Split-step
A small hop and a bent-knee landing, then an explosive first step.
- GM Gastrocnemius medialis (inner calf) · not doing its share
- SO Soleus · where the load lands
- TA Tibialis anterior
- GT Gluteus maximus
Chain A calf not doing its share → the Achilles.
Groundstroke
The pelvis turns over the planted hip, and the trunk rotation produces the racket speed.
- GT Gluteus maximus · not doing its share
- ES Erector spinae · where the load lands
- GME Gluteus medius
- TR Trunk (obliques, rectus abdominis)
- AL Adductor longus
Chain A glute not delivering hip extension → the lower back supplies it.
Wide ball and lunge
Reaching wide, braking on one leg, and pushing back to the middle.
- RF Rectus femoris · not doing its share
- VM Vastus medialis · where the load lands
- GME Gluteus medius
- AL Adductor longus
- BF Biceps femoris (outer hamstring)
Chain Rectus femoris and vastus lateralis losing their give → the braking arrives at the patellar tendon.
Serve: legs and trunk
The legs drive up out of the trophy position while the spine arches, and then the arch is braked.
- GT Gluteus maximus · not doing its share
- ES Erector spinae · where the load lands
- VL Vastus lateralis
- TR Trunk (obliques, rectus abdominis)
- GM Gastrocnemius medialis (inner calf)
Chain Lower back holding tone on one side with a glute that gives way → the spine supplies the extension the hip doesn't → the lower back.
Serve: arm braking
After contact the rear shoulder brakes the arm, a bigger job than the acceleration before it.
- SH Shoulder set (infraspinatus, teres major, rear deltoid)
- LD Latissimus dorsi
- TB Triceps brachii
Chain A rear deltoid that gives way and contracts slowly, with no rear brake → the serving shoulder.