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.
Muscle and trunk activation
The images are original uncropped practice photographs of the described activities. Duration variations are not counted as new movements.
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 →