Photo Breakdowns: Movement, Recovery & Injury Prevention
Each visual breaks down the what, why, and how of key exercises, stretches, and recovery tools I wish I knew in high school. No fluff, just practical, science-backed movement you can actually use.
Joint Stability & Control
Shoulder 90/90 External Rotation Lift-Off
What It’s For
Strengthening posterior rotator cuff & improving scapular control
Breakdown
• Purpose: Trains end-range shoulder stability for overhead movements (serves, throws)
• When to use it: Pre-serve routine, shoulder rehab, shoulder warm-up days
• How to do it:
1. Sit or stand with elbow at 90°, shoulder abducted to 90°
2. Place forearm on a wall or pad
3. Gently lift hand off wall 1–2 inches without moving elbow
4. Hold 2–3 seconds, repeat 6–8x
• What to avoid: Shrugging the shoulder or rotating the torso to “cheat” the lift
Heel-Elevated Split Squat
What It’s For
Quad loading + balance + ankle control
Breakdown
• Purpose: Emphasizes quad strength and challenges ankle/knee alignment under load
• When to use it: Strength days, knee rehab, or as a quad-dominant accessory
• How to do it:
1. Stand in a split stance, front heel elevated slightly on a wedge
2. Lower until back knee nearly touches ground
3. Keep torso upright, drive through front heel
4. Return to standing and repeat 8–10x
• What to avoid: Letting knee collapse inward or heel lift off the wedge mid-rep
Quadruped Shoulder Taps
What It’s For
Anti-rotation + scapular and core stability
Breakdown
• Purpose: Trains cross-body stabilization and scapular control — great for core and shoulder synergy
• When to use it: Part of warm-up, shoulder days, or stability circuits
• How to do it:
1. Get into quadruped (hands and knees) or plank
2. Tap opposite shoulder with one hand while staying level
3. Repeat for 30–60 seconds under control
4. Keep hips and spine still throughout
• What to avoid: Hip sway, holding your breath, or letting your chest collapse
Lower Body Mobility
90/90 Hip Mobility Flow
What It’s For
Hip rotation & control — essential for fluid movement, lateral agility, and injury prevention.
Breakdown
• Purpose: Improves active internal and external hip rotation range — critical for change-of-direction sports like tennis
• When to use it: Daily joint maintenance, pre-practice warm-up, or mobility circuits
• How to do it:
1. Sit on floor with front leg bent 90°, back leg also bent 90°
2. Keep spine tall, rotate from one side to the other without using hands
3. Try to control the entire motion, not just collapse into it
4. Do 6–8 reps per side
• What to avoid: Leaning excessively back, rushing transitions, collapsing inward at the knees.
Elevated Hamstring Stretch
What It’s For
Hamstring length without spinal compensation
Breakdown
• Purpose: Isolates hamstring tissue length without allowing the low back to “cheat” the stretch
• When to use it: Post-match recovery, after lifting days, or as part of flexibility work
• How to do it:
1. Elevate one heel on a low box or bench
2. Keep spine tall and hinge at hips, reaching toward toes
3. Keep foot dorsiflexed (toes toward shin)
4. Hold 30–60 seconds, then switch sides
• What to avoid: Rounding the back to get “deeper,” holding your breath, or locking the knee hard
Wall Ankle Rock
What It’s For
Ankle dorsiflexion for better squats, lunges, and overall movement efficiency
Breakdown
• Purpose: Improves ankle range of motion for better force absorption and knee alignment
• When to use it: Pre-practice, pre-squat, or in ankle rehab protocols
• How to do it:
1. Stand facing a wall, toes 3–5 inches away
2. Keep heel down and drive knee forward to touch the wall
3. Pause at end range and repeat for 10–15 reps
4. Adjust foot distance to keep it challenging but doable
• What to avoid: Heel lifting off ground, arch collapsing inward, or knee tracking too far medially
Lunge with Thoracic Rotation
What It’s For
Opens hips, spine, and rib cage — ideal for improving rotational mobility
Breakdown
• Purpose: Combines dynamic hip stretch with thoracic spine rotation — perfect for tennis players and overhead athletes
• When to use it: As part of a dynamic warm-up or mobility circuit
• How to do it:
1. Step forward into a lunge
2. Place opposite hand on the ground inside front foot
3. Reach up with other arm, rotating toward front leg
4. Hold for 1–2 seconds, repeat 6–8 reps per side
• What to avoid: Letting the back knee collapse in, reaching only with your arm (not rotating from the spine)
Frog Stretch with Rocking
What It’s For
Targets inner thighs (adductors) and hip capsule
Breakdown
• Purpose: Opens up tight adductors, often restricted in lateral movers like tennis athletes
• When to use it: Cool-down sessions, mobility days, or to relieve hip pinching
• How to do it:
1. Kneel on the ground with knees spread wide, feet flat and turned out
2. Rock hips back and forth slowly, staying low
3. Keep spine neutral and avoid arching
4. Perform for 30–60 seconds
• What to avoid: Rounding spine excessively, shifting weight into elbows too hard, or rushing reps
Pigeon Stretch Progression
What It’s For
Glute medius & piriformis opening — deeper hip access
Breakdown
• Purpose: Lengthens deep glute muscles that often get tight from cutting and rotational torque
• When to use it: Post-practice cooldowns, after lower-body days, or for low back relief
• How to do it:
1. Start in a pigeon position with one leg bent in front, opposite leg straight back
2. Keep chest tall and slowly fold forward over front shin
3. Adjust shin angle to modulate stretch intensity
4. Hold for 60–90 seconds per side
• What to avoid: Collapsing torso forward, twisting through low back, or letting front knee take excessive pressure
Pre-Practice Activation
Dead Bug Iso-Hold
What It’s For
Core bracing + rib-pelvis connection
Breakdown
• Purpose: Teaches you to lock in core control under load — foundational for everything from running to lifting
• When to use it: Core activation pre-practice or postural warm-up
• How to do it:
1. Lie on back with arms and legs in 90/90
2. Press low back flat into the floor
3. Hold position for 20–30 sec while breathing deeply
4. Focus on keeping ribs down and pelvis neutral
• What to avoid: Arching the back, holding breath, or flaring the ribs
World’s Greatest Stretch
What It’s For
Full-body dynamic warm-up
Breakdown
• Purpose: Opens hips, thoracic spine, hamstrings, and ankles — one of the best all-in-one mobility drills
• When to use it: Right before training or matches as a dynamic warm-up
• How to do it:
1. Step into lunge and plant opposite hand inside foot
2. Rotate torso toward front leg and reach upward
3. Drop back knee, stretch hamstring, then switch
4. Perform 4–6 per side
• What to avoid: Collapsing chest, letting knee cave in, or rushing transitions
Arm Circles + Wall Angels
What It’s For
Shoulder and scapular priming
Breakdown
• Purpose: Activates shoulder stabilizers and teaches controlled scapular movement
• When to use it: Upper body or full-body warm-ups
• How to do it:
1. Start with 20–30 sec of forward/backward arm circles
2. Move to wall angels: back to wall, arms in “W” position
3. Slide arms up and down while keeping contact with wall
4. Do 6–10 slow reps
• What to avoid: Lifting arms off wall, shrugging shoulders, or overextending back
Prone Swimmers
What It’s For
Lower trap & scapular motor control
📖 Breakdown
• Purpose: Activates shoulder stabilizers often neglected in typical warm-ups — key for shoulder health
• When to use it: Shoulder rehab, overhead athlete prep, or activation circuits
• How to do it:
1. Lie face down with arms overhead, thumbs up
2. Sweep arms out to the side and down to hips, keeping them elevated
3. Reverse the motion back to start
4. Do 6–8 slow reps
• What to avoid: Shrugging, arching the back, or letting arms drop
Post-Match Recovery
Couch Stretch + Diaphragmatic Breathing
What It’s For
Quad/hip flexor release + parasympathetic (rest/digest) reset
Breakdown
• Purpose: Opens up the front of the hips while syncing breath to downshift the nervous system
• When to use it: Immediately post-match or workout to promote recovery and nervous system calm
• How to do it:
1. Place one foot up on a wall or bench, knee on the floor
2. Squeeze glutes and stay tall through torso
3. Inhale deeply into your belly, exhale slowly for 4–6 seconds
4. Hold stretch and breathe for 60–90 sec per side
• What to avoid: Overarching your low back, holding breath, or dumping chest forward
Supine Spinal Twist
What It’s For
Thoracic and lumbar decompression
Breakdown
• Purpose: Relieves tension in the spine and hips after prolonged exertion or asymmetric movement
• When to use it: During cooldowns or at the end of a long day on court
• How to do it:
1. Lie on your back, bring one knee across the body
2. Keep opposite shoulder pinned to the ground
3. Gently rotate and breathe into the rib cage
4. Hold for 60 seconds per side
• What to avoid: Forcing the twist, letting the top shoulder lift off the ground, holding breath
90/90 Breathing with Feet on Wall
What It’s For
Rib cage expansion + calming the central nervous system (CNS)
Breakdown
• Purpose: Activates the diaphragm, resets posture, and transitions the body into recovery mode
• When to use it: After matches, at night, or during mental recovery work
• How to do it:
1. Lie on back with hips and knees at 90° against a wall
2. Flatten ribs and low back into the ground
3. Inhale through nose for 3–4 sec, exhale through mouth for 5–6 sec
4. Repeat for 8–10 slow, full breaths
• What to avoid: Arching the low back, shallow chest breathing, or rushing the tempo
Child’s Pose with Side Reach
What It’s For
Lat stretch + spinal decompression + mental reset
Breakdown
• Purpose: Gently opens the lats, spine, and rib cage while facilitating parasympathetic down-regulation
• When to use it: As part of cooldown or before bed to reduce stiffness and stress
• How to do it:
1. Start in child’s pose with arms extended
2. Walk hands to one side and breathe into the stretch
3. Hold for 30–60 sec, then switch sides
• What to avoid: Shrugging shoulders, rounding too deeply, or skipping the breathwork