Band Specific: Part 2

Key Points

• Setup:
  Secure the resistance band at hip height, ensuring strong resistance by walking out enough to feel tension.
• Starting Position:
  Stand with feet wide, slightly leaning forward onto the balls of your feet, maintaining an aggressive, athletic posture.
• Execution:
  Bounce side to side for 20 seconds while keeping feet in a fixed wide position.
  Maintain a slight knee bend, brace your core, and keep your chest up throughout the movement.
  Adjust resistance by moving closer to or further from the anchor point.
• Key Techniques
  Focus on staying light on your feet, avoiding leaning back, and holding strong posture.
• Objective:
  Build dynamic lateral movement and readiness for quick reactions on the pickleball court.
• Setup:
  Secure the resistance band at hip height, wrap it around your hips, and step out for strong resistance.
• Starting Position:
  Begin in a wide, athletic stance with a slight forward lean and braced core.
• Execution:
  Take two forward steps, land firmly on the second step to decelerate, alternate starting legs, and let the band pull you forward to challenge control.
• Key Techniques:
  Maintain upper body posture, keep the chest up, brace the core, and focus on controlled deceleration.
• Objective:
  • Improve force absorption and dynamic deceleration for better positioning and control on the court.
• Setup:
  Secure the resistance band at hip height, step out to create strong resistance, and maintain a wide base.
• Starting Position:
  Load the inside leg (e.g., left leg) by bending low, while the opposite leg centers slightly for balance.
• Execution:
  Push dynamically away from the band resistance with the loaded leg, decelerate smoothly, and return to the starting position; repeat 8 times per side.
• Key Techniques:
  Stay low, focusing on dynamic power during the push-off and controlled deceleration.
  Adjust band resistance to ensure the movement is challenging but maintain proper technique.
• Setup:
  Secure the resistance band at hip height, ensuring enough tension to provide a challenge while maintaining proper technique.
• Starting Position:
  Begin in a ready stance near the kitchen line, preparing for dynamic movement at a 45-degree angle.
• Execution:
  Perform a split step, take a big, strong lunge step forward at an angle, and return to the starting position.
  Experiment with closing the front leg over or keeping a more open position depending on your forehand or backhand preference.
  Repeat 5 times on each side.
• Key Techniques:
  Stay low, letting the legs do the work while maintaining a high, stable posture.
  Focus on powerful, controlled steps to cut angles efficiently and maintain balance.
• Objective:
  Improve dynamic movement, angle cutting, and stability for better positioning and shot execution around the kitchen line.