Pickleball Prep and Recovery
Dynamic Body Blueprint
8-Week Pickleball Performance Program: Move Better, Play Pain-Free
Take your pickleball game to the next level with my 8-Week Pickleball Performance Program, designed specifically to enhance joint health, improve mobility, and build strength for a pain-free experience on the court.
Pickleball demands agility, quick reaction times, and repetitive movements that can strain your joints. This program focuses on: • Joint Stability & Mobility: Strengthen and protect your knees, hips, shoulders, and wrists for smoother, pain-free movement. • Core Strength & Balance: Develop a strong foundation to boost your agility and prevent falls during fast-paced games. • Flexibility & Recovery: Reduce stiffness and soreness with targeted stretches and recovery techniques to keep you feeling fresh. • Functional Strength: Build muscle in a way that directly translates to improved performance on the court.
By the end of the program, you’ll move more fluidly, recover faster, and play with more confidence—all while protecting your body from injury. Whether you’re a seasoned player or just starting out, this program will help you play your best game for years to come.
Let’s get started on building a stronger, more resilient you—both on and off the court!
A
Child’s Pose Stretch
3 x 30
B
Segmental Spine Flexion And Extension
1 x 6
C
Thread The Needle Thoracic Stretch
1 x 6
D
Seated Forward Fold
2 x 30
E
Seated QL Stretch
1 x 60
F
90-90 Hip Stretch
1 x 10
A
Toe Spacing
1 x 1:00
B
Knee CARs
C
Quadruped Hip Circles
3 x 10
A
Child’s Pose Stretch
3 x 30
B
Segmental Spine Flexion And Extension
1 x 6
C
Thread The Needle Thoracic Stretch
1 x 6
D
Seated Forward Fold
2 x 30
E
Seated QL Stretch
1 x 60
F
90-90 Hip Stretch
1 x 10
A
Child’s Pose Stretch
3 x 30
B
Segmental Spine Flexion And Extension
1 x 6
C
Thread The Needle Thoracic Stretch
1 x 6
D
Seated Forward Fold
2 x 30
E
Seated QL Stretch
1 x 60
F
90-90 Hip Stretch
1 x 10
A
Child’s Pose Stretch
3 x 30
B
Segmental Spine Flexion And Extension
1 x 6
C
Thread The Needle Thoracic Stretch
1 x 6
D
Seated Forward Fold
2 x 30
E
Seated QL Stretch
1 x 60
F
90-90 Hip Stretch
1 x 10
A
Toe Spacing
1 x 1:00
B
Knee CARs
C
Quadruped Hip Circles
3 x 10
A
Child’s Pose Stretch
3 x 30
B
Segmental Spine Flexion And Extension
1 x 6
C
Thread The Needle Thoracic Stretch
1 x 6
D
Seated Forward Fold
2 x 30
E
Seated QL Stretch
1 x 60
F
90-90 Hip Stretch
1 x 10
Evan Melendez
Certified USAW Coach experienced in performance training
