Detailed instructional outline by @PickleballPhil
1. What are we doing
Setting aside ANOTHER 19 minutes to complete ANOTHER awesome challenge! We do this in order to grow together as a community and build habits that are going to keep us moving forward towards our ultimate goals! Today Kyle Yates is going to take us through a brutal quad and calf workout, with a forearm trunk workout. As I’m writing this I am honestly nervous about this one because the competitive side of me wants to come out and do the same weight Kyle did…yeah…if I do that I won’t be able to walk so, less weight for me.
2. Why it works
Remember your brain is hardwired to function within routine and habits. Try to do your drills at the same time in your routine! How are you guys doing regarding finding a place to insert doing these drills on a consistent basis? Are you finding it easier or harder? I feel like a redundant individual, but so much of pickleball is the same types of hits, the same repetitions that are going to help us improve. Keep it up with the squats and leg strengthening in order to improve our ability in order to improve our agility and strength on the courts.
3. How it relates to pickleball
I’m not known for my soft touch and eye hand coordination I spent my years honing in on footwork and strategy. It’s all about finding the weakness in Soccer and making sure that I am patient enough to do that. When it comes to quickness I can tell you that it makes it so points that would normally be done, aren’t because of the increase in speed. Keep working on these drills and your speed and strength will improve, thus keeping the points alive.
4. Outline & Demonstration
Activities:
- (1 min) Wall sit - with weight
- (1 min) Jump Rope
- (30 sec) Traveling Lunge - with weight
- (30 sec) Squats - with weight
- (30 sec) Loading Lunge - with weight (alternate legs)
- (30 sec) Scissor Switch Jumps
- (1 min) Tall Plank with Push-ups
Repeat 4x
Activity Modifications:
(Special thanks to @betterpickleball for providing these alternate exercises for those in need - see her post for a video illustrating a Lunge, Squat, Loading modifications)
(1 min) Wall sit ➞ Modify the position by sitting at less than a 90 degree angle
(1 min) Jump Rope ➞ Jumping Jacks, Step Out Jacks, Fast Feet, High Knees
(30 sec) Traveling Lunge ➞ Step ups- Video Time Stamp 00:00
(30 sec) Squat ➞ Glute Bridge - Video Time Stamp 1:01:00
(30 sec) Loading➞ Rotate slightly and load the leg with a slight bend - Video Time Stamp 2:00:00
(30 sec) Scissor Jumps ➞ Step instead of jump
(1 min) Tall Plank with Push ups ➞ Elbow or knee plank
5. Go & Do - Return & Report
Review how this fits in your day, ALWAYS! Sometimes it takes multiple times of your routine to find out what you are willing to do consistently. Now, reply to this post and put your proof you completed the challenge! This is a GREAT video challenge for all of us to do that will help us improve our lives and ultimately work together towards a greater goal!
My daughter said, “If it is hard for you then you know you should be doing it.” When did my kids get old enough to use my own words against me? Thank you for the workout.
I did 5 real ones. The other times were modified or planks. Give me leg work any day.
. For now I’ll stick to planks.
. I played pickleball for 9 hours in the hot sun yesterday (yes 9!) and man alive was I feeling it today. Despite the wicked sunburn threatening to rob me of all the skin on my arms, I decided to play pickleball again this morning. Guys, I might have a problem… I think I have an addiction 
. After dying from this morning’s pickleball session, I came home and did this workout… and man oh man it did not go so well. I was cringing watching 
You’re talking to a workout junkie here who can normally do a full plank! Yikes. What a day today’s workout was…
