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Final Checklist for the Player

A run-through checklist covering the numbers from Constants and KPIs, organized by when you'd actually use it — before the match, during it, per stroke, and after.

Pre-Match Checklist

Check Target
Spine stays vertical during a slide? DSI $\geq 0.85$
Hips "sink" during the split-step? GSM check — drop roughly 10% of standing height
Wrist locked at impact? $K_{wrist} \geq 0.85$
Hitting into the high-probability zone? $P_{error} < 40\%$
HRV in the green zone? At or above baseline
Fascia warmed up? Dynamic stretching completed

During-Match Checklist

Every point:

  • Apply the 16-second neuro-reset
  • Grip pressure at 3-4/10 (loose)
  • Eyes on the ball through impact and 0.3 seconds beyond

Every three points:

  • Heart rate above 180bpm? → Reset
  • $\sigma_{sync}$ feeling shaky? → Slow the next point down

Per-Stroke Checklist

Forehand

  • Hips leading the shoulders? (the X-factor)
  • Wrist neutral, not dropped?
  • Butt cap pointing toward the ball on the takeback?
  • Weight transferring forward, back foot dragging through?

Backhand

  • "See the watch"? (palm facing down)
  • Coiled before the ball bounces?
  • Thrusting through the ball, not just meeting it?

Serve

  • GRF at 2.3-2.5x body weight at the trophy pose?
  • Knee bend at 100-120 degrees?
  • Shoulders still turned behind the hips at contact (X-factor)?
  • Contact at the highest reachable point?

Return

  • Split-step timed correctly?
  • Backswing 20cm or less?
  • $K_{wrist} \geq 0.95$?
  • $\Delta t \leq 0.15s$?

Volley

  • V-step at 45 degrees?
  • Racket staying in front of the shoulder, never behind it?
  • $K_{wrist} \geq 0.95$?
  • Weight loaded forward?

Post-Match Checklist

  • HRV logged?
  • Video uploaded for AI analysis?
  • Unforced errors categorized?
  • Tomorrow's training zone set (green/yellow/red)?