New

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!

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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.
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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
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Access to your coaches
Coaches who will hold you accountable, provide feedback, and modifications as needed.
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice, make execution easy, and provide instruction on certain movements.
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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
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

A1

Leaps (Light Tier)

1 x 10

A2

Split Exchange Leaps (Light Tier)

1 x 10

A3

Hops (Light Tier)

1 x 7

A4

Leaps (Deep Tier)

1 x 10

A5

Split Stance Oscillations (Deep TIer)

1 x 10

B1

DB Vertical Jump

3 x 3

B2

Seated Rocker Jump

3 x 3

B3

Altitude Drop

3 x 3

C1

Goblet Squat

1 x 20

C2

DB Bench Press

1 x 20

C3

DB RDL

1 x 20

C4

1-Arm DB Row

1 x 20

C5

Standing DB Calf Raise

C6

Chin Up with Band

1 x 12

C7

DB Split Squat

1 x 12

C8

Back Extension

1 x 20

C9

DB Farmer's Carry

2 x 20

C10

DB Lateral Raise

1 x 20

Tuesday
Week 1 Day 3

A1

Slalom Leaps (Light TIer)

1 x 10

A2

Lateral Leaps (Light Tier)

1 x 10

A3

Slalom Bound (Light Tier)

1 x 15

A4

Slalom Leaps (Deep Tier)

1 x 10

A5

Skater Hops (Deep Tier)

1 x 10

B1

Goblet Lateral Lunge

3 x 3

B2

Lateral Jumps

3 x 3

B3

Single Leg Lateral Altitude Drop

3 x 3

C1

Hex Bar Deadlift

1 x 20

C2

DB Z Press

1 x 20

C3

Lying Leg Curl

1 x 20

C4

Lat Pulldown

1 x 20

C5

Push-Up

1 x 20

C6

Copenhagen Plank

2 x 20

C7

DB Walking Lunge

1 x 20

C8

Back Extension With Rotation

1 x 12

C9

DB Front Raise

1 x 20

C10

KB/DB Teacups

2 x 10

Thursday
Week 1 Day 5

A1

Barbell Overhead Press

3 x 5

A2

DB Step-Up Jump

3 x 4

B1

Single Leg Squat (Off Object)

3 x 6

B2

DB Pullover

3 x 12

C1

Incline DB Bench Press

3 x 8

C2

Foam Roller Hammy Hold

3 x 10

D1

MB Adductor Groin Squeeze

3 x 20

D2

DB Seated Single Leg Calf Raise

3 x 12

Coach
coach-avatar Donovan Marshall

Owner and Coach, Nebo Performance. Donovan founded Nebo Performance, LLC in 2023 and with his extensive experience in the college setting is providing high level training to the masses! He also has helped train professional pickleball, ultimate frisbee, and tennis athletes who play in WTA and ATP. Based in Northern Utah he is keeping up to date on training to deliver the best product possible.

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Train Hard On and OFF the Court!

If you want to excel in your league or on the pro circuit then you need to make an invest in your body, and King of the Court is your ANSWER!

Get King of the Court Pickleball Training Program
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King of the Court Pickleball Training Program