TrainersEye · Session of the Day · Tennis · #117

Tennis Footwork, Deceleration & Court Speed

Split-step reactivity, eccentric braking force, plant-and-cut mechanics, 180° recovery · Stage · In-Season Sharpener (low volume, reactive)

Target ≈ 50 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Shoulder armor & kinetic prep · 6-8 min

Time__ : __

1	Hip Circlessteady breathing rhythm	8 + 8
2	Face Pullhips fire first, shoulders lag — feel the separation stretch	6/side
3	Band External Rotation — slow eccentric3-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	Side Stepsplit-step lands AS the call comes — react, don't guess	4 × 6 s
2	Jump Ropeplant, cut, and recover 180° to the centre mark	4 × 6 s
3	Lateral Boundbrake 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	Ball Slamthrow along the stroke line — scoop forehand, slam serve	3 × 4
	2	Wall Ballhips fire first, shoulders lag — feel the separation stretch	3 × 4

Phase 4 · Court Strength & Deceleration Anchor15-18 min · unilateral bias · tempo eccentrics · rest 90 s

Time__ : __

1	Cossack Squatknee tracks the second toe on every wide plant	3 × 6/side	kg
2	Nordic Curlhips low and loaded before the racquet arm moves	3 × 6	kg
3	Chin-Uphips fire first, shoulders lag — feel the separation stretch	3 × 8	kg
4	Dead Bugbrake in two steps max — chest over knee, hips low	2 × 30 s/side

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	Hip Flexor 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.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Protect the dominant shoulder — pain-free cuff work only; watch knee valgus on wide cuts; balance rotation volume both sides. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.