Band Specific: Part 1

Key Points

• Setup:
  Secure the resistance band to a stable object at hip height, wrap it around your hips, and adjust resistance to your strength level.
  
• Starting Position:
  Stand with feet slightly wider than hip-width, toes pointing straight ahead, and stay low to engage large leg muscles.
• Execution:
  Perform a split step to get on your toes, drive with the inside leg to take one lateral step, maintain band tension, and return without losing resistance; complete 5 repetitions on each side.
• Key Techniques:
  Stay low, maintain a wide base, focus on powerful movements, and avoid standing too tall or losing resistance.
• Progression:
  Start slow to master the movement, then increase intensity while maintaining control.
• Setup:
  Secure the resistance band at waist or hip height, ensuring enough tension to feel the band pulling you back slightly.
• Starting Position:
  Stand in a wide, ready stance as if positioned in the middle of the pickleball court, preparing to move forward.
• Execution:
  Perform a split step, land, and drive forward with two quick, powerful steps; alternate the starting leg (e.g., right-left, then left-right) on each repetition.
  
• Key Techniques:
  • Focus on explosive movement, balance, and pushing hard through the ground during each step.
  Objective:
  Improve forward acceleration, dynamic footwork, and efficiency in approaching the kitchen line or net.