PICKLEBALL INSTRUCTION WITH PPR
Sport-Specific
Training
BY SARAH ASBOURY WITH DEAN HOLLINGWORTH
port-specific training is common
practice today in almost all
sports. When playing pickleball,
the ability to rotate utilizing the body’s
kinetic chain is key to reaching a
higher level of play.
The kinetic chain can be described as
your body acting as a system of chain
links where the energy from one link
is transferred to the next. The chain
starts from the ground. The power
generated from your legs transfers
energy to the trunk, shoulders, arms
and hands.
The serve, for example, starts with
energy from the lower body, back to
front, allowing the hips to open toward
the target, hinging from the shoulder
through the hands into the paddle.
There are many things we can do
to train off the court to develop our
kinetic chain. Not just doing core work
but also legs and shoulders.
Neutral or open-stance medicine ball
throws are a great way to develop
rotational power. When throwing the
“medball,” it’s important to remember
the energy created to throw the ball
comes from the ground up. When
the feet push into the ground, the
energy is transferred through the legs
to the core and finally to the upper
body to throw the ball. Remember
to accelerate through your throws
and don’t use a ball that’s too heavy.
Frequently, a ball that’s too heavy will
cause imperfections in the throw and
slow it down too much.
Squats with a diagonal chop are a
great way of training the legs, core,
upper body and rotation (see image A).
Essentially you’re teaching the body
how to sequence the lower and upper
body together. Starting with the pulley
at a low position, squat down while
keeping the chest up and clasp your
hands around the handle. As you start
the upward movement of the squat,
tighten your core and bring your arms
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with you, extended out in front. As you
get to the top of the squat, rotate (foot
and hips) and extend arms upward.
In order to have a good transfer
of energy from the lower to upper
body, you need a strong core. A weak
core will cause “energy leaks” and
reduce the amount of energy being
produced. Two great core exercises
are the Pallof press and Swiss ball
rollouts. The Pallof press is great
for activating the core and building
stability. With either a pulley or elastic
tubing, stand away from the machine
with feet shoulder width apart. Start
with the handle in the middle of your
chest and push away straight out and
return. The rollouts (see image B) are
a challenging core exercise that can be
performed at any fitness level. Kneel
on the ground and plank on the ball.
Roll the ball out as far as you can while
maintaining perfect posture.
Since pickleball involves a significant
amount of rotation, this exercise is
very important. Two things will happen
if the body does not have sufficient
rotation in the T-spine. First, you’ll
not be able generate your optimal
amount of energy production. Second,
and simply said, injury is a greater
possibility. The open book (see
image C) is perfect for addressing
these issues. Lying on your side
with the top leg bent at 90 degrees
over the bottom leg and the top arm
extended straight out over the bottom
arm, rotate slowly while breathing
out and open the top arm behind you
like opening a book then return to the
starting position. •
A
B
Sarah Ansboury is PPR’s education
consultant and lead clinician, and
she is a Head pro player.
Dean Hollingworth, MTPS, CSCS,
is PPR’s strength and conditioning
specialist.
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