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 Pat Smith is going to give us a challenging workout includes calf, lateral movement and single leg balance. He is new on the scene, but already making waves in the pickleball world! Both Pat and his partner Jay Devilliers have had some great wins this year and it will be fun to see them take on the top players moving forward.
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! Pat has simulated lateral movement skills that could have visualization techniques added at the end of the lateral movement. I also really like the balance and control on one leg. Because we lunge so much in pickleball it is important that we get strong balance on each leg.
3. How it relates to pickleball
Lateral movement is so important in pickleball and plays such a major role in both singles and doubles. I love the drill and will definitely focus on visualization at the turning point of each lateral movement. The jump roping is going to be super important in explosivenes.
4. Outline & Demonstration
Activities:
(100 double or 200 single) Jump rope-double or single unders
(20 second shuffle-20 second rest=6 rounds total) 20’ side shuffles
(touch each cup once-change arms=2 rounds one each leg) 4 Cone Balance Tap
Activity Modifications:
(Special thanks to @betterpickleball for providing these alternate exercises for those in need - see her post for a video illustrating a 4 cone balance tap modification)
Jump rope➞ Step Jacks, Fast Feet, High Knees
20’ side shuffles ➞ Move at a slower pace
4 Cone Balance Tap ➞ Kickstand stance-Toe is touching but little weight on the back foot. Wider is easier or narrow is harder
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!
I did 3 rounds of these 3 exercises to get my 19 minutes in. Even though I was already struggling, I did the last set of the 4 cone balance tap with socks. My legs are sore from yesterdays workout, so this really pushed me. You can see the sweat on my forehead and chest…LOL! Thanks for the great workout Pat!
Yes, both were a challenge for me, but in different ways. I actually liked being able to feel the ground wearing socks. I’ll continue to do this exercise.
I’m glad you love the balance challenge. It’s a great exercise to improve your strength and stability. In Pickleball as in tennis is it vital to be able to stay low, Be balanced and have your feet set in position prior to hitting every shot. .
So two things this workout taught me. 1.I need to get better at jump rope as I ended up with battle wounds. 2.the sweat doesn’t lie @Pat_Smith gave us a good one! Keep pushing through all we got this!
Thank you for the workout! The balance cones were deceivingly hard. I was surprised I could do a double under. I couldn’t do a bunch in a row but I could work some in.
Thank you, @Pat_Smith, for leading us through Day 15! You made the balance drill look easy, but it wasn’t! I made the back targets higher to help, but I still struggled. I’m going to keep working at it. Modified the jump rope to CJ’s @betterpickleball