Injury Prevention: Level 3, Part 2

Key Points

• Setup:
  Attach a band at knee height to a fixed point. Adjust resistance by moving further from the anchor point.
• Execution:
  Align ankle, knee, hip, shoulder, and ear in a straight line (plank position). Raise hips off the ground to maintain alignment.
  Keep the supporting elbow directly under the shoulder. With the free hand, pull the band back to chest height and release slowly.
  Maintain a neutral head position and steady hips throughout.
• Key Techniques:
  Keep hips elevated and aligned.
  Engage the trunk to resist the band pulling forward.
  Perform slow and controlled movements for maximum stability and engagement.
  Focus on shoulder stability and trunk engagement during the pull and release.
• Common Corrections:
  Avoid sagging hips or arching the back. Ensure the supporting arm stays directly under the shoulder.
  Keep movements smooth and deliberate.
• Band Setup:
  Place the band in the arches of your feet, cross the bands over to create tension.
• Posture and Tension:
  Keep the band tight; avoid slackness, pull hands outward while keeping arms close to the body to maintain tension in the posterior shoulder girdle, maintain a straight back and braced core throughout the exercise.
• Movement Technique:
  Take 3 steps to the side and return, ensuring tension stays consistent, stay low with controlled, deliberate steps, avoid disengaging the core or shoulder tension during the movement.
• Benefits:
  Mimics ready positions on the pickleball court, enhances court-specific strength, strengthens stabilizing muscles critical for injury prevention.
• Execution Tips:
  Keep arms and hands engaged to prevent the band from going slack, focus on maintaining balance and proper form while moving laterally, adjust band resistance according to your strength level.
• Exercise Setup:
  Fix a band at chest height, step into an open stance with the net in mind as a reference point.
• Movement Technique:
  Step out wide with resistance on the band.
  Load the front leg and drop into a lunge position.
  Rotate the trunk as you rise, engaging rotational muscles and keeping balance.
  Pivot the back foot slightly as needed for fluid movement.
• Focus Areas:
  Strengthen the glutes and stabilize the front leg while maintaining good ground contact.
  Engage trunk rotation muscles for balanced and controlled movement.
• Variation for Personalization:
  Adapt the stance and movement to suit your game style; individual biomechanics will influence execution.
• Execution Tips:
  Ensure the band remains taut throughout the movement.
  Keep the core engaged and maintain strong posture.
  Perform with deliberate, slow, and controlled motion for maximum muscle engagement.
• Application:
  Simulates open stance movements on the court, enhancing balance, rotational power, and stability during wide shots.