Warm-Up · RAMPPhase 1 · Shoulder armor & kinetic prep · 6-8 min | Time__ : __ |
![]() | 1 | Arm Circlessteady breathing rhythm | 8 + 8 | | ![]() | 2 | Hip Circleships fire first, shoulders lag — feel the separation stretch | 6/side | | ![]() | 3 | Wall Slide3-s eccentric on every external rotation — armor is built slow | 2 × 12 | |
Phase 2 · Footwork, Deceleration & Reactivity8-10 min · full recovery between reps · react to a call, not a plan | Time__ : __ |
![]() | 1 | Reactive Cut on Coach's Callsplit-step lands AS the call comes — react, don't guess | 4 × 6 s | | ![]() | 2 | Side Stepplant, cut, and recover 180° to the centre mark | 4 × 6 s | | ![]() | 3 | Drop Stepbrake in two steps max — chest over knee, hips low | 4 × 4/side | |
Phase 3 · Rotational Ballistics — Kinetic Chain10-12 min · 100% intent per throw · rest 45-60 s · both sides | Time__ : __ |
![]() | 1 | Medicine Ball Chest Passthrow along the stroke line — scoop forehand, slam serve | 3 × 4 | | ![]() | 2 | Overhead Throwground to racquet — legs start it, wrist finishes it | 3 × 4 | | ![]() | 3 | Rotational Throwground to racquet — legs start it, wrist finishes it | 3 × 4/side | |
| Phase 4 · Court Strength & Deceleration Anchor15-18 min · unilateral bias · tempo eccentrics · rest 90 s | Time__ : __ |
![]() | 1 | Goblet Squatknee tracks the second toe on every wide plant | 3 × 6/side | kg | | ![]() | 2 | Kettlebell Swinghips low and loaded before the racquet arm moves | 3 × 6 | kg | | ![]() | 3 | Inverted Rowhips fire first, shoulders lag — feel the separation stretch | 3 × 8 | kg | | ![]() | 4 | Overhead Carryknee tracks the second toe on every wide plant | 2 × 20 m | kg | |
Progression: In-season rule: leave the gym fresher than you entered — 2 crisp sets beat 4 grinding ones. Decel and cuff stay year-round; heavy hinge drops 48 h before matches. Phase 5 · Posterior Decompression & Vagal Reset4-6 min · sleeper-line shoulder traction, psoas release, breathwork | Time__ : __ |
![]() | 1 | Cross-Body Posterior Shoulder Stretch3-s eccentric on every external rotation — armor is built slow | 45 s/side | | ![]() | 2 | Doorway Pec Stretchsteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
