7-Step Prep for Pickleball (workshop)

Horizontal Loading

The goal is to prepare a client to practice pickleball, making sure all structures involved in the activity are warmed up and ready for the demands to come.

Foam roll 5 minutes
time 30 sec
Set Time
1 30 sec h:m:s

Focus on lats, thoracic spine, gluts, HS, and calves.

ULT
Reverse Lunge with 1-Arm Stick Drive
reps 6 each
Hold 3 sec
Activation for the Hips and Core
Set Reps Hold
1 6 each 3 sec h:m:s

ISO lunge for 3sec.

ULT
Prone Quad Front-to-Back Sway
reps 8 each
Tempo controlled
Set Reps Tempo
1 8 each Controlled
UMT
Prone T-Spine Rotation
reps 6 each
Tempo controlled
Set Reps Tempo
1 6 each Controlled
UMT
Prisoner Runner’s Medial Hinge
reps 6 each
Tempo controlled
Set Reps Tempo
1 6 each Controlled
ULT
Horizontal Adduction Ward Quick Release
reps 8 each
Hold 3 sec
Set Reps Hold
1 8 each 3 sec h:m:s

Quick release after the 3sec.

UMT
Eye Tracking Lateral Lunge
reps 8 each
Tempo controlled
Set Reps Tempo
1 8 each Controlled