Court Movement - Power Circuit (C) - Level 1

Key Points

• Drill Objective:
  Develop explosive lateral movement, deceleration, and proper low-court positioning for pickleball.
• Execution:
  Start on one leg, bend the knee, and ensure the toe points straight ahead.
  Push off dynamically from the loaded leg, land on the opposite leg, and decelerate smoothly.
  Repeat the movement with controlled transitions between acceleration and deceleration.
• Key Techniques:
  Stay low throughout the drill, engaging the glutes and maintaining proper posture.
  Focus on smooth, powerful steps and landing with balance and control.
  Keep toes straight ahead and maintain a wide, stable base.
• Objective:
  IImprove lateral explosiveness, stability, and readiness for dynamic court movement.
• Coaching Reminder:
  Continuously think about staying low and replicating on- court movement dynamics.
• Drill Objective:
  Enhance strength, stability, and control through single-leg dynamic movements and deceleration.
• Execution:
  Hop forward on one leg, land low, ensuring the knee aligns with the middle of the foot.
  Maintain upper body posture, keeping the chest up and avoiding collapse.
  Add an exaggerated power swing (forehand/backhand) to engage the ankle, knee, and hip for stability and strength.
  Perform on both legs for balanced development.
• Key Techniques:
  Focus on proper knee tracking and alignment during landing.
  Stay low, with toes pointing straight ahead, and keep good contact with the ground.
  Control instability and practice consistency for gradual adaptation.
• Obiective:
  Build dynamic capacity, improve deceleration and landing mechanics, and develop joint stability to handle wear and tear during gameplay.
• Drill Objective:
  Enhance the strength of your ankles and legs as well as improve powerful jumping and landing motions as used in smashes and during movement around the court.
• Execution:
  Hop up using the front of both feet and keep your feet level in the air or point upward if you can.
  Land on the front of the foot - the heels should not touch the ground.
  Keep an upright body through the pogo jump motion.
• Objective:
  Great for building power when pushing up for a smash and moving around the court.