India
Nov 30, 2020

Bulletproof your body for The Offside Backhand

This type of shot requires

· Balance

· Shoulder Mobility

· Strong Inner Thighs

· Strong Obliques



Recommended Exercises (3 sets, 15-20 reps per exercise)

1· Balancing squats (Improves Balance)

1. Grab a balancing aid (Bosu, wobble board or stand on 1 leg)

2. Hop on to your balancing aid in either a half squat position or on 1 leg (depending on what balancing aid you have available)

3. Open up your toes, squeeze your glutes and ensure your knees are not wobbling all over the place!

4. Engage your core and slowly squat up and down trying to keep the balancing aid as still as possible.

2· Banded Shoulder Floss (Improves shoulder mobility)

1. Attach a resistance band to a stable base and put the other end around your shoulder joint. Move away from the base until you have a good amount of resistance.

2. Keeping your arm as close to your ears as possible, floss the arm up and down

3. Every time you lower the arm, relax and allow the band to pull your shoulder back out of the joint a little.

3· Ball squeezes (Strengthens the Inner Thighs)

1. Start in standing position and put a Pilates ball between your legs

2. Lower your hips back and down into half squat position

3. Squeeze the ball with your inner thighs in a pulsing motion (15-20 reps)

4· Oblique Twists (Strengthens the obliques)

1. Attach one end of a band to a stable base and hold the other with both hands

2. Stand adjacent to the base and soften the knees

3. Keep your shoulders back and down and slowly rotate away from the base

4. Keep a slight bend in the elbows

5. Exhale as you rotate away from the base, inhale as you return to the start position


Chukka Wellness strongly recommends that you consult with your doctor before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.

Chukka Wellness is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.

If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Chukka Wellness from any and all claims or causes of action, known or unknown, arising out of Chukka Wellness’ negligence.