“Stretching before going on the court”
by Coach Dutch
The muscles/joints that should be stretched
are:
Ankles - For this stretch you want to stand up
and place one leg in front of you, which is the
leg that will be stretched first. The outer part
of the ankle and foot should be on the floor
and at rest, and then place pressure on that
foot and ankle. As you apply pressure you
should feel a slight stretch as the sole turns
inward. Keep stretching the ankle for 10
seconds, then move back to the start
position and repeat 10 times.
Achilles tendon - Toe Stretch – Sit in a chair
and extend one leg so that your heel is on
the floor with your foot pointing away from
you (dorsiflexion). With your hand, reach
down and pull your big toe up and back,
toward your ankle and away from the floor.
Hold the position for 20 seconds. Repeat 4
times per leg.
Calf muscle - Standing calf stretch – A
general recommendation is to hold the
stretch 20 to 30 seconds. Stand behind
something upright and hold on to it for
balance. Step back with your left leg, keeping
the leg straight, and press your left heel into
the ground with your toe turned slightly
inward. Lean forward and bend your right leg
slightly. You should feel the stretch in your
left Achilles tendon. Repeat with other leg.
Quadriceps (front of upper leg) – While
standing hold on to something upright to
assist in balance. Bend your knee back by
grasping your ankle with one hand. Assist in
bending your knee back as far as possible.
Maintain this position for 30 seconds. Return
to the standing position and repeat 10 times
with each leg.
Hamstrings (back of upper leg)
Hurdler Stretch
This basic stretch is
perfect for targeting one leg at a time. Sit
on the ground and straighten your left leg
in front of you. Bend the right knee,
placing the sole of your right foot against
your left inner thigh. Fold over your left
leg, keeping your back straight. Hold for
30 seconds, then switch legs.
Groin
Standing Stretch – Stand with your legs
about a shoulder width apart. Shift your
weight to one side, bending your knee
slightly. Stop when you feel a gentle
stretch in the opposite leg. Hold for 10
seconds and repeat 5 times, then do the
same for your other leg.
Lower Back – Cat stretch - Get down on
the ground on your hands and knees.
Push your back up toward the ceiling (like
a cat arching its’ back). Continue arching
until you feel a gentle stretch in your
back. Hold for 15 seconds, return to the
starting position. Repeat 9 times.
Shoulder
Standing Shoulder Stretch Stand or sit
straight and bring your right arm across
your chest. Hold the arm at the elbow
with your left hand. Relax your shoulders,
keep your elbow straight, but not locked,
and hold this position for 30 seconds.
Repeat for the left side.
DO NOT bounce or overstretch with this
pose.
December League Photos
December League Photos
Tempe Pickleball Club
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TEMPE
PICKLEBALL CLUB
Vol 1, No 6, December 2014
½ Business card size: $25 for 6 mos,
$40 for 12 mos
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We wish everyone Merry Christmas
and Happy Holidays, with heartfelt
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Tempe Pickleball Club Newsletters are
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HAPPY BIRTHDAY TO YOU!
December 1
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December 16
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January 1
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Jan Frustaglia
Vicki Buckman
Ted Maish
Michael Hayes
Peter Sapala
Kathy Knuckey
Chris Kamper