Pre-practice warm-up library
Mobility, muscle activation and preparatory court movement with real action photographs. No receiving, attacking or rally imagery disguised as general warm-up.
Reviewed pre-practice movements
The images are original uncropped practice photographs of the described activities. Duration variations are not counted as new movements.
Seated hamstring mobility
Sit upright with one leg extended. Hinge gently toward the ankle while keeping the back as long as possible.
Suggested starting dose: 2 × 15–20 seconds each side
Teaching and quality checks →
Seated foam-roller leg release
Sit with the roller under the lower leg. Shift body weight slowly to roll a comfortable area without pressing directly into the knee.
Suggested starting dose: 2 × 20 seconds per leg
Teaching and quality checks →
Kneeling raised-foot posterior-chain mobility
Kneel on one knee and place the opposite foot on a stable raised surface. Extend the front knee only as far as comfortable and lean from the hips.
Suggested starting dose: 2 × 15 seconds each leg
Teaching and quality checks →
Mini-band shoulder and scapular activation
Stand tall, keeping a soft loop band around the wrists. Lift forearms comfortably while maintaining outward tension and level shoulders.
Suggested starting dose: 2 × 8 slow movements
Teaching and quality checks →
Side-lying hip-opening activation
Lie on one side with the lower knee bent. Raise the upper leg in a small controlled range without rolling the pelvis backward.
Suggested starting dose: 2 × 8 controlled reps each side
Teaching and quality checks →
Stability-ball glute bridge
Lie on the back with heels resting on the ball. Lift the hips gently while holding the ball stable and keeping ribs quiet.
Suggested starting dose: 2 × 6–8 gentle lifts
Teaching and quality checks →
Supine stability-ball core hold
Lie on the back and gently steady a large stability ball between hands and raised knees, breathing regularly without pressing the lower back painfully.
Suggested starting dose: 2 × 15–20 second holds
Teaching and quality checks →
Four-point trunk readiness
Position hands below shoulders and knees under hips. Gently brace the abdomen and shift a little weight without letting the back sag.
Suggested starting dose: 2 × 20 seconds with controlled weight shifts
Teaching and quality checks →
Band-assisted high plank hold
Set up a high plank with a coach-controlled low-tension band around the pelvis. Maintain straight shoulders, hips and ankles for a short hold.
Suggested starting dose: 2 × 10–15 seconds, coached only
Teaching and quality checks →
Group supine core activation
From a comfortable supine position, raise the arms and bent legs briefly while bracing the trunk. Work at a manageable range rather than trying to imitate each athlete’s position in the group photo.
Suggested starting dose: 2 × 6 slow core activations
Teaching and quality checks →
Court heel-to-glute running
Move forward at easy speed, bringing heels toward glutes alternately with upright posture and rhythmical arm action.
Suggested starting dose: 2 × 15 metres at easy pace
Teaching and quality checks →
Light skipping strides
Progress along the court with small springy running skips, keeping contacts quiet and the torso stable.
Suggested starting dose: 2 × 12–15 metres
Teaching and quality checks →