Mobility Program: Part 4

Key Points

• Enhances range of motion for better court performance.
• Improves dynamic flexibility in the upper limbs.
• Purpose:
• Purpose:
• Mobilizes the shoulder joint through a full range of motion as well as stretches the top of the chest, improving flexibility for forehand shots.
• How to Perform:
• Use a towel, resistance band, or power band.
• Keep hands wide and maintain tension on the towel/band.
• Move arms straight up and over your head until they touch your lower back, then return to the front.
• If you struggle to complete the motion, widen your grip for easier execution.
• Key Tips:
• Keep arms straight and avoid bending elbows.
• Maintain a neutral hip position with a wide leg stance.
• Perform the movement in a smooth, fluid motion, focusing on breathing.
• Purpose:
• Improves wrist flexibility and mobility as well as helps stretch the wrists, forearms, and top of the hands.
• How to Perform:
• Stand with a wide leg base and extend hands out in front. Move wrists up and down in a controlled manner, focusing on flexion and extension.
• If one wrist feels tighter, use the opposite hand to gently assist the stretch.
• Key Tips:
• Aim for a full range of motion, stretching as far down and up as possible. Keep the movement fluid and consistent and gradually increase range with each repetition.
• Benefits:
• Enhances wrist mobility for better paddle control In pickleball.
• Reduces stiffness in the dominant hand (often tighter).
• Prepares wrists for dynamic movements on the court.
• Purpose:
• Improves forearm mobility and coordination as well as stretches and activates the wrists, arms, and shoulders.
• How to Perform:
• Interlock fingers, close hands, and press forearms together. Perform big circular motions, alternating directions.
• Keep forearms in contact throughout the movement for a full range.
• Key Tips:
• Maintain constant arm contact for effective stretching.
• Aim for uncomfortable, not painful movement.
• Gradually increase range and fluidity as you go.
• Benefits:
• Loosens tightness in forearms and wrists.
• Enhances hip, knee, and shoulder mobility and improves posture and flexibility for better court movement.
• Setup and Positioning:
• Use a towel or resistance band, holding it overhead at a 45-degree angle, feet slightly wider than hip-width apart.
• Execution:
• Keep arms straight and overhead throughout the movement.
• Squat as if sitting onto a chair, aiming for at least 90 degrees at the knees. Maintain an upright chest and avoid leaning forward.
• Key Tips:
• Hips in neutral: Avoid twisting or tilting.
• Knees aligned: Keep knees tracking over the center of the feet.
• If flexibility is limited, work within your range and progress gradually.
• Benefits:
• Develops full-body mobility with a focus on shoulders, hips, and knees.
• Helps maintain proper form under dynamic pickleball movements.
• Encourages deeper range of motion over time.