Pickleball Sports Performance

I’ve seen way too many young athletes run themselves into the ground before they even turn 18

Too many tournaments
Too much pressure
Too much nonstop grinding

And eventually
their body hurts
their mind is exhausted
and they stop loving the game

This is a long-term game plan

Some months may be busier than others
Some months may require more recovery.
Some periods may even require complete breaks

And that’s okay

The goal is building something sustainable physically, mentally, and emotionally so you can continue thriving long term

Rotation training is more than just twisting side to side

Different stances and positions change:
• how we load
• how we stabilize
• how we transfer force
• and how the body has to produce rotation

That’s why I like using multiple rotational variations instead of only doing the same exercise every time

These are 3 simple band variations pickleball players can use to work on rotational strength and power

A lot of players struggle getting to short balls because they take too many small choppy steps

Instead of actually driving through the ground and covering space efficiently, they stay stuck underneath themselves the entire time

Watch how I fully extend through the back leg and hip to push and cover more ground with each step

More force into the ground = more efficient movement and fewer wasted steps

I’ve seen way too many young athletes run themselves into the ground before they even turn 18

Too many tournaments
Too much pressure
Too much nonstop grinding

And eventually their body hurts
their mind is exhausted
and they stop loving the game

This is a marathon, not a sprint

Take care of yourself physically, mentally, and emotionally so you can continue doing this long term

A lot of players struggle getting to short balls because they lack the ability to produce force and efficiently cover ground
These exercises can help improve:
- Explosiveness
- Forward projection
- Force production
- Covering space in less steps

The goal isn’t just working hard, but making sure that you are training with purpose

This is what a 5.0 pickleball player’s arm exercises looks like 💪

But there’s actually a lot more purpose behind this stuff than people realize

We’re not just training “arms.”
We’re building:
- Stronger forearms
- Healthier elbows
- More resilient wrists
- Better support for the demands of pickleball

There’s more to training your arms for pickleball than random curls and wrist extensions

It’s essential that you have a game plan for your goals. Without a plan, its just wishful thinking, and unfortunately, that isn’t going to help you actually achieve anything

Make are sitting down yourself, even with someone if you want, and start writing out the roadmap to achieving these goals that you have for yourself

Once you can see it out in front of you all of a sudden things can become a lot more manageable and can give you confidence that you can do it

Being able to post up on, load, and stabilize on one leg is essential for pickleball players not only for moving but for hitting good shots as well

Here are 3 staples in training that I do for players:
- Transverse Step Up
- Rotary Lunge
- Transverse Squat

These focus on being able to rotate and load into your legs and hips

Follow for more training content to help you get prepared for your sport