Strength Program Level 1 Part 3

Key Points

• Setup:
  Secure a resistance band, ensuring it is firmly fixed. Position feet hip-width apart, knees bent, toes pointing forward, and torso braced to resist movement.
  Hand and Chest Alignment: Keep the hand in line with the center of the chest, maintaining a straight line across the chest to engage the correct muscles. Avoid raising or lowering the arm outside this alignment.
• Shoulder Position:
  Keep shoulders down and away from ears to avoid engaging incorrect muscles. Focus on chest and triceps activation.
• Movement Execution:
  Push the band forward with control, keeping the back straight, torso braced, and avoiding any body rotation. Breathe in as you return and out as you push forward.
  
• Muscle Engagement:
  Engage chest, triceps, and torso muscles. Ensure stability from the ground up, mimicking the ready position on the pickleball court.
• Repitition:
  Perform 15 repetitions per side, focusing on slow and controlled movements, maintaining connection and muscle engagement.
  Coaching Tips:
  Maintain proper posture, avoid overextending, and ensure controlled breathing throughout the exercise.
• Purpose:
  Strengthens upper back and biceps, focusing on posture, balance, and power-particularly beneficial for players with a singlehanded backhand. Helps maintain shoulder stability and overall upper body strength.
• Setup:
  Fix a resistance band at chest height. Stand with a wide base, knees slightly bent, and torso braced.
• Execution:
  Extend one arm forward, gripping the band with tension. Pull the band backward, finishing with the hand in line with the center of the chest.
  Keep the shoulder down during the movement to avoid hiking. Keep a straight back and avoid torso rotation.
  Maintain proper posture, using the non-working arm for alignment (e.g., resting on your back or thigh).
  Breathing: Exhale during the pull (the harder part). Inhale when returning the arm forward.
• Key Techniques:
  Avoid rotating the torso; focus on isolating the upper back and biceps.
  Ensure the shoulder stays low, and the back remains straight throughout.
  Engage core muscles to stabilize the movement.
  Repetitions: Perform 15 reps per side with even focus on both arms.
• Benefits:
  Enhances postural alignment and upper back strength.
  Improves stability and control for on-court movements.
  Promotes balance in muscles opposite to those used in pushing motions like the chest press.