Below are a list of drills to:
- Get your body warmed up and ready to play
- Improve your agility, strength, and conditioning
- Improve your mobility and flexibility
Why should you warm up your body before playing?
Check out the YouTube videos from the Pickleball Doctor in each section hear from a person with a doctorate from Duke University in Physical Therapy.
First, Some Important Notes
* Always consult your doctor before starting a new exercise routine, especially if it is a big change from your normal routine.
* Start slow! Being healthy is a marathon, not a sprint!
* Take your time to learn and get comfortable with the movements, build good habits, and slowly increase the intensity.
Warmup Drills
• Jog down and back 2 court widths, 3x
• Jog down forward and backpedal back, 2x
• Hamstring butt kicks, 1x down and back
• High knees, 1x down and back
• Side step shuffle, 2x down and back
• Grapevine shuffle, 2x down and back
• Slow long side steps (monster walks), 1x down and back
• Heel walking to toe walking (walking on just heel, and just toes/ball of foot), 1x down and back
• Hamstring forward kicks, 1x down and back
• Knee pull to dancer pose (pull foot behind you), 1x down and back
• High knee leap/skip
• Lunge with trunk rotations, 1x
• Jog down and back, 2x
• Double leg jump with squat landing, 1x down and jog back
• 1/3 speed change run - slow-fast-slow, 1x down and back
• 1/3 speed change run - fast-slow-fast, 1x down and back
• Forward arm circles - small to big to small
• Backward arm circles - small to big to small
• Wrist rolls - both ways (elbows at sides)
• Wrist rolls - hands clasped - both ways
• YTWs
• Burpees, 2 sets of 10
Agility Drills
Level 1 drills
• Side to side jumps, 2x15
• Single leg hops, 10-15 on each leg
• Easy H (forward and back along center line, side to side in kitchen and base line), 3-5x
Level 2 drills
• “The icky” (step both feet to one side, then both to other side), 2x to fatigue
• Side to side hops (coming to balance), 2x to fatigue
• Forward and backward hops, 2x to fatigue
• Run in place (quick, small steps, on balls of feet), 2x to fatigue
• Side to side shuffle, 2x to fatigue
• Dynamic squat to jump, 2x to fatigue
• Dynamic squat to 90° jump, 2x to fatigue
• Dynamic squat to lunge, 2x to fatigue
• T-drill (up center line, left and right on kitchen line, then back on center line), 2x to fatigue
• Single-leg burpee, 2x to fatigue, each side
Strength and Conditioning Drills
• Leg clam shell, 3x 20 - each side
• Bridge to one leg, 3x 15 - both sides
• Forearm plank, 5x to fatigue
• Spider plank, 3x to fatigue
• Plank push-up, 3x to fatigue
• Side-lying triceps, 3x to fatigue - each side
• Side plank, 5x to fatigue - each side
• Eagle plank, 3x to fatigue - each side
• Bird dog, 3x 15 - each side
• Single-leg deadlift, 3x to fatigue - each leg
• Slow squat, 3x 15
• Monster walks (resistance bands around ankles), 3x to fatigue
• Shoulder arm-down rotation out (resistance band), 3x to fatigue
• Shoulder arm-out rotate back (band), 3x to fatigue
• Arm horizontal abduction (band), 3x to fatigue
• Wall circle climbs (band), 3x to fatigue
• Single leg burpee, 3x to fatigue - each leg
Mobility and Flexibility
Check out this Pickleball Doctor video drills to increase mobility and flexibility.
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