🔥 15-Minute Warm-Up Routine

Based on mobility science, neural readiness, and visual performance

🌀 1. Joint Mobility Warm-Up (5 min)

Why it matters: Joint mobility increases synovial fluid flow, improves range of motion, and prepares your body for dynamic movements, reducing the risk of injury. Studies show that dynamic warm-ups significantly improve agility, reaction time, and performance in racket sports.

Do 5–15 reps of each movement:

👤 Neck

• Gentle neck rolls (3–5 each direction)
• Side-to-side tilts (ear to shoulder)
• Forward-back nods

💪 Shoulders & Arms

• Shoulder rolls (forward/backward)
• Arm circles (small to large)
• “No Money” (elbows bent, rotate hands outward to open chest)

🤲 Wrists & Elbows

• Wrist rolls (10 per direction)
• Wrist flexion/extension
• Elbow circles

🦵 Hips