Warm-up before pickleball: 10-minute sequence

What problem does the material solve

The material is suitable for independent play, Open Play, With medical limitations, the general scheme needs to be adapted.

Как построить упражнение

Начните вне корта с ходьбы, лёгких поворотов, голеностопа, коленей, таза и плеч. Добавьте короткие боковые шаги и остановки. На корте сыграйте мягкие мячи у кухни, затем блоки, возвраты и несколько подач. Быстрый обмен оставьте на последние минуты.

Before you do the first replay, state the goal and the way you test it: zone, ball height, body position, number of quality shots in a row, or choice of solution, and without criteria, the exercise becomes a mechanical exchange

Start with three checkscheck the ankle, knees and comfort with a side step; warm up your shoulders, forearms and hands without sharp swings; make short movements with controlled stop.

Controlling each repetition

• check the ankle, knees and comfort with a side step
• warm up your shoulders, forearms and hands without sharp swings
• make short movements with controlled stop
• Switch from Dink to Block and Volleya gradually
• finish off with a few pitches and returns

How to measure progress

One successful shot shows no progress. Look at the series, the quality after the move, and the ability to keep the action counted. The last test is in a draw with the same limitation

What's stopping the skill

Don't start with maximum drive and sharp jerks. One static stretch doesn't prepare for a change of direction. Don't turn the warm-up into a separate, heavy workout, especially before the tournament

How to change complexity

If the technique breaks down, reduce the pace, the distance, or the number of solutions, add the complication after a steady series, not for fatigue, and stop the load when the pain is over

Перенос в игру

Приезжайте минимум за десять минут до начала. Если группа сразу выходит на матч, выполните первую часть самостоятельно вне корта.

Outcome of training

After class, leave one playable landmark and one self-task. At the next meeting, first check the skill retention, then move on to a new topic

Frequent questions