CP - Pickleball Foundations

Connor Derrickson Performance

Coach
Connor Derrickson

You deserve the best, and nothing but the best. You can now work with #2 ranked pickleball player in the world, Catherine Parenteau's personal Performance Coach. This is a limited experience to train with one of the best pickleball performance minds.

Playing the number #1 growing sport in the country comes at it's risks. You are beating your joints on a hard surface for hours all due to this addicting game. What are you doing to take care of your body? Are you doing anything off the pickleball court?

If you have have playing pickleball for 2 days or 2 years, if you are a 3.0 or a 5.0, this program will serve you and your joints to feel better on the court, as well as be stronger on the court.

We will train specific movement patterns and mobility patterns that you need to be able to get into during the sport. Everything with in this program is geared to help you play this sport better, and for LONGER. Mobility and stretching for the joints and strength for the core. We are here to help you win more pick up games, level up your play, and win more tournament matches.

If you're ready to start training smart and reaching your FULL potential, there is no better program!

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Longevity
You want to be able to play longer and be healthier. This is the start to doing so, by taking care of your body, stretching, lubricating up your joints, and giving your muscles the care they need to withstand the demands of the sport.
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Strength
Not only will this program help you develop that six pack abs you have been dreaming of BUT it will help develop a great foundation of other core foundational movements. This program won't be complete weightlifting, yet it will take you through some foundational movements that you need in pickleball
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily stretching and core 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 and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Phase 1.1

A

Walk

1 x 5:00

B1

World's Greatest Stretch

2 x 5

B2

Plank

2 x 0:30

B3

Cook Hip Lift

2 x 12

C1

Kickstand Adduction

2 x 6

C2

Couch Stretch (Hip Flexors)

2 x 10

C3

Bottoms Up Squat

2 x 6

C4

Yoga Push Up

2 x 12

C5

ATG Split Squat

2 x 8

D1

Split Stance Lean Away Line Stretch

2 x 8

D2

Thread the Needle

2 x 6

Tuesday
Phase 1.2

A1

Dead Bug

3 x 6

A2

Hip circles

3 x 5

A3

Hip circles

3 x 5

B1

Lying Handcuffs

3 x 8

B2

Plank to Downward Dog

3 x 10

C1

T Push-Up

2 x 5

C2

Side Plank

2 x 0:25

C3

Pigeon Stretch

2 x 0:45

D1

Reverse Lunge w/ Diagonal Chop

3 x 8

D2

Iso Bear Position

3 x 0:20

D3

Shin Box

3 x 4

Wednesday
Phase 1.3

A

Walk

1 x 5:00

B1

World's Greatest Stretch

2 x 5

B2

Plank

2 x 0:30

B3

Cook Hip Lift

2 x 12

C1

1/2 Kneeling Adductor Dip

2 x 8

C2

Single Leg Lowering

2 x 10

C3

Hip Airplane

2 x 6

C4

Cat Camel

2 x 12

C5

ATG Split Squat

2 x 8

D1

TRX Deep Squat Breathing

2 x 8

D2

Side Lying T-Spine Rotation

2 x 6

Thursday
Phase 1.4

A1

Dead Bug

3 x 6

A2

Hip circles

3 x 5

A3

Hip circles

3 x 5

B1

Lying Handcuffs

3 x 8

B2

Plank to Downward Dog

3 x 10

C1

T Push-Up

2 x 5

C2

Side Plank

2 x 0:25

C3

Pigeon Stretch

2 x 0:45

D1

Reverse Lunge w/ Diagonal Chop

3 x 8

D2

Iso Bear Position

3 x 0:20

D3

Shin Box

3 x 4

Friday
Phase 1.5

A

Walk

1 x 5:00

B1

World's Greatest Stretch

2 x 5

B2

Plank

2 x 0:30

B3

Cook Hip Lift

2 x 12

C1

Lateral Lunge in Place

2 x 6

C2

Single Leg RDL

2 x 10

C3

Split Stance Back Knee Ankle Mobs

2 x 6

C4

Push Up Walk Out

2 x 12

C5

ATG Split Squat

2 x 8

D1

Banded Lat Stretch

2 x 8

D2

Band Rotations

2 x 8

Coach
coach-avatar Connor Derrickson

Connor is a certified strength and conditioning coach that also has his MBA. As a coach, he specializes in helping people achieve their sports performance goals by managing injury, monitoring stress, and increasing work capacity. Connor spent multiple years coaching in college and for the Minnesota Twins Baseball Club before starting to coach remotely.

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Train with the best

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FAQs
What if I miss a day?
It's ok if you miss a day, you can move them around as needed. Your goal is to just get in as many as you can (5)
Who is this for?
This is for pickleball players looking start taking care of their body because they have been neglecting it by just playing pickleball and doing nothing outside of it.
What should I expect during a workout?
You can expect to do a lot of 1) stretching of isolated muscle groups 2) mobility with pickleball biased movement patterns 3) core strengthening movements that will help you be stronger on the court. Each session shouldn't last longer than 30 minutes.
The Proof
verified-athlete-avatar Catherine Parenteau

Professional Pickleball Player

Verified Athlete

""Connor is my full time Performance Coach and I wouldn't want it any other way. He trains me hard but also keeps me prepped and ready for competition.""

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CP - Pickleball Foundations
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CP - Pickleball Foundations
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CP - Pickleball Foundations
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CP - Pickleball Foundations