Strength Program Level 1 Part 2

Key Points

• Purpose:
  Strengthens the posterior chain (hamstrings, glutes, and lower back), improves balance, stability, and hip hinge mechanics essential for pickleball movements like deceleration and reaching low balls.
• Setup:
  Stand on one leg with the foot fully in contact with the ground and toes pointing forward. Slightly bend the standing knee and keep it fixed throughout the movement.
• Execution:
  Hinge forward at the hips while keeping the back straight and chest up.
  Lower the upper body to just past mid-shin height.
  Keep the non-standing leg straight and point its toes toward the ground.
  Return to the starting position without letting the non-standing foot touch the ground.
• Key Checkpoints:
  Flat back: Avoid rounding: maintain a tabletop position.
  Neutral hips: Prevent the non-standing hip from hiking up: ensure both hips are level.
  Toes alignment: Non-standing foot toes should point straight down, avoiding outward rotation.
  Core engagement: Stay braced to maintain stability and balance.
  Repetitions: Perform 8 reps per leg before switching sides.
• Progression:
  Start with slow, controlled movements, touching the moving leg to the ground between reps if needed. Gradually progress to keeping the moving leg off the ground throughout the exercise.
• Purpose:
  Develops lower body strength and stability, specifically targeting positions needed for effective play near the kitchen line in pickleball. Strengthens quads, glutes, and hamstrings while reinforcing proper squat mechanics.
• Setup:
  Feet positioned slightly wider than hip-width, toes pointing straight ahead.
  Hands together in a prayer position in front of the chest.
  Chest kept up high, back straight, and core engaged.
• Execution:
  Lower into a squat while ensuring the knees track in line with the middle of the feet (avoid knees dropping inward or outward).
  Aim to bring elbows close to the mid-thigh. Hold the squat position for 5 seconds.
  Rise slowly and return to the starting position. Repeat for 5 reps.
• Key Checkpoints:
  Maintain a neutral spine and avoid rounding the back.
  Keep the chest upright and elbows aligned with thighs.
  Focus on controlled, smooth movements.
• Progression:
  Increase repetitions or extend the hold time as strength improves.
• Benefits:
  Enhances power, balance, and readiness for dynamic movements on the court. Builds strength for explosive steps and sustained low positions during play.
• Purpose:
  Strengthens the calf muscles (soleus and gastrocnemius), improving balance, acceleration, and explosive movements required for pickleball.
• Setup:
  Use a bench, box, or step available at the facility or at home.
  Place one foot on the step, with the foot and knee pointing straight ahead.
  Back leg remains straight with the heel slightly kicked out.
  Maintain a neutral spine with a straight back and engage the core.
• Execution:
  Push through the toes of the front foot, lifting the entire body upward.
  Keep the movement vertical (straight up and down). Lower back down slowly and repeat.
  Repetitions: Perform 15 reps per leg. Switch sides after completing reps.
• Key Techniques:
  Ensure strong ground contact with the front foot.
  Keep the back leg locked with the knee fully extended.
  Maintain slow, controlled movements and rhythmic breathing throughout the exercise.
• Benefits:
  Builds robust calf strength to improve bouncing, quick movements, and stability on the court.
  Enhances explosiveness and reduces the risk of lower leg injuries.
  Reinforces balance and overall body control during pickleball gameplay.