Active mobility in a half-kneeling position: mobilize hips, trunk and shoulder while building stability for tennis strokes at the same time.

Recline with band: a controlled mobility exercise for shoulder mobility, core stability, and overhead movements in tennis.

Intense medicine ball warm-up for footwork, rotation, reaction and tennis-specific transfer.

Detailed analysis of serve technique in the Orange stage, with in-depth comments and coaching keys for developing young players.

Control stroke overhead: players train high volleys, quick high-low adjustments and greater confidence in net play.