Phase I · Foundation · 50 min
Crosscourt Consistency Foundation
The goal
Build controlled rally rhythm and repeatable movement.
Five blocks
01
Warm-Up
Dynamic Tennis Movement Prep
Lateral shuffles, carioca, arm circles, shadow swings.
Stay light and athletic before every ball.
08 min
02
Skill
Crosscourt Rally Control
Rally crosscourt at 60-70% pace; count 10-ball rallies.
Margin first: net clearance, depth, rhythm.
14 min
03
Movement
Shuffle and Recover
Hit crosscourt, recover to ideal position, repeat.
Recover before admiring the shot.
10 min
04
Fitness
Lower Body Strength Circuit
Squats, reverse lunges, calf raises, split-squat holds.
Strong legs make stable strokes.
12 min
05
Cooldown
Hip and Hamstring Mobility
Hips, hamstrings, calves, shoulders, deep breathing.
Leave court looser than you arrived.
06 min