Warm Up Program: Part 4

Key Points

• Form and Focus:
• Purpose:
• Engage and activate key muscle groups to support movements on the pickleball court, ensuring stability, balance, and injury prevention.
• Key Exercises:
• Lateral Bounds: Jump laterally from one leg to the other, focusing on knee bend, core bracing, and glute activation. Perform 5 reps per side.
• Lunge with Rapid Arm Swings: Hold a lunge position with 90-degree knee bends, brace the core, and rapidly move arms for 10 seconds per side to activate glutes, knees, and trunk muscles.
• Squat with Ankle Band: Squat with an ankle band just above the knees, push outward to activate glutes, and rise onto toes while maintaining tension. Perform 15 reps.
• Shoulder Activation with Band: Use resistance bands for "angel swings," pulling shoulder blades back and down while swinging arms up and down. Perform 10 reps.
• Maintain proper alignment: knees pointing forward, chest upright, and core braced.
• Engage muscles fully by focusing on control and tension during each movement.
• Adjust intensity with or without resistance bands as needed.
• Tips for Success:
• Gradually increase range and tempo as coordination improves.
• Emphasize stability and balance in all exercises to replicate on-court demands.
• Pair exercises with resistance bands for added intensity and effectiveness.
• Purpose:
• Finalize warm-up by simulating on-court movements to prepare for match intensity from the first hit.
• Drills:
• Side-to-Side Bounces: Perform rapid lateral movements for 10 seconds, staying low with toes forward to mimic court positioning.
• Shadowing: Visualize a high-intensity opponent (e.g., Ben Johns) and simulate 10 fast-paced shots, incorporating court coverage and focus.
• Intensity:
• Complete 2 sets of each drill, increasing intensity on the second set to over-prepare for match conditions.
• Benefits:
• Improves reaction time and movement efficiency.
• Enhances coordination and readiness.
• Builds focus and match-specific preparation.