Stretch with the Ball on the Paddle: Don't Drop It

Stretches for the muscles racket sports use most, done while keeping a ball still on the paddle. The balance challenge makes everyone hold each position calmly and with focus.

How to play

1. Standing, ball on the paddle with the arm out in front; stretch the back of the legs by pushing the hips back (2 min).
2. Forearm: with the free hand, gently pull the fingers of the paddle hand back, then switch hands and paddle (2 min).
3. Shoulder and upper back: paddle arm across the chest without letting the ball roll (2 min).
4. In pairs, one holds while the other suggests the next pose; whoever keeps the ball stillest picks the last one (2 min).

Rules

• Stretch with no bouncing and no pain.
• If the ball drops, pick it up slowly and return to the pose.
• Everyone works within their own range: no comparing flexibility.

Variations

Adaptations

• Students with low vision: brightly colored ball and poses near a supporting wall.
• Wheelchair users: do the forearm, shoulder and trunk stretches seated with the same ball challenge.
• Knee or ankle injury: stretch seated on a bench and swap out the leg poses.

Learning goals

• Stretch the forearm, shoulder and legs after striking.
• Hold positions with calm control.
• Learn stretches that help in racket sports.

Equipment for a class of 25

• beach paddles: 30
• tennis balls: 30

Teacher tip

The forearm and shoulder on the paddle side do most of the work in these lessons, so give them time. If the tennis ball rolls too much, stick a small loop of tape on the paddle as a stopper.

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