Hip and back mobility
Stiff hips and a stiff upper back make low balls and overheads harder. A short routine for before you play and for rest days.
The routine
Cat and cow on your hands and knees, ten slow reps Seated 90/90 hip switches, ten Open books lying on your side, five each side Glute bridges, ten slow reps Hold a deep squat with your hands together, breathing slowly Hip flexor stretch in a half kneel, 30 seconds each side