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Final Checklist for the Player

Pre-Match Checklist

  • [ ] Spine vertical during slide? (DSI Check ≥ 0.85)
  • [ ] "Sink" during split-step? (GSM Check, hạ 10% chiều cao)
  • [ ] Wrist locked at impact? ($K_{wrist} \geq 0.85$)
  • [ ] Hitting into high-probability zone? ($P_{error} < 40\%$)
  • [ ] HRV in Green zone? (≥ baseline)
  • [ ] Fascia warmed up? (Dynamic stretching done)

During-Match Checklist

Every Point

  • [ ] Apply Neuro-Reset 16s?
  • [ ] Grip pressure 3-4/10 (loose)?
  • [ ] Eyes on ball until impact + 0.3s?

After Every 3 Points

  • [ ] HR > 180bpm? → Reset
  • [ ] $\sigma_{sync}$ feeling shaky? → Slow down 1 point

Per-Stroke Checklist

Forehand

  • [ ] Hip leads shoulder? (X-Factor)
  • [ ] Wrist neutral (không drop)?
  • [ ] Butt cap to ball?
  • [ ] Weight transfer forward (chân sau kéo lê)?

Backhand

  • [ ] "See the watch"? (palm down)
  • [ ] Coil trước khi bóng nảy?
  • [ ] Thrust through ball?

Serve

  • [ ] GRF 2.3-2.5×BW ở Trophy Pose?
  • [ ] Knee 100-120°?
  • [ ] Shoulder < Hip at contact (X-Factor)
  • [ ] Contact at highest point?

Return

  • [ ] Split-step đúng lúc?
  • [ ] Backswing ≤ 20cm?
  • [ ] $K_{wrist} \geq 0.95$?
  • [ ] $\Delta t \leq 0.15s$?

Volley

  • [ ] V-step (45°)?
  • [ ] Vợt KHÔNG ra sau vai?
  • [ ] $K_{wrist} \geq 0.95$?
  • [ ] Center dồn về phía trước?

Post-Match Checklist

  • [ ] HRV logged?
  • [ ] Video uploaded cho AI analysis?
  • [ ] Unforced errors categorized?
  • [ ] Tomorrow's training plan (Xanh/Vàng/Đỏ)?

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