"Ready" Stance Phase

 

 

 

 

• General Instructions:
• Standing on the middle of the baseline, hold racket in front of you, pointing toward the net vertically, with both hands, keep your feet in motion (up on your toes) getting ready to recieve the ball with your feet shoulder width apart. Knees are slightly bent for a fast push-off. Back is slightly leaned forward.

•  As you're leaned forward with the racket in front of you, the pectoralis minor will abduct the scapula  forward to bring both arms together, while the serratus anterior protracts the scapula away from the spine that produces the forward movement to stabalize the shoulder when you reach forward to hold the racket.  
• Internally rotate the shoulder joint as you flex it by isometrically contracting the anterior deltoid and pectoralis major muscles. 
• Slightly flex both elbow joints by isomectrially contracting you biceps brachii, brachialis and bracioradialis.
• Begin by slightly flexing your hip joints by slightly concentrically contracting you rectus femoris, Ilipsoas, pectineus and tensor facia latae.
• Knees are stabilized by isometrically contracting the semitendiosus, biceps femoris, semimembranosus, and gastrocnemius