Injury Prevention: Level 2, Part 2

Key Points

• Objective:
• Setup:
• Hold the paddle handle firmly with a strong grip, engaging the forearm and hand muscles.
• Execution:
• Squeeze the paddle handle tightly while resisting forces from four directions: push away from the body, pull toward the body, push to one side, and push to the opposite side.
• Key Techniques:
• Keep the paddle handle steady, resist external forces, and maintain engagement through the forearm, wrist, and shoulder.
• Objective:
• Strengthen grip, wrist, and shoulder stability to prevent injuries to the wrist, elbow, and shoulder, targeting the "triple threat" of injury prevention.
• Setup:
• Lie face down with the nose just off the ground and the head in a neutral position.
• Arms are extended at a 45-degree angle from the body.
• Execution:
• Squeeze the shoulder blades in and down, maintaining this contraction throughout the movement.
• Lift the arms and swing them above the head as far as comfortable, then return to the starting position.
• Focus on isolating and engaging the shoulder blades during the arm swing.
• Key Techniques:
• Maintain a strong contraction in the shoulder blades throughout the exercise.
• Avoid rushing through the movement; prioritize control and muscle engagement.
• Keep the head in a neutral position and avoid unnecessary tension in the neck.
• Setup:
• Fix a resistance band at waist height; step into a lunge position with 90-degree bends at both knees and hold the band in the outside hand.
• Execution:
• Maintain posture, lower into the lunge, hold isometrically, and rotate the torso while keeping the arms straight; switch sides after completing the set.
• Key Techniques:
• Keep knees stable, resist the band’s pull, engage the core for rotational control, and ensure smooth, controlled movement.
• Objective:
• Develop lower-body stability, core strength, and rotational control to enhance on-court performance and injury prevention.
• Setup:
• Start in a low, ready position with knees bent and body balanced.
• Execution:
• Push off at a 45-degree angle and land in a controlled manner.
• Use arms aggressively during the jump to increase the challenge.
• Hold the landing briefly to stabilize before returning to the starting position.
• Alternate between left and right diagonal hops.
• Key Techniques:
• Focus on controlled landing mechanics; avoid stepping out of position.
• Engage large muscle groups (quads, glutes) to absorb the impact and stabilize.
• Stay low throughout the movement, mimicking professional player positioning.
• Objective:
• Improve deceleration mechanics to prevent injuries during dynamic movements.
• Strengthen lower body and core to handle directional changes and court demands.
• Setup:
• Start in a low, ready position with knees bent and body balanced.
• Execution:
• Push off at a 45-degree angle and land in a controlled manner.
• Use arms aggressively during the jump to increase the challenge.
• Hold the landing briefly to stabilize before returning to the starting position.
• Alternate between left and right diagonal hops.
• Key Techniques:
• Focus on controlled landing mechanics; avoid stepping out of position.
• Engage large muscle groups (quads, glutes) to absorb the impact and stabilize.
• Stay low throughout the movement, mimicking professional player positioning.
• Improve deceleration mechanics to prevent injuries during dynamic movements.
• Strengthen lower body and core to handle directional changes and court demands.