7 Day Get Back on the Court Pickleball Fitness Challenge

Here's how the challenge works:

  • Each workout will be 30 minutes total.
  • As long as your physician is ok with you playing pickleball, you needn't worry about your current level of fitness. I'll provide modifications to the routines.

Get Ready For The Challenge

Prep Day 1

Watch this video to learn how the challenge is structure and what to expect.

Prep Day 2

You don't need any special equipment, but if you're looking for ways to enhance your workout try these common household items. 

Prep Day 3

Here are step by step directions to help you set up an interval timer. Start by downloading the FREE version of Gymboss to your phone. Apple Link or Android Link

Prep Day 4-DAILY WARM-UP

Each workout starts with a warm-up. Here are some suggestions.

Workouts

Day 1

1 Min Double Split Step

1 Min Wrists

  • Wrist Twist -20 seconds
  • Wrist Curl -20 seconds
  • Reverse Wrist Curl -20 seconds

1 Min Dead Lifts

1 Min Torso Rotation

1 Min Rotational Wall Touch

1 Min Rest

Repeat 3x

 

Day 2

1 Min Dink Side to Side

1 Min­­ Upper Body

    • Forward raise 30 Sec
    • Lateral raise 30 Sec

1 Min Squats

1 Min Core

    • Dead Bug-30 Sec
    • Planks-30 Sec

1 Min Lateral Foot Touch Out Back to a Curtsy

1 Min Rest

Repeat 3x

 

Day 3

Today is an Active Recovery Day. Make sure to warm-up. Take a walk, go for a bike ride, or use the daily dynamic warm-up to heat up the body prior to stretching.

Neck Stretch

Diagonal Neck Stretch

Wrist

    • Rotate
    • Fist Down
    • Open Hand Up

Rotational Chest Stretch

Superman Arm Circle

Hip Flexor Stretch

Inner Thigh

90/90 with a Reach

Figure 4 Hip Stretch

Calf Stretch

Day 4

1 Min Figure 8

1 Min­­ Bent Over Row

1 Min Kettle Bell Swing

1 Min Hollow Holds

1 Min Single Leg Circles

1 Min Rest

Repeat 3x

 

Day 5

1 Min V with Split Step

1 Min­­ Upper Body

    • Skull Crusher-30 sec
    • Modified Skull Crusher-30 sec

1 Min Calf Raises

    • Toes straight
    • Toes out
    • Toes in

1 Min Superman

1 Min Windmill

1 Min Rest

Repeat 3x

 

Day 6

Today is an Active Recovery Day. Make sure to warm-up. Take a walk, go for a bike ride, or use the daily dynamic warm-up to heat up the body prior to stretching.

Neck Stretch

Diagonal Neck Stretch

Wrist

    • Rotate
    • Fist Down
    • Open Hand Up

Rotational Chest Stretch

Superman Arm Circle

Hip Flexor Stretch

Inner Thigh

90/90 with a Reach

Figure 4 Hip Stretch

Calf Stretch

 

Day 7

1 Min Square with Split Steps

1 Min­­ Upper Body

    • Shoulder Press-30 sec
    • Y Press-30 sec

1 Min Reverse Lunge

1 Min Chops

1 Min Cross Body Punches

1 Min Rest

Repeat 3x

 

Daily Cool-Down Stretch

After your workout, use static stretching to encourage muscle recovery. Spend at least 5 minutes stretching. Here are some suggestions.

Pickleball Tips

Good dink shots require a player to bend from their knees and hips. Take out your phone and shoot a video. Do you dink using your legs or are you bending from the waist? If you need help check out this post.

One of the consequences of not watching the ball all the way to the paddle is an off-center shot. Are you watching the ball or is your focus elsewhere? This is one of my favorite drills to focus my eyes on the ball.

An efficient split-step is necessary for changing directions on the pickleball court. It's one of the reasons we've used a split-step in several of the challenge footwork drills. If your not sure when to split step or you could use a little extra practice, this video will help, The Elusive Pickleball Split Step-What, When and Why

Nothing in pickleball is quite as confusing as the kitchen. What can or can't you do? Even if you're an experienced player here's your chance to educate a newbie. Pickleball Myths

Are You Ready to Learn More?

Join me for a free webinar.

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