Strength Program Level 1 Part 4

Key Points

• Purpose:
  Strengthens the shoulder girdle, particularly the deltoids and stabilizing muscles in the back of the shoulder.
  Improves alignment and shoulder health, essential for overhead movements in pickleball.
• Setup:
  Use a light resistance band.
  Step on the band with the arch of your foot, cross it over, and loop it so it rests behind your shoulder.
  Stand with a wide base, knees slightly bent, and brace your core.
• Execution:
  Start with the palm facing up and the band behind your shoulder.
  Press the band upward, fully extending the arm, ensuring it finishes in line with your ear (not out in front).
  Maintain constant contact with the band behind your shoulder throughout the movement.
  Breathe out during the upward press and in on the way down.
  Avoid letting the hand or arm drift forward.
• Repetitions and Progression:
  Perform 15 repetitions per side. alternating arms.
  Increase difficulty by using a thicker band as you gain strength.
• Purpose:
  Strengthens biceps and improves stability in the elbow and wrist joints, helping pickleball players absorb loads and reduce injury risk.
• Setup:
  Use a medium resistance band.
  Step on the band with the middle of your arches.
  Stand with feet hip-width apart, knees slightly bent, and arms extended with hands slightly wider than thighs.
• Execution:
  Curl the band upward while keeping arms close to the body.
  Slowly lower the band in a 10-second controlled descent (eccentric phase).
  Engage the core to stay braced and prevent the band from pulling you forward.
  Maintain a straight back and steady posture throughout
• Progression:
  Focus on slower, more controlled movements for maximum muscle engagement. Avoid rushing the descent.
• Repetitions:
  Perform 5 slow curls (10 seconds down each time).