< Evidence-Based Practice >

Muscles Groups

• Hip Muscles: The hips are pivotal for movement and power generation. Strengthening the glutes and hip flexors can improve your agility. Bridges, hip thrusts, and side leg raises can help build these areas.
• Leg Muscles: Strengthening your quadriceps, hamstrings, and calves will improve your ability to move quickly and maintain balance. Exercises like squats, lunges, and calf raises are very beneficial.
• Core Muscles: A strong core is crucial for stability and power. Work on your abs, obliques, and lower back muscles through exercises such as planks, Russian twists, and back extensions.
• Shoulder Muscles: Pickleball requires a lot of shoulder movement, especially for serving and overhead shots. Strengthen your deltoids, rotator cuffs, and scapular stabilizers with exercises like shoulder presses, lateral raises, and external rotations.
• Arm Muscles: Strong arms contribute to more powerful and controlled strokes. Focus on your biceps, triceps, and forearm muscles. Exercises like bicep curls, triceps dips, and wrist curls are effective.

 Skills

• Agility and Quick Reflexes: The ability to move quickly and change direction swiftly is essential due to the fast pace of the game and the smaller court size.
• Hand-Eye Coordination: Effective hand-eye coordination is necessary for striking the ball accurately and reacting to shots from opponents.
• Endurance and Stamina: Although pickleball points are typically short, games can last a while, requiring good cardiovascular endurance and the ability to sustain energy levels.
• Balance and Stability: Maintaining balance while moving and hitting is vital, as it affects the power and accuracy of shots.

< Exercises & Trainings >

Strengthening Program

Legs

• Squat + Calf Raises
• Front Lunges
• Monster Walk
• TRX Tube Reactive Side Jum

Core

• Front Plank Kettlebell Shift
• Side Plank Kettlebell Hold
• Front Plank Kettlebell Slide
• Side Plank with Clamshell
• Kettlebell Around the World
• Kettlebell Suitcase Carry
• TRX Woodchopper

Agility & Skill Training

• Seated Vertical Jump
• TRX Tube Reactive Side Jump
• Hexagon Jump
• BlazePod Training
  • • • BlazePod Edgren Side-Step Test [ESST]
      • Hand-Eye Coordination Training
      • Hand-Racket Coordination Training