Strength Program Level 3 Part 4

Key Points

• Repetitions & Intensity:
  Perform 8 repetitions with slow and controlled patterns.
• Benefits:
  This exercise strengthens the intricate muscles in the shoulders to enable powerful engagement of the arms and shoulders on the pickleball court.
• Setup & Form:
  • Use a barbell bar with a load appropriate for your strength and comfort level. We recommend just the barbell bar without weights to begin.
• Technique:
  Feet slightly wider than hip width and hands grasping the barbell. Swing the bar up under the chin, Slichtly bend the knees and engage the core, Push the bar iust past the nose and above the head, and lock your arms in once the bar is at the highest point.
  Breathe in on the way down with the bar and out on the way up.
• Setup & Form:
  Use a medicine ball with a load appropriate for your strength and comfort level.Perform the movement kneeling to isolate shoulder muscles and minimize body momentBrace the core, hold the ball under the chin, and maintain a neutral, upright posture.
• Technique:
  Push the ball overhead with explosive force, ensuring even pressure from both arms.
  Let the ball bounce approximately 1 foot in front of you, reset, and repeat.
  Focus on maintaining symmetry to train both arms equally.
  Avoid leaning or wobbling during the movement.
• Safety Tips:
  Be mindful of the ball's trajectory to avoid it bouncing backward or hitting you
  Start with light throws to get comfortable with the movement before increasing intensity.
• Repetitions & Intensity:
  Perform 5 repetitions with maximum explosiveness and control.
  Ensure an explosive mindset to maximize dynamic power and efficiency.
  Integration:
  Completes the contrast pair with the barbell shoulder press, transitioning from slow, controlled strength work to dynamic, explosive movement.