ZERO ZERO
divides the body to create upper and lower halves and
generally refers to motion that rotates or pivots, such as
with serving, overheads, forehands, backhands, and sudden
changes of direction.
The sagittal plane bisects the body into two halves
(left and right) and motion in this plane includes running
forward, backward, and bending forward (or backward).
Of the three planes, the transverse plane poses the
greatest challenges to balance and dynamic stability and
most lower extremity injuries occur during transverse plane
movements. However, the majority of traditional strength
and conditioning exercises occur in the sagittal plane.
Typical exercises include bicep curls, chest press, push-
ups, running, and cycling (all sagittal plane movements). By
training exclusively in the sagittal plane it’s impossible to
effectively prepare a pickleball player for all movements of
the game.
To learn some drills and exercises encompassing
multiplanar training, visit www.thepickleballdoctor.com for
more information and video demonstrations.
Dynamic Warm-Up
Does this sound familiar? You get to the courts, and just
cannot wait to play! You hit a few dinks, a few third shots, a
couple serves, and maybe a couple of overheads, then let
the games begin! You’re not alone. Most pickleball players
do not take the time to properly warm-up when playing
recreationally (or even in tournament play!) Performing a
proper Dynamic Warm-Up has been shown to reduce the
incidence of injuries, especially in the lower extremities.
The goal of a dynamic warm-up is to increase your body
temperature and tissue extensibility in preparation for
playing. It should be different than hitting pickleball shots
and should take between 10 and 15 minutes. I would
recommend making it part of your scheduled playing time
and being disciplined about it. It will pay off in the long run!
Visit my website for an example of a dynamic warm-up and
modify it to fit your needs.
Playing Through Pain
Pain is your body’s way of telling you that something
is wrong, and it should not be ignored. Don’t be afraid to
consult a Sports Physical Therapist in order to determine
the cause of your pain and to help get you safely back onto
the court. Physical Therapists are the experts in movement
and rehabilitation, and they can change your game and life
for the better.
You can contact me with questions through the website
thepickleballdoctor.com and I will help as best as I can. •
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Noe Sariban is a Doctor of Physical Therapy, Certified Pickleball
Teaching Professional through the IPTPA, and a USAPA Rated 5.0
player. Noe started his website www.thepickleballdoctor.com to provide
pickleball players around the world with a reliable and free source of
information.
MAY/JUNE 2018 |
MAGAZINE
75