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title: "✅ Final Checklist for the Player" language: vi vault: Hệ thống Tennis created: 2026-06-21 sub_system: "Hệ thống Triết lý Tennis 2026" vault_path: "Hệ thong\Hệ thống Triết lý Tennis 2026\10.1_Player_Checklist.md"

tags: [checklist, final-check, player-self-assessment] related: 08.2_Constants_KPIs, 10.2_12_Week_Master_Plan

✅ 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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