Strength Program Level 1 Part 1

Key Points

• Purpose:
  Strengthens the posterior chain (glutes, hamstrings, and lower back) and improves hip stability and core engagement.
  Setup and Positioning:
  Start lying on your back with feet flat on the ground, lift hips off the ground by squeezing glutes, and engage hamstrings. Rest on the back of our heels with toes pulled toward your head.
  Execution:
  Take small steps outward, alternating feet, while maintaining the hip raise. Go as far as possible while keeping hips lifted and controlled. Walk feet back inward with small, controlled steps.
  Key Tips:
  Alternate which foot starts the movement each time, maintain a braced core, and keep hips elevated. Ad ust the range based on individual strength and flexibility.
  Repetitions:
  Perform 8 rounds (outward and inward counts as 1 round), alternating lead foot 4 times each.
  Benefits:
  Builds hamstring strength, enhances core stability and hip control, and adapts to individual ability by varying range of motion.
• Purpose:
  Develops strength, balance, and mobility in lunge positions, which are frequently used on the pickleball court.
• Setup:
  Maintain good posture with chest up, core braced, and back straight. Avoid rounding the back or leaning forwart
• Execution:
  Step forward into a lunge, ensuring full foot contact with the ground (avoid being on the toes).
  Ensure the knee aligns with the middle of the foot and does not drop inward.
  • Return to the starting position.
  Step at a 45-degree angle, repeat the lunge, and return to the starting position.
  Alternate between forward and angled lunges, completing 4 reps on one leg before switching to the other.
• Key Checkpoints:
  Foot placement: Full contact, pointing straight ahead.
  Knee alignment: Tracks with the middle of the foot.
  Hips: Stay neutral, avoiding any tilting.
  Chest: Kept high with balanced load across the front and back legs.
  Head: Neutral, looking straight ahead.
  Repetitions: 4 forward-and-angled lunge pairs per leg.
• Benefit:
  Builds stability, strength, and mobility for stepping into deep lunge positions during pickleball play while reinforcing good posture and movement habits.