{"id":8322,"date":"2025-11-08T10:31:30","date_gmt":"2025-11-08T10:31:30","guid":{"rendered":"https:\/\/mypickle.vn\/?p=8322"},"modified":"2025-11-10T07:29:09","modified_gmt":"2025-11-10T07:29:09","slug":"choi-pickleball-an-toan-cho-nguoi-lon-tuoi","status":"publish","type":"post","link":"https:\/\/mypickle.vn\/?p=8322","title":{"rendered":"Ch\u01a1i Pickleball an to\u00e0n cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\"><strong>Nh\u1eefng \u0110i\u1ec1u Ch\u1ec9nh K\u1ef9 Thu\u1eadt v\u00e0 L\u01b0u \u00dd V\u00e0ng \u0110\u1ec3 Ch\u01a1i l\u00e2u d\u00e0i<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Pickleball \u0111ang b\u00f9ng n\u1ed5 v\u00e0 kh\u00f4ng c\u00f3 g\u00ec ng\u1ea1c nhi\u00ean khi c\u1ed9ng \u0111\u1ed3ng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1c l\u01b0\u1ee3ng tham gia \u0111\u00f4ng \u0111\u1ea3o v\u00e0 nhi\u1ec7t t\u00ecnh nh\u1ea5t. M\u00f4n th\u1ec3 thao n\u00e0y l\u00e0 m\u1ed9t &#8220;m\u00f3n qu\u00e0&#8221; th\u1ef1c s\u1ef1, n\u00f3 mang l\u1ea1i ni\u1ec1m vui, s\u1ef1 k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i, c\u1ea3i thi\u1ec7n ph\u1ea3n x\u1ea1 v\u00e0 th\u0103ng b\u1eb1ng. M\u00e0 l\u1ea1i \u00edt g\u00e2y \u00e1p l\u1ef1c l\u00ean c\u00e1c kh\u1edbp g\u1ed1i v\u00e0 h\u00f4ng h\u01a1n so v\u1edbi tennis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tuy nhi\u00ean, &#8220;\u00edt \u00e1p l\u1ef1c h\u01a1n&#8221; kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 &#8220;kh\u00f4ng c\u00f3 r\u1ee7i ro&#8221;. C\u00e1c c\u00fa d\u1eebng \u0111\u1ed9t ng\u1ed9t, chuy\u1ec3n h\u01b0\u1edbng nhanh v\u00e0 c\u00e1c chuy\u1ec3n \u0111\u1ed9ng l\u1eb7p \u0111i l\u1eb7p l\u1ea1i v\u1eabn c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng n\u1ebfu kh\u00f4ng c\u1ea9n th\u1eadn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 Pickleball th\u1ef1c s\u1ef1 l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao &#8220;tr\u1ecdn \u0111\u1eddi&#8221;, m\u1ee5c ti\u00eau kh\u00f4ng ph\u1ea3i l\u00e0 tr\u1edf th\u00e0nh nh\u00e0 v\u00f4 \u0111\u1ecbch gi\u1ea3i \u0111\u1ea5u, m\u00e0 l\u00e0 c\u00f3 th\u1ec3 <strong>ra s\u00e2n vui v\u1ebb v\u00e0o ng\u00e0y mai, ng\u00e0y kia, v\u00e0 nhi\u1ec1u n\u0103m n\u1eefa.<\/strong> \u0110i\u1ec1u n\u00e0y \u0111\u00f2i h\u1ecfi m\u1ed9t s\u1ef1 thay \u0111\u1ed5i trong t\u01b0 duy: ch\u01a1i <strong>th\u00f4ng minh h\u01a1n<\/strong>, kh\u00f4ng ph\u1ea3i <strong>c\u1ed1 s\u1ee9c h\u01a1n<\/strong>. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng &#8220;l\u01b0u \u00fd v\u00e0ng&#8221; v\u00e0 c\u00e1c \u0111i\u1ec1u ch\u1ec9nh k\u1ef9 thu\u1eadt then ch\u1ed1t d\u00e0nh ri\u00eang cho ng\u01b0\u1eddi ch\u01a1i l\u1edbn tu\u1ed5i.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"663\" height=\"502\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-87.png\" alt=\"\" class=\"wp-image-8327\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-87.png 663w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-87-300x227.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-87-150x114.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-87-450x341.png 450w\" sizes=\"(max-width: 663px) 100vw, 663px\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ph\u1ea7n 1: 3 &#8220;L\u01b0u \u00dd V\u00e0ng&#8221; \u2013 N\u1ec1n T\u1ea3ng C\u1ee7a S\u1ef1 An To\u00e0n (Tr\u01b0\u1edbc &amp; Trong Khi Ch\u01a1i)<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u01b0\u1edbc khi ngh\u0129 \u0111\u1ebfn k\u1ef9 thu\u1eadt vung v\u1ee3t, h\u00e3y \u01b0u ti\u00ean s\u1ef1 an to\u00e0n c\u01a1 b\u1ea3n.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>1. Kh\u1edfi \u0110\u1ed9ng L\u00e0 B\u1eaeT BU\u1ed8C, Kh\u00f4ng Ph\u1ea3i T\u00f9y Ch\u1ecdn<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u1ea1i sao?<\/strong> C\u01a1 b\u1eafp v\u00e0 g\u00e2n c\u1ee7a ng\u01b0\u1eddi l\u1edbn tu\u1ed5i c\u1ea7n nhi\u1ec1u th\u1eddi gian h\u01a1n \u0111\u1ec3 &#8220;l\u00e0m n\u00f3ng&#8221; v\u00e0 tr\u1edf n\u00ean d\u1ebbo dai. Lao v\u00e0o s\u00e2n v\u1edbi &#8220;c\u01a1 b\u1eafp l\u1ea1nh&#8221; l\u00e0 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u d\u1eabn \u0111\u1ebfn c\u0103ng c\u01a1, r\u00e1ch g\u00e2n kheo (hamstring) ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng vai.<\/li>\n\n\n\n<li><strong>H\u00e0nh \u0111\u1ed9ng:<\/strong> D\u00e0nh \u00edt nh\u1ea5t <strong>5-10 ph\u00fat<\/strong> cho <strong>kh\u1edfi \u0111\u1ed9ng \u0111\u1ed9ng (Dynamic Warm-up)<\/strong>. \u0110\u1eebng ch\u1ec9 \u0111\u1ee9ng y\u00ean v\u00e0 k\u00e9o gi\u00e3n.\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7, \u0111i b\u1ed9 nhanh:<\/strong> \u0110\u1ec3 t\u0103ng nh\u1ecbp tim.<\/li>\n\n\n\n<li><strong>Xoay kh\u1edbp:<\/strong> Xoay c\u1ed5 tay, khu\u1ef7u tay, vai, h\u00f4ng v\u00e0 c\u1ed5 ch\u00e2n.<\/li>\n\n\n\n<li><strong>Vung ch\u00e2n:<\/strong> Vung ch\u00e2n nh\u1eb9 nh\u00e0ng ra tr\u01b0\u1edbc-sau v\u00e0 sang hai b\u00ean.<\/li>\n\n\n\n<li><strong>Di chuy\u1ec3n ngang (Shuffle):<\/strong> V\u00e0i b\u01b0\u1edbc di chuy\u1ec3n ngang nh\u1eb9 nh\u00e0ng \u0111\u1ec3 k\u00edch ho\u1ea1t c\u01a1 h\u00f4ng.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"643\" height=\"395\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-85.png\" alt=\"\" class=\"wp-image-8325\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-85.png 643w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-85-300x184.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-85-150x92.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-85-450x276.png 450w\" sizes=\"(max-width: 643px) 100vw, 643px\" \/><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>2. &#8220;B\u1ea3o Hi\u1ec3m&#8221; C\u1ee7a B\u1ea1n: M\u1ed9t \u0110\u00f4i Gi\u00e0y Ph\u00f9 H\u1ee3p<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110\u00e2y l\u00e0 kho\u1ea3n \u0111\u1ea7u t\u01b0 quan tr\u1ecdng nh\u1ea5t!<\/strong> \u0110\u1eebng bao gi\u1edd mang gi\u00e0y ch\u1ea1y b\u1ed9 (running shoes) ra s\u00e2n Pickleball.<\/li>\n\n\n\n<li><strong>T\u1ea1i sao?<\/strong> Gi\u00e0y ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 di chuy\u1ec3n th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc. Ch\u00fang c\u00f3 \u0111\u1ebf cao, m\u1ec1m v\u00e0 <strong>kh\u00f4ng c\u00f3 h\u1ed7 tr\u1ee3 di chuy\u1ec3n ngang (lateral support)<\/strong>. Khi b\u1ea1n th\u1ef1c hi\u1ec7n m\u1ed9t c\u00fa di chuy\u1ec3n ngang nhanh trong Pickleball, \u0111\u1ebf gi\u00e0y ch\u1ea1y b\u1ed9 r\u1ea5t d\u1ec5 b\u1ecb &#8220;k\u1eb9t&#8221; l\u1ea1i, d\u1eabn \u0111\u1ebfn <strong>l\u1eadt c\u1ed5 ch\u00e2n<\/strong> ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng \u0111\u1ea7u g\u1ed1i.<\/li>\n\n\n\n<li><strong>H\u00e0nh \u0111\u1ed9ng:<\/strong> H\u00e3y \u0111\u1ea7u t\u01b0 v\u00e0o m\u1ed9t \u0111\u00f4i <strong>gi\u00e0y chuy\u00ean d\u1ee5ng cho s\u00e2n c\u1ee9ng (court shoes)<\/strong> \u2013 gi\u00e0y tennis ho\u1eb7c gi\u00e0y Pickleball chuy\u00ean d\u1ee5ng. Ch\u00fang c\u00f3 \u0111\u1ebf b\u1eb1ng, \u0111\u1ed9 b\u00e1m t\u1ed1t v\u00e0 ph\u1ea7n th\u00e0nh gi\u00e0y \u0111\u01b0\u1ee3c gia c\u1ed1 ch\u1eafc ch\u1eafn \u0111\u1ec3 b\u1ea3o v\u1ec7 b\u1ea1n khi di chuy\u1ec3n ngang.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"729\" height=\"429\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-88.png\" alt=\"\" class=\"wp-image-8328\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-88.png 729w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-88-300x177.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-88-150x88.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-88-450x265.png 450w\" sizes=\"(max-width: 729px) 100vw, 729px\" \/><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>3. L\u1eafng Nghe C\u01a1 Th\u1ec3: &#8220;Anh H\u00f9ng&#8221; H\u00f4m Nay, &#8220;B\u1ec7nh Nh\u00e2n&#8221; Ng\u00e0y Mai<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u1ea1i sao?<\/strong> \u0110\u00e2y l\u00e0 quy t\u1eafc v\u00e0ng s\u1ed1 m\u1ed9t. C\u01a1 th\u1ec3 ng\u01b0\u1eddi l\u1edbn tu\u1ed5i c\u1ea7n nhi\u1ec1u th\u1eddi gian ph\u1ee5c h\u1ed3i h\u01a1n.<\/li>\n\n\n\n<li><strong>T\u00edn hi\u1ec7u &#8220;C\u1edd \u0110\u1ecf&#8221;:<\/strong> \u0110\u1eebng bao gi\u1edd ph\u1edbt l\u1edd:\n<ul class=\"wp-block-list\">\n<li><strong>C\u01a1n \u0111au \u00e2m \u1ec9:<\/strong> M\u1ed9t c\u01a1n \u0111au nh\u1eb9 \u1edf khu\u1ef7u tay (tennis elbow), g\u00f3t ch\u00e2n (vi\u00eam c\u00e2n gan ch\u00e2n), ho\u1eb7c vai. \u0110\u1eebng c\u1ed1 &#8220;ch\u01a1i cho h\u1ebft \u0111au&#8221; \u2013 \u0111\u00f3 l\u00e0 l\u00fac b\u1ea1n \u0111ang bi\u1ebfn m\u1ed9t ch\u1ea5n th\u01b0\u01a1ng nh\u1ecf th\u00e0nh m\u00e3n t\u00ednh.<\/li>\n\n\n\n<li><strong>S\u1ef1 m\u1ec7t m\u1ecfi:<\/strong> N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i, ph\u1ea3n x\u1ea1 ch\u1eadm ch\u1ea1p, h\u00e3y ch\u1ea5p nh\u1eadn ngh\u1ec9 ng\u01a1i. Ch\u01a1i khi m\u1ec7t m\u1ecfi l\u00e0 l\u00fac k\u1ef9 thu\u1eadt sai l\u1ec7ch v\u00e0 ch\u1ea5n th\u01b0\u01a1ng d\u1ec5 x\u1ea3y ra nh\u1ea5t.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>H\u00e0nh \u0111\u1ed9ng:<\/strong> <strong>Ngh\u1ec9 ng\u01a1i l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a luy\u1ec7n t\u1eadp.<\/strong> Ch\u1ea5p nh\u1eadn r\u1eb1ng b\u1ea1n kh\u00f4ng c\u1ea7n ch\u01a1i 7 ng\u00e0y\/tu\u1ea7n. M\u1ed9t ng\u00e0y ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd s\u1ebd gi\u00fap b\u1ea1n ch\u01a1i t\u1ed1t h\u01a1n v\u00e0 l\u00e2u d\u00e0i h\u01a1n.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ph\u1ea7n 2: 4 \u0110i\u1ec1u Ch\u1ec9nh K\u1ef9 Thu\u1eadt \u2013 Ch\u01a1i Th\u00f4ng Minh \u0110\u1ec3 B\u1ea3o V\u1ec7 C\u01a1 Th\u1ec3<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea1n kh\u00f4ng c\u1ea7n s\u1ee9c m\u1ea1nh c\u1ee7a tu\u1ed5i 20 \u0111\u1ec3 ch\u01a1i Pickleball gi\u1ecfi. B\u1ea1n ch\u1ec9 c\u1ea7n ch\u01a1i th\u00f4ng minh.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>1. T\u01b0 Th\u1ebf: H\u1ea1 Th\u1ea5p Tr\u1ecdng T\u00e2m \u0110\u1ec3 Ch\u1ed1ng Ng\u00e3<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u1ea5n \u0111\u1ec1:<\/strong> R\u1ee7i ro l\u1edbn nh\u1ea5t cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i l\u00e0 <strong>ng\u00e3 (falling)<\/strong>. \u0110\u1ee9ng th\u1eb3ng ng\u01b0\u1eddi khi ch\u01a1i (t\u01b0 th\u1ebf &#8220;c\u00e2y s\u00e0o&#8221;) khi\u1ebfn tr\u1ecdng t\u00e2m c\u1ee7a b\u1ea1n b\u1ecb cao, r\u1ea5t d\u1ec5 m\u1ea5t th\u0103ng b\u1eb1ng.<\/li>\n\n\n\n<li><strong>\u0110i\u1ec1u ch\u1ec9nh:<\/strong> Lu\u00f4n <strong>khu\u1ef5u g\u1ed1i, ch\u00e2n \u0111\u1ebf r\u1ed9ng (r\u1ed9ng h\u01a1n vai m\u1ed9t ch\u00fat)<\/strong>, v\u00e0 h\u01a1i h\u1ea1 th\u1ea5p tr\u1ecdng t\u00e2m.<\/li>\n\n\n\n<li><strong>L\u1ee3i \u00edch:<\/strong> T\u01b0 th\u1ebf n\u00e0y gi\u00fap b\u1ea1n <strong>v\u1eefng ch\u00e3i nh\u01b0 m\u1ed9t chi\u1ebfc ki\u1ec1ng ba ch\u00e2n.<\/strong> N\u00f3 t\u0103ng c\u01b0\u1eddng th\u0103ng b\u1eb1ng \u0111\u00e1ng k\u1ec3 v\u00e0 gi\u00fap b\u1ea1n ph\u1ea3n \u1ee9ng v\u1edbi b\u00f3ng th\u1ea5p m\u1ed9t c\u00e1ch an to\u00e0n h\u01a1n m\u00e0 kh\u00f4ng b\u1ecb ch\u00fai ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"761\" height=\"306\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-84.png\" alt=\"\" class=\"wp-image-8324\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-84.png 761w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-84-300x121.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-84-150x60.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-84-450x181.png 450w\" sizes=\"(max-width: 761px) 100vw, 761px\" \/><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>2. B\u01b0\u1edbc Ch\u00e2n: N\u00f3i KH\u00d4NG V\u1edbi Ch\u1ea1y Gi\u1eadt L\u00f9i<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u1ea5n \u0111\u1ec1:<\/strong> <strong>Ch\u1ea1y gi\u1eadt l\u00f9i (backpedaling)<\/strong> \u0111\u1ec3 c\u1ee9u b\u00f3ng lob l\u00e0 h\u00e0nh \u0111\u1ed9ng c\u1ef1c k\u1ef3 nguy hi\u1ec3m, l\u00e0 nguy\u00ean nh\u00e2n h\u00e0ng \u0111\u1ea7u g\u00e2y ng\u00e3 ng\u1eeda.<\/li>\n\n\n\n<li><strong>\u0110i\u1ec1u ch\u1ec9nh:<\/strong> H\u00e3y &#8220;l\u1eadp tr\u00ecnh&#8221; l\u1ea1i b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n:\n<ul class=\"wp-block-list\">\n<li><strong>Gi\u1ea3i ph\u00e1p:<\/strong> Khi th\u1ea5y b\u00f3ng bay qua \u0111\u1ea7u, h\u00e3y <strong>xoay h\u00f4ng v\u00e0 vai<\/strong>, sau \u0111\u00f3 <strong>di chuy\u1ec3n ngang (shuffle step)<\/strong> ho\u1eb7c <strong>ch\u1ea1y ch\u00e9o<\/strong> v\u1ec1 v\u1ecb tr\u00ed b\u00f3ng. Lu\u00f4n gi\u1eef m\u1eaft nh\u00ecn b\u00f3ng v\u00e0 gi\u1eef c\u01a1 th\u1ec3 \u1edf t\u01b0 th\u1ebf nghi\u00eang.<\/li>\n\n\n\n<li><strong>D\u00f9ng &#8220;Baby Steps&#8221;:<\/strong> Khi di chuy\u1ec3n \u1edf v\u1ea1ch b\u1ebfp, h\u00e3y d\u00f9ng nh\u1eefng <strong>b\u01b0\u1edbc ch\u00e2n nh\u1ecf, nhanh (baby steps)<\/strong> \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh v\u1ecb tr\u00ed thay v\u00ec nh\u1eefng b\u01b0\u1edbc s\u1ea3i ch\u00e2n d\u00e0i. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n lu\u00f4n c\u00e2n b\u1eb1ng.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>3. C\u00fa \u0110\u00e1nh: D\u00f9ng K\u1ef9 Thu\u1eadt &#8220;\u0110\u00f2n B\u1ea9y&#8221; Thay V\u00ec S\u1ee9c M\u1ea1nh C\u01a1 B\u1eafp<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u1ea5n \u0111\u1ec1:<\/strong> C\u1ed1 g\u1eafng &#8220;g\u1ed3ng&#8221; s\u1ee9c \u0111\u1ec3 \u0111\u00e1nh b\u00f3ng m\u1ea1nh s\u1ebd g\u00e2y \u00e1p l\u1ef1c c\u1ef1c l\u1edbn l\u00ean khu\u1ef7u tay v\u00e0 vai, d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng (tennis elbow, r\u00e1ch ch\u00f3p xoay).<\/li>\n\n\n\n<li><strong>\u0110i\u1ec1u ch\u1ec9nh:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Vung V\u1ee3t Ng\u1eafn G\u1ecdn:<\/strong> Tr\u00e1nh c\u00e1c c\u00fa vung v\u1ee3t l\u1edbn ra sau. H\u00e3y s\u1eed d\u1ee5ng c\u00e1c c\u00fa <strong>ch\u1eb7n (block)<\/strong> v\u00e0 <strong>\u0111\u1ea9y (push)<\/strong> ng\u1eafn g\u1ecdn, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf v\u1ea1ch b\u1ebfp.<\/li>\n\n\n\n<li><strong>L\u1ea5y L\u1ef1c T\u1eeb Xoay Ng\u01b0\u1eddi:<\/strong> S\u1ee9c m\u1ea1nh n\u00ean \u0111\u1ebfn t\u1eeb vi\u1ec7c <strong>xoay h\u00f4ng v\u00e0 th\u00e2n ng\u01b0\u1eddi<\/strong>, s\u1eed d\u1ee5ng c\u00e1c nh\u00f3m c\u01a1 l\u1edbn v\u00e0 kh\u1ecfe m\u1ea1nh. H\u00e3y \u0111\u1ec3 c\u00e1nh tay v\u00e0 v\u1ee3t ch\u1ec9 l\u00e0 c\u00f4ng c\u1ee5 truy\u1ec1n l\u1ef1c, kh\u00f4ng ph\u1ea3i l\u00e0 ngu\u1ed3n t\u1ea1o l\u1ef1c ch\u00ednh. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m t\u1ea3i t\u1ed1i \u0111a cho c\u00e1c kh\u1edbp nh\u1ecf.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"514\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-86.png\" alt=\"\" class=\"wp-image-8326\" style=\"width:769px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-86.png 600w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-86-300x257.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-86-150x129.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-86-450x386.png 450w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>4. L\u1ef1a Ch\u1ecdn C\u00fa \u0110\u00e1nh: \u01afu Ti\u00ean &#8220;Mua Th\u1eddi Gian&#8221; (Ch\u01a1i \u0110\u00f4i)<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u1ea5n \u0111\u1ec1:<\/strong> C\u1ed1 g\u1eafng ch\u01a1i theo l\u1ed1i ch\u01a1i &#8220;power game&#8221;, drive m\u1ea1nh, t\u1ea5n c\u00f4ng li\u00ean t\u1ee5c s\u1ebd khi\u1ebfn b\u1ea1n nhanh ki\u1ec7t s\u1ee9c v\u00e0 d\u1ec5 m\u1eafc l\u1ed7i.<\/li>\n\n\n\n<li><strong>\u0110i\u1ec1u ch\u1ec9nh chi\u1ebfn thu\u1eadt (\u0110\u1eb7c bi\u1ec7t khi ch\u01a1i \u0111\u00f4i):<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>\u01afu Ti\u00ean \u0110\u00e1nh \u0110\u00f4i:<\/strong> L\u1ed1i ch\u01a1i n\u00e0y gi\u1ea3m m\u1ed9t n\u1eeda di\u1ec7n t\u00edch s\u00e2n b\u1ea1n ph\u1ea3i bao qu\u00e1t, gi\u1ea3m \u0111\u00e1ng k\u1ec3 \u00e1p l\u1ef1c l\u00ean c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li><strong>Third Shot Drop L\u00e0 B\u1ea1n Th\u00e2n:<\/strong> C\u00fa \u0111\u00e1nh th\u1ee9 ba (third shot) l\u00e0 quan tr\u1ecdng nh\u1ea5t. H\u00e3y <strong>\u01b0u ti\u00ean tuy\u1ec7t \u0111\u1ed1i c\u00fa drop (th\u1ea3 b\u00f3ng)<\/strong> thay v\u00ec drive (\u0111\u00e1nh th\u1eb3ng). T\u1ea1i sao? C\u00fa drop bay ch\u1eadm, cho b\u1ea1n <strong>\u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 \u0110I B\u1ed8 l\u00ean v\u1ea1ch b\u1ebfp<\/strong> m\u1ed9t c\u00e1ch an to\u00e0n, thay v\u00ec ph\u1ea3i ch\u1ea1y n\u01b0\u1edbc r\u00fat.<\/li>\n\n\n\n<li><strong>Ki\u00ean Nh\u1eabn Dink:<\/strong> L\u00e0m ch\u1ee7 c\u00fa dink. K\u00e9o d\u00e0i pha b\u00f3ng b\u1eb1ng nh\u1eefng c\u00fa dink \u1ed5n \u0111\u1ecbnh, an to\u00e0n (\u01b0u ti\u00ean dink v\u00e0o gi\u1eefa ho\u1eb7c ch\u00e9o s\u00e2n) v\u00e0 <strong>ch\u1edd \u0111\u1ee3i \u0111\u1ed1i th\u1ee7 m\u1eafc l\u1ed7i<\/strong>, thay v\u00ec t\u1ef1 m\u00ecnh m\u1ea1o hi\u1ec3m t\u1ea5n c\u00f4ng.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"632\" height=\"420\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-83.png\" alt=\"\" class=\"wp-image-8323\" style=\"width:780px;height:auto\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-83.png 632w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-83-300x199.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-83-150x100.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-83-450x299.png 450w\" sizes=\"(max-width: 632px) 100vw, 632px\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ph\u1ea7n 3: Ph\u1ee5c H\u1ed3i \u2013 &#8220;B\u1ea3o D\u01b0\u1ee1ng&#8221; C\u01a1 Th\u1ec3 Sau Tr\u1eadn \u0110\u1ea5u<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u00f9 N\u01b0\u1edbc &amp; \u0110i\u1ec7n Gi\u1ea3i:<\/strong> \u0110\u1eebng ch\u1edd \u0111\u1ebfn khi kh\u00e1t m\u1edbi u\u1ed1ng. U\u1ed1ng n\u01b0\u1edbc \u0111\u1ec1u \u0111\u1eb7n. N\u1ebfu ch\u01a1i l\u00e2u d\u01b0\u1edbi tr\u1eddi n\u00f3ng. H\u00e3y b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i (chu\u1ed1i, n\u01b0\u1edbc d\u1eeba, ho\u1eb7c g\u00f3i \u0111i\u1ec7n gi\u1ea3i) \u0111\u1ec3 tr\u00e1nh chu\u1ed9t r\u00fat.<\/li>\n\n\n\n<li><strong>Gi\u00e3n C\u01a1 T\u0129nh (Static Stretching):<\/strong> \u0110\u00e2y l\u00e0 b\u01b0\u1edbc <strong>quan tr\u1ecdng kh\u00f4ng k\u00e9m kh\u1edfi \u0111\u1ed9ng.<\/strong> Sau khi ch\u01a1i xong, khi c\u01a1 b\u1eafp c\u00f2n \u1ea5m, h\u00e3y d\u00e0nh 5 ph\u00fat \u0111\u1ec3 <strong>gi\u00e3n c\u01a1 t\u0129nh<\/strong>. T\u1eadp trung v\u00e0o g\u00e2n kheo, c\u01a1 b\u1eafp ch\u00e2n, h\u00f4ng, l\u01b0ng d\u01b0\u1edbi v\u00e0 vai. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 linh ho\u1ea1t v\u00e0 \u0111\u1ea9y nhanh qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>K\u1ebft Lu\u1eadn:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pickleball l\u00e0 m\u1ed9t m\u00f3n qu\u00e0 tuy\u1ec7t v\u1eddi cho s\u1ee9c kh\u1ecfe v\u00e0 tinh th\u1ea7n \u1edf m\u1ecdi l\u1ee9a tu\u1ed5i. \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi l\u1edbn tu\u1ed5i h\u00e3y t\u1eadn h\u01b0\u1edfng m\u00f3n qu\u00e0 n\u00e0y m\u1ed9t c\u00e1ch<strong> th\u00f4ng minh.<\/strong> B\u1eb1ng c\u00e1ch t\u00f4n tr\u1ecdng c\u01a1 th\u1ec3 m\u00ecnh, h\u00e3y trang b\u1ecb \u0111\u00fang lo\u1ea1i gi\u00e0y. C\u00f9ng v\u1edbi \u0111\u00f3 \u00e1p d\u1ee5ng nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh k\u1ef9 thu\u1eadt th\u00f4ng minh v\u00e0o l\u1ed1i ch\u01a1i. Gi\u1eef th\u0103ng b\u1eb1ng t\u1ed1t, \u01b0u ti\u00ean an to\u00e0n s\u1ebd b\u1ea1n s\u1ebd gi\u1ea3m thi\u1ec3u t\u1ed1i \u0111a nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng. H\u00e3y ch\u01a1i \u0111\u1ec3 vui, ch\u01a1i \u0111\u1ec3 kh\u1ecfe, v\u00e0 quan tr\u1ecdng nh\u1ea5t l\u00e0 ch\u01a1i \u0111\u1ec3 ng\u00e0y mai c\u00f2n c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c ra s\u00e2n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nh\u1eefng \u0110i\u1ec1u Ch\u1ec9nh K\u1ef9 Thu\u1eadt v\u00e0 L\u01b0u \u00dd V\u00e0ng \u0110\u1ec3 Ch\u01a1i l\u00e2u d\u00e0i Pickleball \u0111ang b\u00f9ng n\u1ed5 v\u00e0 kh\u00f4ng c\u00f3 g\u00ec ng\u1ea1c nhi\u00ean khi c\u1ed9ng \u0111\u1ed3ng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1c l\u01b0\u1ee3ng tham gia \u0111\u00f4ng \u0111\u1ea3o v\u00e0 nhi\u1ec7t t\u00ecnh nh\u1ea5t. M\u00f4n th\u1ec3 thao n\u00e0y l\u00e0 m\u1ed9t &#8220;m\u00f3n qu\u00e0&#8221; th\u1ef1c s\u1ef1, n\u00f3 mang<\/p>\n","protected":false},"author":4,"featured_media":8329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,1],"tags":[51,29],"class_list":["post-8322","post","type-post","status-publish","format-standard","has-post-thumbnail","category-suc-khoe-the-chat","category-uncategorized","tag-picks","tag-top-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ch\u01a1i Pickleball an to\u00e0n cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i - MyPickle<\/title>\n<meta name=\"description\" content=\"Pickleball \u0111ang b\u00f9ng n\u1ed5 v\u00e0 kh\u00f4ng c\u00f3 g\u00ec ng\u1ea1c nhi\u00ean khi c\u1ed9ng \u0111\u1ed3ng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i (seniors) l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1c l\u01b0\u1ee3ng tham gia \u0111\u00f4ng \u0111\u1ea3o v\u00e0 nhi\u1ec7t t\u00ecnh nh\u1ea5t. M\u00f4n th\u1ec3 thao n\u00e0y l\u00e0 m\u1ed9t &quot;m\u00f3n qu\u00e0&quot; th\u1ef1c s\u1ef1: n\u00f3 mang l\u1ea1i ni\u1ec1m vui, s\u1ef1 k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i, c\u1ea3i thi\u1ec7n ph\u1ea3n x\u1ea1 v\u00e0 th\u0103ng b\u1eb1ng, m\u00e0 l\u1ea1i \u00edt g\u00e2y \u00e1p l\u1ef1c l\u00ean c\u00e1c kh\u1edbp g\u1ed1i v\u00e0 h\u00f4ng h\u01a1n so v\u1edbi tennis.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mypickle.vn\/?p=8322\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ch\u01a1i Pickleball an to\u00e0n cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i - MyPickle\" \/>\n<meta property=\"og:description\" content=\"Pickleball \u0111ang b\u00f9ng n\u1ed5 v\u00e0 kh\u00f4ng c\u00f3 g\u00ec ng\u1ea1c nhi\u00ean khi c\u1ed9ng \u0111\u1ed3ng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i (seniors) l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1c l\u01b0\u1ee3ng tham gia \u0111\u00f4ng \u0111\u1ea3o v\u00e0 nhi\u1ec7t t\u00ecnh nh\u1ea5t. M\u00f4n th\u1ec3 thao n\u00e0y l\u00e0 m\u1ed9t &quot;m\u00f3n qu\u00e0&quot; th\u1ef1c s\u1ef1: n\u00f3 mang l\u1ea1i ni\u1ec1m vui, s\u1ef1 k\u1ebft n\u1ed1i x\u00e3 h\u1ed9i, c\u1ea3i thi\u1ec7n ph\u1ea3n x\u1ea1 v\u00e0 th\u0103ng b\u1eb1ng, m\u00e0 l\u1ea1i \u00edt g\u00e2y \u00e1p l\u1ef1c l\u00ean c\u00e1c kh\u1edbp g\u1ed1i v\u00e0 h\u00f4ng h\u01a1n so v\u1edbi tennis.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mypickle.vn\/?p=8322\" \/>\n<meta property=\"og:site_name\" content=\"MyPickle\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-08T10:31:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-10T07:29:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-89.png\" \/>\n\t<meta property=\"og:image:width\" content=\"761\" \/>\n\t<meta property=\"og:image:height\" content=\"460\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dz\u1ebdng\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dz\u1ebdng\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mypickle.vn\/?p=8322\",\"url\":\"https:\/\/mypickle.vn\/?p=8322\",\"name\":\"Ch\u01a1i Pickleball an to\u00e0n cho ng\u01b0\u1eddi l\u1edbn tu\u1ed5i - MyPickle\",\"isPartOf\":{\"@id\":\"https:\/\/mypickle.vn\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mypickle.vn\/?p=8322#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mypickle.vn\/?p=8322#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-89.png\",\"datePublished\":\"2025-11-08T10:31:30+00:00\",\"dateModified\":\"2025-11-10T07:29:09+00:00\",\"author\":{\"@id\":\"https:\/\/mypickle.vn\/#\/schema\/person\/78894365a617d8ef93754c0caa9dbbaa\"},\"description\":\"Pickleball \u0111ang b\u00f9ng n\u1ed5 v\u00e0 kh\u00f4ng c\u00f3 g\u00ec ng\u1ea1c nhi\u00ean khi c\u1ed9ng \u0111\u1ed3ng ng\u01b0\u1eddi l\u1edbn tu\u1ed5i (seniors) l\u00e0 m\u1ed9t trong nh\u1eefng l\u1ef1c l\u01b0\u1ee3ng tham gia \u0111\u00f4ng \u0111\u1ea3o v\u00e0 nhi\u1ec7t t\u00ecnh nh\u1ea5t. 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