Court Movement - Power Circuit (C) - Level 2

Key Points

• Drill Objective:
  Focus on power and lateral movement with lateral bounds.
• Setup:
  Start in a wide stance, leaning forward in a ready position, alternating sides with extra steps compared to Level 1.
• Execution:
  Begin slow, starting and landing low, maintaining a low posture throughout
  Swing arms slightly for balance and momentum while catching the load during each bound.
  Progress to more dynamic movements, pushing further and faster while maintaining control.
• Key Techniques:
  Stay low, keep toes straight, and focus on controlled, powerful lateral pushes.
  
• Conclusion:
  Effective drill for improving lateral court movement and building dynamic power.
  
• Drill Objective:
  Single leg L-jump focusing on control, balance, and body alignment.
• Setup:
  Perform a forward jump, land, push off laterally, land, and return to the starting point, forming an "L" shape.
• Execution:
  Start slow to focus on controlled landings, body posture, and knee alignment.
• Progression:
  Increase range and speed once the movement is controlled and consistent.
• Conclusion:
  A challenging drill for improving single-leg strength, balance, and dynamic movement.
• Drill Obiective:
  Focus on single-leg deceleration and acceleration to improve stopping and pushing back dynamically
• Setup:
  Push forward off one leg, land on the opposite leg, load the quad and knee stabilizers, and push back dynamically.
• Execution:
  Maintain balance, stay low on the landing, distribute the load evenly, and push back with control and power.
• Key Techniques:
  Keep the chest up, challenge the range with wider steps, and avoid letting the stepping leg touch the ground during the pushback.
• Conclusion:
  Builds efficiency in stopping, stabilizing, and pushing back, crucial for lateral and recovery movements in pickleball.