Strength Program Level 3 Part 2

Key Points

• Setup:
  Prepare for quick, side-to-side bounding movements.
  Maintain good upper body posture and brace the core.
• Focus:
  Strengthening through the lateral plane, targeting glutes, adductors, and core stability.
• Setup:
  Use a kettlebell, dumbbell, or barbell.
  Hold the weight close to the body, just below the chin, to maintain good posture.
• Execution:
  Step laterally to one side, keeping the inside leg straight. Lower into a deep lunge while keeping feet parallel and torso braced. Return to the starting position.
  Complete 8 repetitions per side.
• Progression:
  Adjust weights as needed, starting light to ensure proper form, and gradually increasing load over sessions.
• Purpose:
  Prepares the body for the dynamic lateral bound (B2), engaging key stabilizing muscles.
• Execution:
  Jump laterally from side to side as dynamically and explosively as possible.
  Swing arms for added momentum and acceleration.
  Land low and stable, absorbing the impact with proper technique.
  Keep the upper body tight and forward-facing.
• Repetitions:
  Perform 5 bounds per side, with each side-to-side movement counting as 2.
• Purpose:
  Develop explosive lateral movement, improve court positioning, and strengthen stabilizing muscles for pickleball performance.
• Obiective:
  Strengthen the hamstrings, glutes, lower back, and improve single-leg stability.
  Equipment Options:
  Kettlebell, dumbbell, or barbell.
• Setup & Execution:
  Hold the weight in the opposite hand of the working leg.
  Slightly bend the knee of the loaded leg; maintain this bend throughout.
  Keep the back straight and the core braced.
  Lower the weight straight down in line with the working leg, not crossing over or veering outward.
  Extend the opposite leg straight behind, keeping toes pointing forward and locked.
  Return to the upright position slowly and in control.
  Breathing: Inhale on the way down and exhale on the way up.
  Repetitions: Aim for 8 reps per leg, maintaining proper form.
• Tips:
  Ensure knee alignment over the middle of the foot.
  Avoid letting the unloaded leg touch the ground during reps to maximize engagement.
  Start with lighter loads (4-6 intensity) and gradually increase to 6-8 as form improves.