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.
Gentle mobility and preparation
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 →