Dink & Drive Performance Sample Week
A Beginner-Friendly Training Approach for Pickleball and Court Sports
Goal:
Designed to help adults prepare their bodies for the physical demands of pickleball and other court-based sports. It is especially useful for:
- Beginners returning to sports after years away
- Recreational athletes with limited strength-training experience
- Individuals new to change-of-direction movement and agility work
- Players who want to reduce injury risk while improving movement confidence
The goal of the program is not simply to improve fitness in general, but to help participants move better, feel stronger, and build resilience for the specific demands of court sports.
Rather than jumping directly into advanced drills or intense conditioning, the plan develops a foundation of mobility, balance, strength, coordination, and recovery capacity. These qualities become increasingly important as people age, especially when participating in sports that involve quick reactions, lateral movement, acceleration, deceleration, and repeated changes of direction.
General Skills/Capacities Trained per Day | |||
Day 1 Lower-Emphasis | Day 2 Upper-Emphasis | Day 3 Lower-Emphasis | Day 4 Upper-Emphasis |
Linear Impact Training - Linear Speed - Squat - Frontal Plane | Upper Linear Power - Horizontal Push/Pull - Anti-Lateral flexion Core | Lateral Impact Training - Change of Direction - Hinge - Hip Stability | Upper Rotational Power - Vertical Push/Pull - Anti-Rotational Core |
What's the training schedule?
The paid training program is a 8 week training program. Every week is a 4-day training week with the workouts lasting between 50-75 minutes. There are two lower-emphasis days and two upper-emphasis days so you can break up the workout over longer than 8 weeks as you need. You will have 12 weeks of access to the program.
What equipment is needed?
You will need a Squat rack, Barbell, Dumbbell/Kettlebells, Adjustable bench, Bands/Cable machine, TRX, Foam roller, Swiss ball, Box, Medicine ball, and Turf/Field. If you do not have access to all this equipment, there is a customization option for this package to be built specifically to what equipment you have available.
How do I get started?
- Purchase this program
- Download the BridgeAthletic App from the app store
- Accept your email invite (from BridgeAthletic) and create a password
- Log in on the Bridge app with your email and password
- Begin training instantly
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ABOUT US
I have been a strength and conditioning coach for over a decade. In that time I have worked in 4 college athletic departments ranging from NAIA to D1. I have worked with the following sports: Volleyball (Indoor and Beach), W Soccer, Softball, Track and Field, W Basketball, Football, Rugby, and Water Polo. During my time working with college athletics I saw how important it was for athletes to have proper movement foundations set in high school.
I currently serve as a Strength and Conditioning Specialist for the USAF at the Little Rock Air Force Base. There I work with a team of Physical Therapy, Social Work, and S&C components. Through working alongside PTs and with these Airmen, I have seen the need for S&C programs for those graduating physical therapy.
So many things in life we take the time for maintenance, and our body is not exempt from this. The gym can be the maintenance shop for our bodies, to give it longevity for all the things we want to do!
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