{"id":8331,"date":"2025-11-08T10:47:04","date_gmt":"2025-11-08T10:47:04","guid":{"rendered":"https:\/\/mypickle.vn\/?p=8331"},"modified":"2025-11-10T07:29:26","modified_gmt":"2025-11-10T07:29:26","slug":"ky-thuat-nga-an-toan-tren-san-cung","status":"publish","type":"post","link":"https:\/\/mypickle.vn\/?p=8331","title":{"rendered":"K\u1ef9 thu\u1eadt ng\u00e3 an to\u00e0n tr\u00ean s\u00e2n c\u1ee9ng"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\"><strong>B\u00e0i H\u1ecdc Nh\u1ecf Gi\u00fap B\u1ea1n Tr\u00e1nh Ch\u1ea5n Th\u01b0\u01a1ng L\u1edbn<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Trong Pickleball, ch\u00fang ta d\u00e0nh h\u00e0ng gi\u1edd \u0111\u1ec3 luy\u1ec7n t\u1eadp c\u00fa dink, m\u00e0i gi\u0169a c\u00fa drop v\u00e0 t\u0103ng l\u1ef1c cho c\u00fa smash. Nh\u01b0ng c\u00f3 m\u1ed9t k\u1ef9 n\u0103ng, c\u00f3 l\u1ebd l\u00e0 k\u1ef9 n\u0103ng quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 nghi\u1ec7p ch\u01a1i b\u00f3ng c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c b\u1ec1n l\u00e2u, l\u1ea1i h\u1ea7u nh\u01b0 kh\u00f4ng bao gi\u1edd \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn: <strong>k\u1ef9 thu\u1eadt ng\u00e3.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00e2n Pickleball l\u00e0 m\u1ed9t b\u1ec1 m\u1eb7t c\u1ee9ng v\u00e0 kh\u00f4ng khoan nh\u01b0\u1ee3ng. M\u1ed9t c\u00fa ng\u00e3 sai t\u01b0 th\u1ebf c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng \u2013 g\u00e3y c\u1ed5 tay, tr\u1eadt kh\u1edbp vai, ch\u1ea5n \u0111\u1ed9ng \u2013 v\u00e0 khi\u1ebfn b\u1ea1n ph\u1ea3i r\u1eddi xa s\u00e2n \u0111\u1ea5u h\u00e0ng th\u00e1ng tr\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi ng\u01b0\u1eddi ch\u01a1i l\u1edbn tu\u1ed5i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1ea5n \u0111\u1ec1 l\u00e0, khi m\u1ea5t th\u0103ng b\u1eb1ng, b\u1ea3n n\u0103ng c\u1ee7a ch\u00fang ta th\u01b0\u1eddng l\u00e0 <strong>sai l\u1ea7m l\u1edbn nh\u1ea5t.<\/strong> B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch sai l\u1ea7m \u0111\u00f3 v\u00e0 cung c\u1ea5p m\u1ed9t &#8220;b\u00e0i h\u1ecdc nh\u1ecf&#8221; v\u1ec1 c\u00e1c k\u1ef9 thu\u1eadt ng\u00e3 an to\u00e0n, \u0111\u01b0\u1ee3c m\u01b0\u1ee3n t\u1eeb v\u00f5 thu\u1eadt, \u0111\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c nh\u1eefng &#8220;ch\u1ea5n th\u01b0\u01a1ng l\u1edbn&#8221;.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. C\u00e1i B\u1eaby &#8220;FOOSH&#8221;: Ph\u1ea3n X\u1ea1 &#8220;Ch\u1ed1ng Tay&#8221; Ch\u1ebft Ng\u01b0\u1eddi<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Khi b\u1ecb ng\u00e3 (\u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u00e3 ng\u1eeda khi l\u00f9i c\u1ee9u lob ho\u1eb7c ng\u00e3 t\u1edbi khi r\u01b0\u1edbn c\u1ee9u b\u00f3ng th\u1ea5p), ph\u1ea3n x\u1ea1 t\u1ef1 nhi\u00ean c\u1ee7a 99% m\u1ecdi ng\u01b0\u1eddi l\u00e0 <strong>du\u1ed7i th\u1eb3ng c\u00e1nh tay ra \u0111\u1ec3 ch\u1ed1ng xu\u1ed1ng \u0111\u1ea5t.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong y h\u1ecdc, \u0111\u00e2y l\u00e0 nguy\u00ean nh\u00e2n g\u00e2y ra ch\u1ea5n th\u01b0\u01a1ng <strong>FOOSH (Fall On OutStretched Hand \u2013 Ng\u00e3 Ch\u1ed1ng L\u00ean B\u00e0n Tay Du\u1ed7i Th\u1eb3ng)<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T\u1ea1i sao nguy hi\u1ec3m?<\/strong> To\u00e0n b\u1ed9 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 v\u00e0 l\u1ef1c t\u00e1c \u0111\u1ed9ng c\u1ee7a c\u00fa ng\u00e3 b\u1ecb d\u1ed3n v\u00e0o m\u1ed9t \u0111i\u1ec3m duy nh\u1ea5t: <strong>c\u1ed5 tay<\/strong> m\u1ecfng manh c\u1ee7a b\u1ea1n. L\u1ef1c n\u00e0y sau \u0111\u00f3 truy\u1ec1n l\u00ean, g\u00e2y g\u00e3y x\u01b0\u01a1ng khu\u1ef7u tay, tr\u1eadt kh\u1edbp vai ho\u1eb7c g\u00e3y x\u01b0\u01a1ng \u0111\u00f2n.<\/li>\n\n\n\n<li><strong>H\u1eadu qu\u1ea3:<\/strong> G\u00e3y c\u1ed5 tay l\u00e0 m\u1ed9t trong nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng ph\u1ed5 bi\u1ebfn nh\u1ea5t v\u00e0 g\u00e2y phi\u1ec1n to\u00e1i nh\u1ea5t trong Pickleball.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">=&gt; <strong>Quy T\u1eafc V\u00e0ng #1:<\/strong> M\u1ee5c ti\u00eau c\u1ee7a vi\u1ec7c ng\u00e3 an to\u00e0n l\u00e0 <strong>KH\u00d4NG BAO GI\u1edc<\/strong> ti\u1ebfp \u0111\u1ea5t b\u1eb1ng m\u1ed9t c\u00e1nh tay du\u1ed7i th\u1eb3ng.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"683\" height=\"325\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-90.png\" alt=\"\" class=\"wp-image-8332\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-90.png 683w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-90-300x143.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-90-150x71.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-90-450x214.png 450w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. &#8220;3T V\u00e0ng&#8221; \u2013 K\u1ef9 Thu\u1eadt Ng\u00e3 An To\u00e0n C\u1ee7a V\u00f5 S\u0129<\/strong>. <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ng\u00e3 m\u00e0 kh\u00f4ng b\u1ecb ch\u1ea5n th\u01b0\u01a1ng? B\u00ed quy\u1ebft n\u1eb1m \u1edf vi\u1ec7c <strong>ph\u00e2n t\u00e1n l\u1ef1c t\u00e1c \u0111\u1ed9ng<\/strong> ra m\u1ed9t di\u1ec7n t\u00edch l\u1edbn h\u01a1n. V\u00e0 b\u1ea3o v\u1ec7 nh\u1eefng b\u1ed9 ph\u1eadn quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 ch\u01a1i ti\u1ebfp. H\u00e3y h\u1ecdc thu\u1ed9c &#8220;3T&#8221; sau \u0111\u00e2y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>T1: TUCK (Thu Ng\u01b0\u1eddi \/ C\u1eb1m Ch\u1ea1m Ng\u1ef1c)<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"557\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-93-1024x557.png\" alt=\"\" class=\"wp-image-8336\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-93-1024x557.png 1024w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-93-300x163.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-93-768x418.png 768w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-93-150x82.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-93-450x245.png 450w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-93-1200x653.png 1200w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-93.png 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>H\u00e0nh \u0111\u1ed9ng:<\/strong> Ngay khi b\u1ea1n bi\u1ebft m\u00ecnh s\u1eafp ng\u00e3 (\u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u00e3 ng\u1eeda). H\u00e0nh \u0111\u1ed9ng <strong>quan tr\u1ecdng nh\u1ea5t<\/strong> l\u00e0 <strong>C\u00daI C\u1eb0M CH\u1ea0M V\u00c0O NG\u1ef0C.<\/strong><\/li>\n\n\n\n<li><strong>T\u1ea1i sao?<\/strong> \u0110\u1ed9ng t\u00e1c n\u00e0y b\u1ea3o v\u1ec7 ph\u1ea7n qu\u00fd gi\u00e1 nh\u1ea5t c\u1ee7a b\u1ea1n: <strong>\u0111\u1ea7u<\/strong>. N\u00f3 ng\u0103n g\u00e1y c\u1ee7a b\u1ea1n \u0111\u1eadp th\u1eb3ng xu\u1ed1ng m\u1eb7t s\u00e2n c\u1ee9ng. Tr\u00e1nh \u0111\u01b0\u1ee3c ch\u1ea5n \u0111\u1ed9ng n\u00e3o ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng c\u1ed5 nghi\u00eam tr\u1ecdng.<\/li>\n\n\n\n<li><strong>Ghi nh\u1edb:<\/strong> C\u1eb1m ch\u1ea1m ng\u1ef1c! C\u1eb1m ch\u1ea1m ng\u1ef1c! C\u1eb1m ch\u1ea1m ng\u1ef1c!<\/li>\n\n\n\n<li><strong>T2: TURN (Xoay Ng\u01b0\u1eddi \/ Ti\u1ebfp \u0110\u1ea5t B\u1eb1ng &#8220;Th\u1ecbt&#8221;)<\/strong><\/li>\n<\/ul>\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>H\u00e0nh \u0111\u1ed9ng:<\/strong> C\u1ed1 g\u1eafng <strong>xoay nh\u1eb9 c\u01a1 th\u1ec3<\/strong> \u0111\u1ec3 ti\u1ebfp \u0111\u1ea5t b\u1eb1ng <strong>ph\u1ea7n m\u1ec1m v\u00e0 l\u1edbn nh\u1ea5t<\/strong> c\u1ee7a c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li><strong>T\u1ea1i sao?<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e3 ng\u1eeda:<\/strong> \u0110\u1eebng ti\u1ebfp \u0111\u1ea5t b\u1eb1ng x\u01b0\u01a1ng s\u1ed1ng. H\u00e3y h\u01a1i xoay ng\u01b0\u1eddi \u0111\u1ec3 ti\u1ebfp \u0111\u1ea5t b\u1eb1ng <strong>c\u01a1 m\u00f4ng (buttocks)<\/strong> v\u00e0 <strong>ph\u1ea7n h\u00f4ng (side of the thigh).<\/strong><\/li>\n\n\n\n<li><strong>Ng\u00e3 t\u1edbi:<\/strong> \u0110\u1eebng ti\u1ebfp \u0111\u1ea5t b\u1eb1ng \u0111\u1ea7u g\u1ed1i ho\u1eb7c m\u1eb7t. H\u00e3y g\u1eadp khu\u1ef7u tay v\u00e0 c\u1ed1 g\u1eafng ti\u1ebfp \u0111\u1ea5t b\u1eb1ng c\u1eb3ng tay v\u00e0 ng\u1ef1c, ho\u1eb7c l\u00fd t\u01b0\u1edfng nh\u1ea5t l\u00e0 xoay ng\u01b0\u1eddi \u0111\u1ec3 &#8220;l\u0103n&#8221; qua vai (xem T4).<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Ghi nh\u1edb:<\/strong> \u01afu ti\u00ean ti\u1ebfp \u0111\u1ea5t b\u1eb1ng &#8220;th\u1ecbt&#8221;, kh\u00f4ng ph\u1ea3i b\u1eb1ng &#8220;x\u01b0\u01a1ng&#8221;.<\/li>\n\n\n\n<li><strong>T3: T\u00c1N L\u1ef0C (&#8220;T\u00e1t&#8221; \u0110\u1ea5t \/ Slap the Mat)<\/strong><\/li>\n<\/ul>\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>H\u00e0nh \u0111\u1ed9ng:<\/strong> Khi b\u1ea1n ng\u00e3 xu\u1ed1ng (\u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u00e3 ng\u1eeda ho\u1eb7c ng\u00e3 nghi\u00eang). H\u00e3y s\u1eed d\u1ee5ng <strong>c\u00e1nh tay r\u1ea3nh<\/strong> (tay kh\u00f4ng b\u1ecb k\u1eb9t d\u01b0\u1edbi ng\u01b0\u1eddi) <strong>&#8220;t\u00e1t&#8221; m\u1ea1nh l\u00f2ng b\u00e0n tay xu\u1ed1ng m\u1eb7t \u0111\u1ea5t<\/strong> ngay tr\u01b0\u1edbc khi th\u00e2n ng\u01b0\u1eddi ch\u1ea1m \u0111\u1ea5t.<\/li>\n\n\n\n<li><strong>T\u1ea1i sao?<\/strong> \u0110\u00e2y l\u00e0 k\u1ef9 thu\u1eadt m\u01b0\u1ee3n t\u1eeb Judo\/Nhu thu\u1eadt. C\u00fa &#8220;t\u00e1t&#8221; n\u00e0y <strong>KH\u00d4NG<\/strong> ph\u1ea3i \u0111\u1ec3 ch\u1ed1ng l\u1ea1i c\u00fa ng\u00e3. N\u00f3 c\u00f3 t\u00e1c d\u1ee5ng nh\u01b0 m\u1ed9t b\u1ed9 gi\u1ea3m x\u00f3c, <strong>ph\u00e2n t\u00e1n (dissipate)<\/strong> m\u1ed9t ph\u1ea7n l\u1edbn l\u1ef1c t\u00e1c \u0111\u1ed9ng ra kh\u1ecfi c\u01a1 th\u1ec3. V\u00e0  b\u1ea3o v\u1ec7 n\u1ed9i t\u1ea1ng, l\u1ed3ng ng\u1ef1c kh\u1ecfi c\u00fa s\u1ed1c \u0111\u1ed9t ng\u1ed9t.<\/li>\n\n\n\n<li><strong>T4 (N\u00e2ng Cao): ROLL (L\u0103n Theo \u0110\u00e0)<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"540\" src=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-91-1024x540.png\" alt=\"\" class=\"wp-image-8334\" srcset=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-91-1024x540.png 1024w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-91-300x158.png 300w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-91-768x405.png 768w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-91-150x79.png 150w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-91-450x237.png 450w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-91-1200x632.png 1200w, https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-91.png 1482w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>H\u00e0nh \u0111\u1ed9ng:<\/strong> N\u1ebfu b\u1ea1n c\u00f3 \u0111\u1ed9ng l\u01b0\u1ee3ng (\u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u00e3 t\u1edbi ho\u1eb7c ng\u00e3 ch\u00e9o), \u0111\u1eebng c\u1ed1 g\u1eafng d\u1eebng l\u1ea1i \u0111\u1ed9t ng\u1ed9t. H\u00e3y ti\u1ebfp t\u1ee5c chuy\u1ec3n \u0111\u1ed9ng \u0111\u00f3 th\u00e0nh m\u1ed9t <strong>c\u00fa l\u0103n.<\/strong><\/li>\n\n\n\n<li><strong>K\u1ef9 thu\u1eadt:<\/strong> C\u00fai c\u1eb1m (T1), g\u1eadp khu\u1ef7u tay (kh\u00f4ng du\u1ed7i th\u1eb3ng), v\u00e0 \u0111\u1ec3 c\u01a1 th\u1ec3 <strong>l\u0103n ch\u00e9o qua vai<\/strong> (gi\u1ed1ng nh\u01b0 m\u1ed9t c\u00fa l\u1ed9n vai trong Judo).<\/li>\n\n\n\n<li><strong>T\u1ea1i sao?<\/strong> Vi\u1ec7c &#8220;l\u0103n&#8221; s\u1ebd bi\u1ebfn l\u1ef1c t\u00e1c \u0111\u1ed9ng <strong>va \u0111\u1eadp (impact)<\/strong> th\u00e0nh \u0111\u1ed9ng n\u0103ng <strong>xoay (rotational energy)<\/strong>. Gi\u00fap b\u1ea1n ti\u00eau t\u00e1n l\u1ef1c m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 nh\u1eb9 nh\u00e0ng h\u01a1n r\u1ea5t nhi\u1ec1u.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. C\u00e1ch Luy\u1ec7n T\u1eadp \u2013 X\u00e2y D\u1ef1ng Ph\u1ea3n X\u1ea1 M\u1edbi<\/strong>.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea1n kh\u00f4ng th\u1ec3 h\u1ecdc k\u1ef9 thu\u1eadt n\u00e0y ch\u1ec9 b\u1eb1ng c\u00e1ch \u0111\u1ecdc. B\u1ea1n ph\u1ea3i luy\u1ec7n t\u1eadp \u0111\u1ec3 n\u00f3 tr\u1edf th\u00e0nh ph\u1ea3n x\u1ea1. <strong>L\u01b0u \u00fd: Lu\u00f4n b\u1eaft \u0111\u1ea7u tr\u00ean b\u1ec1 m\u1eb7t m\u1ec1m (th\u1ea3m t\u1eadp yoga, th\u1ea3m c\u1ecf, \u0111\u1ec7m).<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u00e0i T\u1eadp 1: C\u00fai \u0110\u1ea7u &amp; L\u0103n L\u01b0ng (T\u1eadp T1: C\u1eb1m Ch\u1ea1m Ng\u1ef1c)<\/strong>.\n<ul class=\"wp-block-list\">\n<li>Ng\u1ed3i tr\u00ean th\u1ea3m, \u00f4m g\u1ed1i, <strong>c\u00fai c\u1eb1m ch\u1ea1m s\u00e1t ng\u1ef1c.<\/strong><\/li>\n\n\n\n<li>Nh\u1eb9 nh\u00e0ng ng\u1ea3 ng\u01b0\u1eddi ra sau, l\u0103n tr\u00ean ph\u1ea7n l\u01b0ng cong c\u1ee7a b\u1ea1n (nh\u1edd \u0111\u00e3 c\u00fai c\u1eb1m) v\u00e0 sau \u0111\u00f3 l\u0103n tr\u1edf l\u1ea1i t\u01b0 th\u1ebf ng\u1ed3i.<\/li>\n\n\n\n<li><strong>M\u1ee5c ti\u00eau:<\/strong> R\u00e8n luy\u1ec7n ph\u1ea3n x\u1ea1 &#8220;c\u1eb1m ch\u1ea1m ng\u1ef1c&#8221; m\u1ed9t c\u00e1ch tuy\u1ec7t \u0111\u1ed1i khi ng\u00e3 ng\u1eeda.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>B\u00e0i T\u1eadp 2: Ng\u00e3 Ng\u1ed3i &amp; T\u00e1t \u0110\u1ea5t (T\u1eadp T2 &amp; T3)<\/strong>\n<ul class=\"wp-block-list\">\n<li>\u0110\u1ee9ng \u1edf t\u01b0 th\u1ebf squat (ng\u1ed3i x\u1ed5m) th\u1ea5p nh\u1ea5t c\u00f3 th\u1ec3 tr\u00ean th\u1ea3m.<\/li>\n\n\n\n<li>Th\u1ea3 l\u1ecfng v\u00e0 \u0111\u1ec3 c\u01a1 th\u1ec3 <strong>ng\u00e3 nghi\u00eang sang m\u1ed9t b\u00ean<\/strong> (l\u00ean m\u00f4ng\/\u0111\u00f9i).<\/li>\n\n\n\n<li>\u0110\u1ed3ng th\u1eddi khi ng\u00e3, d\u00f9ng c\u00e1nh tay r\u1ea3nh <strong>&#8220;t\u00e1t&#8221; m\u1ea1nh xu\u1ed1ng th\u1ea3m.<\/strong><\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i \u1edf c\u1ea3 hai b\u00ean.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>B\u00e0i T\u1eadp 3 (N\u00e2ng Cao): L\u0103n Vai Ra Sau (T\u1eadp T1 &amp; T4)<\/strong>.\n<ul class=\"wp-block-list\">\n<li>T\u1eeb t\u01b0 th\u1ebf squat, ng\u00e3 l\u00f9i ra sau, <strong>c\u00fai c\u1eb1m s\u00e1t ng\u1ef1c<\/strong>, v\u00e0 ch\u1ee7 \u0111\u1ed9ng <strong>xoay ng\u01b0\u1eddi l\u0103n qua m\u1ed9t b\u00ean vai<\/strong> (kh\u00f4ng l\u0103n th\u1eb3ng qua c\u1ed9t s\u1ed1ng c\u1ed5).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. \u00c1p D\u1ee5ng Tr\u00ean S\u00e2n Pickleball<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Khi C\u1ee9u Lob (Ng\u00e3 L\u00f9i):<\/strong> Sai l\u1ea7m l\u1edbn nh\u1ea5t l\u00e0 ch\u1ea1y gi\u1eadt l\u00f9i (backpedaling). Nh\u01b0ng n\u1ebfu b\u1ea1n l\u1ee1 m\u1ea5t th\u0103ng b\u1eb1ng: <strong>TUY\u1ec6T \u0110\u1ed0I KH\u00d4NG<\/strong> gi\u01a1 tay ra sau ch\u1ed1ng. Thay v\u00e0o \u0111\u00f3: <strong>C\u00daI C\u1eb0M (T1) -> XOAY H\u00d4NG (T2)<\/strong> \u0111\u1ec3 ng\u00e3 ng\u1ed3i xu\u1ed1ng ph\u1ea7n m\u00f4ng v\u00e0 <strong>T\u00c1T \u0110\u1ea4T (T3).<\/strong><\/li>\n\n\n\n<li><strong>Khi R\u01b0\u1edbn C\u1ee9u Dink (Ng\u00e3 T\u1edbi):<\/strong> B\u1ea3n n\u0103ng s\u1ebd l\u00e0 du\u1ed7i th\u1eb3ng tay (FOOSH). H\u00e3y <strong>CHI\u1ebeN \u0110\u1ea4U V\u1edaI B\u1ea2N N\u0102NG!<\/strong> Thay v\u00e0o \u0111\u00f3: <strong>C\u00daI C\u1eb0M (T1) -> G\u1eacP KHU\u1ef6U TAY<\/strong> (nh\u01b0 khi h\u00edt \u0111\u1ea5t) \u0111\u1ec3 ti\u1ebfp \u0111\u1ea5t b\u1eb1ng c\u1eb3ng tay\/ng\u1ef1c, ho\u1eb7c <strong>XOAY VAI (T4)<\/strong> \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00fa l\u0103n an to\u00e0n.<\/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\">Ng\u00e3 l\u00e0 m\u1ed9t ph\u1ea7n r\u1ee7i ro c\u1ee7a m\u1ecdi m\u00f4n th\u1ec3 thao. Trong Pickleball, vi\u1ec7c ph\u00f2ng ng\u1eeba (mang gi\u00e0y t\u1ed1t, t\u1eadp th\u0103ng b\u1eb1ng, kh\u00f4ng ch\u1ea1y gi\u1eadt l\u00f9i) l\u00e0 \u01b0u ti\u00ean s\u1ed1 m\u1ed9t. Nh\u01b0ng vi\u1ec7c <strong>h\u1ecdc c\u00e1ch ng\u00e3 an to\u00e0n<\/strong> ch\u00ednh l\u00e0 &#8220;b\u1ea3o hi\u1ec3m&#8221; quan tr\u1ecdng nh\u1ea5t c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u1ec7c luy\u1ec7n t\u1eadp &#8220;3T&#8221; ban \u0111\u1ea7u c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y ng\u1edb ng\u1ea9n nh\u01b0ng s\u1ebd h\u00ecnh th\u00e0nh ph\u1ea3n x\u1ea1 c\u1ee7a b\u1ea1n. Thay th\u1ebf m\u1ed9t b\u1ea3n n\u0103ng nguy hi\u1ec3m (ch\u1ed1ng tay) b\u1eb1ng m\u1ed9t k\u1ef9 n\u0103ng c\u1ee9u m\u1ea1ng. H\u1ecdc c\u00e1ch ng\u00e3 kh\u00f4ng ph\u1ea3i l\u00e0 h\u1ecdc c\u00e1ch th\u1ea5t b\u1ea1i. \u0110\u00f3 l\u00e0 h\u1ecdc c\u00e1ch \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ee9ng d\u1eady, ph\u1ee7i b\u1ee5i, v\u00e0 <strong>ti\u1ebfp t\u1ee5c ra s\u00e2n ch\u01a1i v\u00e0o ng\u00e0y mai.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>B\u00e0i H\u1ecdc Nh\u1ecf Gi\u00fap B\u1ea1n Tr\u00e1nh Ch\u1ea5n Th\u01b0\u01a1ng L\u1edbn Trong Pickleball, ch\u00fang ta d\u00e0nh h\u00e0ng gi\u1edd \u0111\u1ec3 luy\u1ec7n t\u1eadp c\u00fa dink, m\u00e0i gi\u0169a c\u00fa drop v\u00e0 t\u0103ng l\u1ef1c cho c\u00fa smash. Nh\u01b0ng c\u00f3 m\u1ed9t k\u1ef9 n\u0103ng, c\u00f3 l\u1ebd l\u00e0 k\u1ef9 n\u0103ng quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ef1 nghi\u1ec7p ch\u01a1i b\u00f3ng c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c b\u1ec1n<\/p>\n","protected":false},"author":4,"featured_media":8324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,1],"tags":[51,29],"class_list":["post-8331","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>K\u1ef9 thu\u1eadt ng\u00e3 an to\u00e0n tr\u00ean s\u00e2n c\u1ee9ng - MyPickle<\/title>\n<meta name=\"description\" content=\"S\u00e2n Pickleball l\u00e0 m\u1ed9t b\u1ec1 m\u1eb7t c\u1ee9ng v\u00e0 kh\u00f4ng khoan nh\u01b0\u1ee3ng. M\u1ed9t c\u00fa ng\u00e3 sai t\u01b0 th\u1ebf c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng \u2013 g\u00e3y c\u1ed5 tay, tr\u1eadt kh\u1edbp vai, ch\u1ea5n \u0111\u1ed9ng \u2013 v\u00e0 khi\u1ebfn b\u1ea1n ph\u1ea3i r\u1eddi xa s\u00e2n \u0111\u1ea5u h\u00e0ng th\u00e1ng tr\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi ng\u01b0\u1eddi ch\u01a1i l\u1edbn tu\u1ed5i.V\u1ea5n \u0111\u1ec1 l\u00e0, khi m\u1ea5t th\u0103ng b\u1eb1ng, b\u1ea3n n\u0103ng c\u1ee7a ch\u00fang ta th\u01b0\u1eddng l\u00e0 sai l\u1ea7m l\u1edbn nh\u1ea5t. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch sai l\u1ea7m \u0111\u00f3 v\u00e0 cung c\u1ea5p m\u1ed9t &quot;b\u00e0i h\u1ecdc nh\u1ecf&quot; v\u1ec1 c\u00e1c k\u1ef9 thu\u1eadt ng\u00e3 an to\u00e0n, \u0111\u01b0\u1ee3c m\u01b0\u1ee3n t\u1eeb v\u00f5 thu\u1eadt, \u0111\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c nh\u1eefng &quot;ch\u1ea5n th\u01b0\u01a1ng l\u1edbn&quot;.\" \/>\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=8331\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"K\u1ef9 thu\u1eadt ng\u00e3 an to\u00e0n tr\u00ean s\u00e2n c\u1ee9ng - MyPickle\" \/>\n<meta property=\"og:description\" content=\"S\u00e2n Pickleball l\u00e0 m\u1ed9t b\u1ec1 m\u1eb7t c\u1ee9ng v\u00e0 kh\u00f4ng khoan nh\u01b0\u1ee3ng. M\u1ed9t c\u00fa ng\u00e3 sai t\u01b0 th\u1ebf c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng ch\u1ea5n th\u01b0\u01a1ng nghi\u00eam tr\u1ecdng \u2013 g\u00e3y c\u1ed5 tay, tr\u1eadt kh\u1edbp vai, ch\u1ea5n \u0111\u1ed9ng \u2013 v\u00e0 khi\u1ebfn b\u1ea1n ph\u1ea3i r\u1eddi xa s\u00e2n \u0111\u1ea5u h\u00e0ng th\u00e1ng tr\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 v\u1edbi ng\u01b0\u1eddi ch\u01a1i l\u1edbn tu\u1ed5i.V\u1ea5n \u0111\u1ec1 l\u00e0, khi m\u1ea5t th\u0103ng b\u1eb1ng, b\u1ea3n n\u0103ng c\u1ee7a ch\u00fang ta th\u01b0\u1eddng l\u00e0 sai l\u1ea7m l\u1edbn nh\u1ea5t. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch sai l\u1ea7m \u0111\u00f3 v\u00e0 cung c\u1ea5p m\u1ed9t &quot;b\u00e0i h\u1ecdc nh\u1ecf&quot; v\u1ec1 c\u00e1c k\u1ef9 thu\u1eadt ng\u00e3 an to\u00e0n, \u0111\u01b0\u1ee3c m\u01b0\u1ee3n t\u1eeb v\u00f5 thu\u1eadt, \u0111\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh \u0111\u01b0\u1ee3c nh\u1eefng &quot;ch\u1ea5n th\u01b0\u01a1ng l\u1edbn&quot;.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mypickle.vn\/?p=8331\" \/>\n<meta property=\"og:site_name\" content=\"MyPickle\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-08T10:47:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-10T07:29:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-84.png\" \/>\n\t<meta property=\"og:image:width\" content=\"761\" \/>\n\t<meta property=\"og:image:height\" content=\"306\" \/>\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=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mypickle.vn\/?p=8331\",\"url\":\"https:\/\/mypickle.vn\/?p=8331\",\"name\":\"K\u1ef9 thu\u1eadt ng\u00e3 an to\u00e0n tr\u00ean s\u00e2n c\u1ee9ng - MyPickle\",\"isPartOf\":{\"@id\":\"https:\/\/mypickle.vn\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mypickle.vn\/?p=8331#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mypickle.vn\/?p=8331#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mypickle.vn\/wp-content\/uploads\/2025\/11\/image-84.png\",\"datePublished\":\"2025-11-08T10:47:04+00:00\",\"dateModified\":\"2025-11-10T07:29:26+00:00\",\"author\":{\"@id\":\"https:\/\/mypickle.vn\/#\/schema\/person\/78894365a617d8ef93754c0caa9dbbaa\"},\"description\":\"S\u00e2n Pickleball l\u00e0 m\u1ed9t b\u1ec1 m\u1eb7t c\u1ee9ng v\u00e0 kh\u00f4ng khoan nh\u01b0\u1ee3ng. 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