Strength Program Level 3 Part 3

Key Points

• Objective:
  Improve acceleration, dynamic strength, and quick first steps on the pickleball court. Complements the single-leg deadlift by dynamically utilizing the posterior chain.
• Setup & Execution:
  Stand on one leg and hop forward.
  Focus on landing on the front part of your foot (not the heel).
  Push aggressively through the ground on each hop as if trying to squash something.
  Perform 5 hops per leg and then walk back. Do 3 sets.
• Form Tips:
  Be dynamic and energetic, using explosive power for each hop.
  Maintain momentum but stop at 5 hops to mimic real court scenarios.
  Engage breathing aggressively to enhance movement intensity.
• Progression:
  Start with a slower pace for form, then increase speed and explosiveness.
  Use your body weight; no additional load is necessary.
• Benefits for Pickleball Players:
  Enhances court acceleration and builds comfort in slowing down dynamically. Prepares the body for rapid, controlled movements during gameplay.
• Setup & Form:
  Use a gym bench and barbell. Ensure arms are at a 90-degree bend when gripping the bar. Push shoulder blades firmly into the bench for stability.
  Bar path: Lower bar to just above the nipple line, stopping before touching the chest.
  Head neutral throughout.
• Techniaue:
  Controlled tempo: 2 seconds down, 2 seconds up.
  Breathing: Inhale on the way down, exhale as you push up.
  Maintain slow and steady movements to recruit maximum muscle fibers.
• Repetitions & Load:
  Perform 8 repetitions per set.
  Start with a load that feels between a 4-6 intensity for the first few weeks and progressively increase to 6-8 intensity.
• Safety Tips:
  Ideally, use a spotter for safety.
  Use lighter weights initially to focus on proper form and technique.
• Setup & Form:
  Use a medicine ball with a load appropriate for your strength and comfort level.
• Technique:
  Step forward with intent and press (throw) the ball aggressively forward using even weight on both arms.
  Focus on maintaining symmetry to train both arms equally.
  Avoid leaning or wobbling during the movement.
• Repetitions & Intensity:
  Perform 5 repetitions with maximum explosiveness and control.
  Ensure an explosive mindset to maximize dynamic power and efficiency.
• Benefits:
  This exercise trains you to transfer momentum from the ground through the legs and builds strong, fast engagement of the arms and shoulders on the pickleball court.