Injury Prevention: Level 2, Part 1

Key Points

• Setup:
• Start on the ground with hands under shoulders and knees under hips.
• Lift knees slightly off the ground, keeping your body braced and balanced.
• Execution:
• Move laterally by stepping the right hand and left knee together, then the left hand and right knee.
• Maintain a fluid, controlled movement while keeping the hips in a neutral position.
• Continue side to side for the set number of repetitions.
• Key Techniques:
• Keep knees low, just off the ground, and avoid raising the hips too high.
• Engage the core and brace throughout the exercise to maximize muscle recruitment.
• Focus on coordination between opposite hand and knee movements for smooth transitions.
• Objective:
• Strengthen core stability, improve coordination, and enhance overall body control to support dynamic pickleball court movements.
• Setup:
• Lie on your back with one foot on the ground, heel positioned at a comfortable distance from the buttocks.
• Straighten the other leg, pulling the toes back toward the body.
• Execution:
• Push hands firmly into the ground for stability.
• Drive the working leg's heel into the ground to lift the hips, squeezing the glutes at the top.
• Hold the raised position for 2 seconds, then lower slowly and with control.
• Key Techniques:
• Maintain steady engagement of the glute, hamstring, and core throughout the movement.
• Avoid unnecessary foot or leg movement; focus on pulling the toes back and driving through the heel.
• Perform repetitions on both sides for balanced muscle activation.
• Setup:
• Start in a push-up plank position with legs wide, mimicking a pickleball ready stance.
• Keep the core braced and shoulders engaged.
• Execution:
• Shift weight to one shoulder, lift the opposite hand off the ground, and rotate the torso, following the moving hand with your line of sight.
• Return to the plank position with control and repeat on the other side.
• Perform slow, controlled movements to maximize muscle engagement.
• Key Techniques:
• Focus on shoulder stability and core engagement throughout the exercise.
• Maintain steady control during rotation, avoiding fast or jerky movements.
• Ensure the torso stays connected and aligned to activate the crossover sling effectively.
• Setup:
• Place a micro band just above the knee to create resistance.
• Start in a neutral stance with slight tension on the band to activate the glutes.
• Execution:
• Step out to the side into a lunge position, keeping the band taut and holding for 2 seconds.
• Focus on pushing the knee outward against the band's resistance, preventing it from caving inward.
• Return to the starting position and repeat on the opposite side.
• Key Techniques:
• Maintain a low stance with controlled movements and keep the glutes engaged throughout.
• Customize the range of motion to feel specific to your on-court movements while maintaining proper alignment.
• Ensure the band stays flat and securely positioned above the knees for consistent resistance.
• Setup:
• Fix a resistance band securely around a pole or similar structure.
• Stand in a split lunge position with the outside hand holding the band and the inside leg back.
• Execution:
• Extend both arms forward, keeping them aligned with your nose and body center.
• Lunge down, bringing the back knee straight toward the ground while resisting the pull of the band.
• Return to the starting position and repeat; switch sides after completing the set.
• Key Techniques:
• Engage the core and maintain balance to prevent the band from pulling you off-center.
• Keep arms rigid and extended, avoiding inward movement.
• Focus on smooth, controlled movements to engage opposing muscle groups and stabilize the torso and legs.