Zane Navratil - @Znavratil
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 @Znavratil is giving us a great workout that is perfect for our own homes! We are going to be working on explosiveness and balance. If you have never watched Zane play you are missing out. Here is one of his games at the US Open where you can see how fast this guy is!
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! @Znavratil shares with us some drills that work on explosion and really focusing on strengthening our calf’s. It is impossible to have explosive movement without our calf’s being strong. When you practice over and over your explosiveness you will increase in your speed.
3. How it relates to pickleball
There are always those shots that we have to change direction quickly. Mainly we guess the wrong way and we have to quickly push ourselves in the opposite direction. These drills will help give us a good set of drills that we can utilize in our own homes and not have to go anywhere to achieve success! I hope that we have found that we don’t have to have a gym in order to work on our game. These are all drills that we can do in our own home.
4. Outline & Demonstration
- (2 min) Jump Rope
- (10 reps) Broad Jump
- (1 min) Step Ups-Alternate the starting foot
- (1 min total-30 seconds on each foot) One footed side jumps
- (20 reps) Movving skaters
- (2 min) Jump Rope ➞ Pick something you haven’t done previously jumping jacks, step jacks, fast feet or high knees
- (10 reps) Broad Jump ➞ Do them on a flat surface
- (1 min) Step Ups-Alternate the starting foot ➞ Use a sturdy chair as a step
- (1 min total-30 seconds on each foot) One footed side jumps ➞ On a flat surface make small jumps side to side with the foot barely leaving the ground
- (20 reps) Moving skaters➞ Decrease the width of the jump and pause between jumps
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!