Plane of Motion
Serve A Platter
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Engage to push into the hands and straighten the arms forward.
Resist the springs as the elbows bend back to start.
Resist gravity and the springs to straighten the arms to shoulder height.
Scapular Upward Rotators
Serratus Anterior, Pectoralis Minor
Swing the bottom tips of the scapulae away from each other as the arms straighten forward.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears and stabilized.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic stabilization and keep the spine sitting tall all the way up to the head and stabilized against the arm movements.
Scapular adductors keep the scapula drawn together and stabilized to resist rolling the shoulders forward or hunching throughout the exercise.
Elbow extensors straighten the elbow.
Hip adductors keep the legs closed together.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance deep abdominal control to stabilize the trunk while moving the arms.
Engaging the mid and upper back muscles helps keep the shoulder blades wide and lowered (without squeezing them together).
Positioning the arms neither too high nor too low provides better support and helps the body maintain the correct posture.
Shoulder lubrication as the spine moves through flexion and extension.
Control and precision of arm movements and spinal movements to loosen both shoulder girdle and the spine.
Differentiates the shoulder from the spine.
Focus on breathing to synchronize the movement.