Barbara WintroubBy Barbara Wintroub
Norm Davis, the USAPA Director of Training, received the following question from a gentleman in the USAPA’s Training Room: “I am an older player, and am looking for exercises that will strengthen my arms and shoulders so that I can put more on the ball.” These exercises are in response to that request.
Upper body strength is not only for picklers, but also those who want to pick up grand kids, work in the garden, push yourself away from the dinner table and many other activities. All of the following exercises can be executed with weights or elastic bands. I took an elastic band and wrapped it around the umbrella pole at the pickleball court.
*NOTE: when using weights do not use heavy ones and do not make large range of motion movements. Do two sets of 10 exercises.
Picture #1 is for the forehand. Position yourself as if you were hitting your forehand while holding the band. Try using your arm, legs and abdominal muscles to pull on the elastic band. Hit the ball with your body and your arm.
Picture #2 is for the backhand. Position yourself as if you were hitting your backhand while holding the band. Follow instructions above.
Picture #3 is cross punching like a boxer. Do the punches across your body, make sure you turn at the waist when punching.
Picture #4 Bicep curls. Keep elbows in front of the body, bring hands to shoulders.
Picture #5 Chest Press. Palms facing down, lower body toward the floor like a sumo wrestler then push both hands out in front of your body.
Picture #6 fitness position 6Deltoid strengthening (top of the shoulder). Bend arms at a 90 degree angle at your sides. Lift the arms from the shoulder and lower arms from the shoulder.
Picture #7 Triceps Press. Position yourself as if you were hitting an overhead. Stand on the elastic band with one end in your hand. Slowly straighten the arm and slowly bend the arm.
Happy pickling and see you in September when the snowbird season begins.