Injury Prevention: Level 3, Part 3

Key Points

• Objective:
  Strengthen forearm and grip strength to improve shot control and reduce fatigue.
• Setup:
  Use a power band rolled up a couple of times and hold tightly with hands close together.
• Execution:
  Squeeze the band tightly, perform rolling motions with your wrists (5 forward rolls, 5 backward rolls), and maintain consistent tension throughout.
• Technique Tips:
  Focus on intensity, avoid casual motions, and keep the band tension constant.
• Benefits:
  Improves grip strength, enhances paddle control, and reduces forearm fatigue.
• Adaptation:
  Can be done with a resistance band, towel, or similar tool if no power band is available.
• Progression:
  Increase intensity by using a thicker band or stronger squeezes for greater forearm engagement.
• Setup:
  Secure a resistance band at a low anchor point, ensuring it's slightly higher than where you'll lie.
• Starting Position:
  Lie face down with toes pushing into the ground, arms extended at shoulder width. Keep your nose just off the ground for a neutral head position.
• Movement:
  Raise arms off the ground, creating a "V" shape.
  Pull shoulder blades back and down, keeping arms lifted.
  Transition arms to a "W" shape by bending elbows and squeezing shoulder blades together.
  Repeat the movement, maintaining tension on the band throughout.
• Key Engagement:
  Keep shoulder blades squeezed and arms raised to maintain posterior chain and upper back activation. Avoid letting arms drop or disengaging shoulder blade muscles.
  
• Focus Areas:
  Strengthen posterior shoulder muscles to protect the shoulder girdle during high forehand and overhead movements.
• Common Errors:
  Avoid relaxing the arms or disengaging the shoulder blades. Maintain a consistent squeeze and controlled motion.
• Setup:
  Use a resistance band anchored at chest height and get into a lunge position with a 90° bend in both knees.
• Starting Position:
  Extend arms straight in front holding the band, keeping your back straight and torso upright.
• Movement:
  Rotate your torso side to side rapidly while keeping arms straight; ensure your legs remain fixed and stable without wobbling.
• Key Engagement:
  Engages core and trunk muscles to maintain stability, and works the legs, particularly through the ankle and knee, for balance and strength.
• Technique Focus:
  Maintain a strong, straight back and balanced posture, avoiding any shifting of legs or torso.
• Challenge Progression:
  Increase resistance by stepping further from the anchor point or use a stronger resistance band for added difficulty.