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!
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
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
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
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.
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