King of the Court Pickleball Training Program

Nebo Performance

Racket Sports

Coach

Donovan Marshall

This 16 week program is designed to help individuals that play pickleball, whether it is professionally or recreationally will help improve your athleticism on and off the court.

This program runs 3 days a week, but can be modified to 4 days if you need to move a plyometric session another day, since people are busy and don't have the luxury to spend all day in the weight room.

This is what to expect from the program: Strength and power increases through traditional strength movements and loaded jumps to be powerful. Plyometrics are included so that you can be quick and reactive and get to any ball, any where with no problem whatsoever.

If you want to elevate your game on and off the court then take advantage and get the program today!

$70

Get King of the Court Pickleball Training Program

Get Explosive and Reactive

By doing plyometrics twice a week in the program, train your tendons to become more springy by hitting deep, light, and medium tiered plyos that mimic movements on the pickleball court.

Strength and Power

By utilizing traditional strength movements and loaded jumps hit shots with more pace and put away points with no problem! Find it easier to move laterally on the court by developing lower body strength and decelerating quickly to get to the kitchen!

Features

Access to your coaches

Coaches who will hold you accountable, provide feedback, and modifications as needed.

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice, make execution easy, and provide instruction on certain movements.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Use the app to track and see your progress with ease!

Equipment

Required

Gym with Space up to 30 yards // Barbells, Dumbbells, Kettlebells, Cable Machines // Sleds

Recommended

TRX Bands

Sample Week

Week 1 of 16-week program

Sunday

Week 1 Day 1

Leaps (Light Tier)

1 x 10

Split Exchange Leaps (Light Tier)

1 x 10

Hops (Light Tier)

1 x 7

Leaps (Deep Tier)

1 x 10

Split Stance Oscillations (Deep TIer)

1 x 10

DB Vertical Jump

3 x 3

Seated Rocker Jump

3 x 3

Altitude Drop

3 x 3

Goblet Squat

1 x 20

DB Bench Press

1 x 20

DB RDL

1 x 20

1-Arm DB Row

1 x 20

Standing DB Calf Raise

Chin Up with Band

1 x 12

DB Split Squat

1 x 12

Back Extension

1 x 20

DB Farmer's Carry

2 x 20

C10

DB Lateral Raise

1 x 20

Tuesday

Week 1 Day 3

Slalom Leaps (Light TIer)

1 x 10

Lateral Leaps (Light Tier)

1 x 10

Slalom Bound (Light Tier)

1 x 15

Slalom Leaps (Deep Tier)

1 x 10

Skater Hops (Deep Tier)

1 x 10

Goblet Lateral Lunge

3 x 3

Lateral Jumps

3 x 3

Single Leg Lateral Altitude Drop

3 x 3

Hex Bar Deadlift

1 x 20

DB Z Press

1 x 20

Lying Leg Curl

1 x 20

Lat Pulldown

1 x 20

Push-Up

1 x 20

Copenhagen Plank

2 x 20

DB Walking Lunge

1 x 20

Back Extension With Rotation

1 x 12

DB Front Raise

1 x 20

C10

KB/DB Teacups

2 x 10

Thursday

Week 1 Day 5

Barbell Overhead Press

3 x 5

DB Step-Up Jump

3 x 4

Single Leg Squat (Off Object)

3 x 6

DB Pullover

3 x 12

Incline DB Bench Press

3 x 8

Foam Roller Hammy Hold

3 x 10

MB Adductor Groin Squeeze

3 x 20

DB Seated Single Leg Calf Raise

3 x 12

Coach

Customer Reviews

Overall Rating

King of the Court Pickleball Training Program

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