Match-day warm-up
For a league or tournament match, where the rules give the four players only three minutes with the ball: get your body ready beside the court first.
The routine
Easy jog, skipping and side shuffles beside the court Leg swings forwards and sideways, ten each leg World's greatest stretch, five each side Band pull-aparts and external rotations with a light band, fifteen of each Split steps, then a quick first step to each side, five each way Three short sprints of five metres, building the pace Shadow swings: forehands, backhands, volleys and a few half-pace overheads On court with the ball: mini padel, volleys, lobs and overheads, then a few serves