Injury Prevention : Level 1, Part 2

Key Points

• Drill Objective:
• Strengthen core stability and build resistance to rotational forces, simulating on-court readiness.
• Setup:
• Secure a power band to a fixed point (e.g., a pole, fence, or sturdy household object).
• Hold the band with the hand furthest from the fixed point to engage the core rather than relying on arm strength.
• Execution:
• Stand in a wide, low athletic stance, holding the band at the center of your body.
• Push the arms in and out while resisting the band’s pull, maintaining a braced core.
• Increase difficulty by stepping further away or using a stronger resistance band.
• Key Techniques:
• Maintain a stable torso and avoid letting the band rotate your body.
• Keep a wide, balanced base with good posture.
• Repeat the exercise on both sides for balanced core development.
• Drill Objective:
• Strengthen grip and forearm muscles, essential for paddle control and dynamic wrist movement in pickleball.
• Setup:
• Roll a towel to approximately twice the width of a paddle, adjusting thickness based on hand size; hold the towel with hands close together.
• Execution:
• Squeeze the towel as tightly as possible while twisting and rotating the wrists; maintain maximum effort for 30 seconds.
• Key Techniques:
• Commit to a strong squeeze to fatigue the forearm muscles; ensure smooth, controlled wrist rotations while maintaining grip intensity.
• Objective:
• Develop grip strength and wrist.
• Drill Objective:
• Strengthen the posterior girdle muscles in the upper back and shoulders to improve posture and shot stability.
• Setup:
• Lie flat on your stomach with the nose lightly touching the ground to maintain a neutral head position.
• Lift the head slightly to engage the chest and maintain alignment.
• Execution:
• Extend arms out at a 45-degree angle and squeeze the shoulder blades together, pulling them down toward the hips along the spine.
• Hold the squeeze, focusing on engaging the muscles across the upper back.
• Optionally rotate thumbs upward to increase engagement and prevent internal rotation of the shoulders.
• Key Techniques:
• Squeeze and pull the shoulder blades downward without allowing the hands to drop; keep the thumbs rotated upward for proper alignment and maximum engagement.
• Objective:
• Improve upper back and shoulder strength, enhance posture, and support dynamic shoulder stability during pickleball play.
• Setup:
• Take a large step forward into a lunge position, creating a 90-degree bend in both the front and back knees.
• Keep the chest upright and arms extended straight in front.
• Execution:
• Hold the lunge position and simulate pulling a rope side-to-side, keeping arms straight.
• Focus on staying balanced while engaging the glutes, knees, and core to stabilize against the shifting movement.
• Repeat on both sides, maintaining a strong and controlled posture.
• Key Techniques:
• Push firmly into the ground with the front foot and keep hips centered.
• Keep the core braced and the back upright to resist imbalances.
• Lower the back knee slightly to intensify the exercise.
• Objective:
• Build lower-body endurance, enhance core stability, and improve dynamic balance for better control during court movements.
• Setup:
• Begin in a low athletic stance with toes pointing straight ahead to activate muscles before hopping.
• Execution:
• Hop forward, land in a stable position, and hold for 1-2 seconds before the next hop.
• Perform two hops on each leg, alternating sides, and focus on balance and control.
• Key Techniques:
• Land low, stable, and still, engaging muscles to support the knee joint.
• Avoid rushing; emphasize the "stick and hold" position to train control and balance.
• Think "like a statue" when landing, ensuring proper alignment and stability.
• Setup:
• Begin in a lunge position with the back knee close to the ground at a 90-degree angle and the opposite arm cocked forward (e.g., left leg forward, right arm forward).
• Execution:
• Jump up from the lunge position, switch legs in the air, and land with the opposite leg forward and the corresponding arm in front.
• Hold the lunge position briefly upon landing, ensuring balance and control.
• Repeat, focusing on smooth, deliberate movements rather than speed.
• Key Techniques:
• Maintain a braced core, keep the back straight, and ensure proper alignment of knees and legs in the lunge position.
• Objective:
• Train the body for stability, balance, and proper muscle engagement in game-like lunge positions, enhancing court performance and preventing injury.