There are far too many people rushing into the paddle hall for a minute before the match starts and then start balling. Unfortunately, this increases the risk of stretches and other injuries as an inactive muscle has shorter tissues. In addition, the joints need to get the production of joint fluid in order to be lubricated and become smoother.
This is something an elite player never neglects. Mainly because of the injury risk but also to be able to perform at max. The body must be prepared for what is to come by getting up blood circulation and adapt oxygen uptake -which provides better conditions during the main activity.
Below are some suggestions for heating for paddle training and paddle matches, the exercises are also suitable as prehab prevention of injury. In addition, all implements are easy to include in the paddle bag and are available to click home Ongoal.
Feel free to start the heating with jump rope to raise the pulse, get the blood flow in the muscles and get into breathing. It is a high -intensity and effective form of exercise that makes you smooth, explosive and improves your fitness and coordination ability. Don't forget to activate the trunk as much of the power comes from there.
It is said that ten minutes jump rope corresponds to thirty minutes of running. However, combustion is always individual because it depends on factors such as gender and weight.
Rubber band (Available in Light, Medium & Heavy)
It is not uncommon for the shoulders to want forward as the chest muscle "shrinks" when keeping the rack in front of the body for a long time. It combined with straining the shoulders, not least in over heads, requires prehab but also a lot of back exercises at the gym to withdraw the shoulders.
Rubber bands are a great way to maintain good posture and prepare shoulders and chest muscles for paddle play. Below are suggestions for exercises but there is a whole bunch with other suggestions on, among other things. Youtube for inspiration.
1. Shoulder press: Start by standing with one foot on one end of the rubber band and holding at the other end with both hands. Keep your hands at shoulder height with palms directed forward. Now squeeze up until the arms are straight above your head. Return slowly to the starting position and repeat.
2. Band Pull Aparts: Keep the rubber band at shoulder height or head height with approximately shoulder distance between the hands. Then take your arms apart from each other and a little down while pulling together the shoulder blades. Then return with your arms slowly back to the starting position and repeat.
Foam Rolling is a perfect complement to traditional stretching. It increases mobility, softens the body and treats trigger points.
Foam roles can be used on all the muscles of the body but avoid bone tissue. Roll about 1 minute per muscle area, if you have muscle knots you can increase the pressure and/or stay slightly longer until softened. Adapt the pressure on the muscles with body weight and makes you aware of which muscles are more tender and tense than others, if you are diligent with foam roles, you will over time experience these as more compassionate.
Now you're ready for paddle match! Good luck!