Paddle Sports Warm-Up: Wrist, Shoulder, and Rally
A paddle sports warm-up in pairs: wrist and forearm mobility, shoulder activation using the paddle as a light weight, and a rally that moves from close to far. It prepares the joints that take the most stress in racket sports and sharpens stroke control.
How to play
- Pairs with two paddles and one ball. Minutes 0-2: wrist circles, wrist flexion and extension with the palm against a wall, and finger spreads, 10 of each.
- Minutes 2-4: holding the paddle by the handle, slow forearm rotations and shadow forehands and backhands, 10 of each, with a two-step side shuffle.
- Minutes 4-6: rally about 6 feet apart with soft forehands; switch to backhands every 30 seconds. Count hits in a row.
- Minutes 6-8: move back to about 16 feet and alternate forehand and backhand, making your partner move one step to each side.
- Minutes 8-10: free rally at about 23 feet with a bounce; the first pair to reach 20 in a row earns a point.
Rules
- Each pair has its own lane and does not enter the next lane to chase a ball.
- Before swinging, check that no one is behind you in the paddle's path.
- Hits are controlled: the goal is a long rally, not winning the point.
Variations
Easier
Rally with a foam ball and one bounce before every hit.
Standard
Progression from 6 to 23 feet alternating forehand and backhand.
Harder
Volley without a bounce at the short distance and add lobs and drop shots at the long one.
Adaptations
- Limited mobility: rally from the wheelchair with a short-handled paddle while the partner aims within reach.
- Visual impairment: use a large, brightly colored ball and always play off a bounce.
- Beginners: shorten the distance and allow catching with the free hand before returning.
Learning goals
- Mobilize and activate the wrist, forearm, and shoulder before paddle play.
- Control the direction and force of each hit in cooperative rallies.
- Adjust footwork to hit from a good position.
Equipment for a class of 25
- paddles: 26
- tennis balls: 15
Teacher tip
Mark lanes with chalk or cones so balls do not cross. The typical mistake is hitting only with the wrist: ask students to turn the shoulder into the stroke.
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