SIGN IN YOUR ACCOUNT TO HAVE ACCESS TO DIFFERENT FEATURES

FORGOT YOUR PASSWORD?

FORGOT YOUR DETAILS?

AAH, WAIT, I REMEMBER NOW!
Contact Us: NSGA@NSGA.com
  • HOME
  • NSGA OFFICIAL STORE
  • PARTNERS
  • VOLUNTEER
  • DONATE TODAY
  • DESTINATIONS

National Senior Games Association

National Senior Games Association

The NSGA is a non-profit organization dedicated to motivating active adults to lead a healthy lifestyle through the senior games movement.

T (727) 475-1187
Email: NSGA@NSGA.com

National Senior Games Association
PO BOX 5630, Clearwater, FL 33758 USA

  • ABOUT
    • How to Get Involved
    • NSGA Showcase Video
    • History of the NSGA
    • Board of Directors
    • Team
    • Sports Chairs
    • National Games Awards
    • 30th Anniversary
    • FAQs
    • Contact Us
    • Career Opportunities
  • STATE GAMES
    • State Games Information
    • State Regions
    • Team Partner Finder
    • NSGA Award Winners
  • NATIONAL GAMES
    • How To Qualify
    • National Games Information
    • NSG Cup presented by Kohler Walk-In Bath
    • 2023 NSG Pittsburgh
    • Athlete Check-In
    • Registration
    • Hotels & Lodging
    • Rules & Minimum Performance Standards
    • Competition Schedules
    • Results & Records
    • Special Events
    • Team Partner Finder
    • Tourist Information
    • Transportation & Parking
    • Venue Information
    • Volunteer for the Games
    • Limited Events Verification Form
    • National Senior Games Partners
  • SPORTS
    • INDIVIDUAL SPORTS
      • Archery
      • Badminton
      • Bowling
      • Cornhole
      • Cycling
      • Golf
      • Pickleball
      • Powerwalk
      • Race Walk
      • Racquetball
      • Road Race
      • Shuffleboard
      • Swimming
      • Table Tennis
      • Tennis
      • Track & Field
      • Triathlon
    • NON-AMBULATORY SPORTS
      • Non-Ambulatory Bowling
      • Non-Ambulatory Cornhole
      • Non-Ambulatory Shuffleboard
    • TEAM SPORTS
      • Basketball
      • Soccer
      • Softball
      • Volleyball
  • HEALTH & WELL-BEING
    • Get In Shape With Ageility
    • Zibrio Health and Well-Being
    • Senior Athlete Fitness Exam (SAFE)
    • Heartline Study
    • Falls Prevention Resources
    • NSGA Steps Challenge
    • Exercise & Well-Being Resources
    • Humana Healthy Living and Prevention Resources
    • Fitness Videos
    • ACE Training Tips
    • NSGA Ambassador Program Activities
    • National Senior Games Partners
  • MEDIA
    • Photo Galleries
      • 2022 Photo Gallery
      • 2019 Photo Gallery
    • Games Videos
      • 2022 NSG Video Recap
      • 2019 NSG Video Recaps
    • #StayFitSeniors Athlete Videos
    • Senior Games Blogs & Podcasts
    • Games Daily News Archives
      • 2022 Games Daily News
      • 2019 Games Daily News
      • 2017 Games Daily News
    • Archived Press Releases
    • Newsletter
    • Press Room
    • Athlete of the Month
    • Personal Best Features
REGISTER
NOW!
 January 27, 2023

Pickleball Sport Specific Training

Pickleball Sport Specific Training

by NSGA Admin / Monday, 15 March 2021 / Published in Get In Shape With Ageility

As I mentioned in my pervious article, pickleball has similar movements to tennis, ping-pong and badminton. However, due to the size of the court, the movements are smaller than tennis and there are no overhead serves. Movements within pickleball are short, quick and multi-directional. These movements require precision and seamless hand eye coordination, not to mention communication with your partner. Practicing sport-specific movements and training is beneficial to prevent injury and have better form with each movement. Below is a full body workout plan that’s should be performed three times a week tailored for the pickleball player.

Exercises:

Mobility start up: 1 set of 10 each side

  • Hamstring scoops
  • Lunge with rotation
  • Shoulder half windmills
  • Open/close the gait

Lower body pickleball exercises: 3 sets of 10

  • Lateral 3 Way Lunges
  • Goblet Squats into calf raise
  • Curtsy Lunges

Upper body pickleball exercises: 3 sets of 10

  • Bent over row combo with 3 way Fly’s
  • Shoulder internal rotation/external rotation
  • Push Ups

Core: 3 sets of 10 each side

  • Wood Chop
  • Opposite elbow to opposite knee
  • Dead bug

Full Body/Cardio: 2 sets 30 seconds

  • High Knee
  • Ski jump
  • Squat jumps

Cool Down 1 set 20 sec hold each:

  • Hamstring stretch hold
  • Quad stretch
  • Cross body Arm Pulls
  • Shoulder rolls

 

Workout Program:

Mobility Start Up 1 set of 10 each side
Cardio: High Knee

Lower Body

Cardio 30 sec

Each exercise : 3 sets 10 reps

Cardio: Ski Jumps

Upper Body

Cardio 30 sec

Each exercise : 3 sets 10 reps

Cardio: Squat Jumps

Core

Cardio 30 sec

Each exercise : 3 sets 10 reps

Cardio: High knee, Ski Jumps, Squat jumps Cardio exercises 2 sets 30 sec each

 

Cool Down 1 set 20 sec hold each

 

 

The work out plan above calls for three sets of ten for each exercise. If you are a beginner, please start with one set and gradually increase sets to two and then three when the routine gets easier. If you can perform three sets and would like to increase intensity, you can add additional weight or a weight vest. If some of these exercises seem to be difficult or painful, please stop and call your local Ageility gym and be assessed by one of our health professionals. Please visit our Ageility Fitness YouTube channel to view our Pickleball Sports Specific Training video.

 

By Jessica Lime

References:

1CPRD 50 Pickleball. (n.d.). Retrieved from

 

  • Tweet

About NSGA Admin

What you can read next

Move Well with Functional Fitness
Five Ways Exercise Can Reduce Loneliness and Improve Health in Older Adults
Let’s Play Pickleball!

Recent Posts

  • Making Space for Sports

    Larry DeLucas, 72 Birmingham, Alabama There are...
  • Pickleball + Airstream = A Lovely Way to Play January 2023 Athlete of the Month

    Gene Berg, 70 Margaret Berg, 61 Litchfield, New...
  • The Long Run November 2022

    ASSOCIATION NEWS NSGA Announces 2023 Games Them...
  • Gary Patton Refines and Finds Success December 2022 Athlete of the Month

    Gary Patton, 77 Rock Rapids, Iowa Gary Patton n...

Archives

Categories

FOOTER MENU

  • About
  • State Games
  • National Games
  • Sports
  • News and Events
  • Partners
  • Donate Today
  • Press Room
  • Memorial Fund
  • Coordinators Homepage
  • QG Coordinators
  • How to Use the NSGA Website

NSGA E-Newsletter and General Interest E-Mail Sign Up

GET IN TOUCH

T (727) 475 1187
Email: NSGA@NSGA.com

National Senior Games Association
PO Box 5630, Clearwater, FL, 33758 USA

  • GET SOCIAL
National Senior Games Association

Non Discrimination Statement |Copyright Notice | Privacy Policy | Terms of Use | Linking Policy | Help/Contact
© 2022 National Senior Games Association. All rights reserved. Designed by JayBirds Co Inc.
A 501 (c) 3 Charitable Organization | EIN: 43-1488742
A COPY OF THE OFFICIAL REGISTRATION AND FINANCIAL INFORMATION MAY BE OBTAINED FROM THE DIVISION OF CONSUMER SERVICES BY CALLING TOLL-FREE WITHIN THE STATE. REGISTRATION DOES NOT IMPLY ENDORSEMENT, APPROVAL, OR RECOMMENDATION BY THE STATE. THE TOLL-FREE NUMBER FOR CONTACTING THE DIVISION IS 1-800-435-7352 AND REGISTRATION AND FINANCIAL INFORMATION MAY ALSO BE OBTAINED BY VISITING THE DIVISION’S WEBSITE AT https://www.freshfromflorida.com/Divisions-Offices/Consumer-Services
National Senior Games Association`s Florida Charity Registration Number, CH62417

TOP
NSGA Uses Cookies
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
2023 National Senior Games - July 7-18, 2023 160 Days 18 Hours 18 Minutes 48 Seconds