Sports Performance: Pickleball

Ace Your Pickleball Game: A 16-Week Beginner Conditioning Program

Elevate your pickleball prowess with our specially designed 16-week conditioning program, perfect for beginners looking to serve, volley, and dink their way to victory. Committing to three days a week, you'll navigate through six progressive phases, each three weeks long, focusing on boosting your agility, quickness, and endurance on the court.

Program Goals:

Our program zeroes in on:

• Boosting Physical Performance: Amplify your agility, quickness, and endurance to rally like a pro.
• Injury Prevention: Strengthen your body and refine your movement mechanics to keep injuries at bay.
• Enhancing Court Mobility: Improve your ability to cover the court efficiently, ensuring you're always ready for the next shot.

Who It's For:

Tailored for aspiring pickleball players at the beginner level, eager to improve their game and court longevity.

Training Schedule:

Dive into a comprehensive 4-day weekly regimen designed to systematically enhance your pickleball capabilities.

Training Phases:

Weeks 1-3: General Preparation - Kick off with exercises aimed at boosting your overall fitness and court agility, preparing you for a game-changing performance.

Weeks 4-6: Introduction to Strength - Build your foundation with strength exercises, gearing you up for powerful and resilient gameplay.

Weeks 7-9: Strength - Ramp up your strength training, becoming a formidable force ready to dominate the court.

Weeks 10-12: Introduction to Power - Gear up for explosive gameplay focusing on speed, agility, and dynamic court movement.

Weeks 13-15: Power - Sharpen your power and quickness with drills and plyometrics designed to improve your game's speed and impact.

Week 16: Regeneration - Conclude with a focus on recovery, employing stretching, foam rolling, and restorative practices to ensure you're at your peak for every game.

Embark on this 16-week program and witness a remarkable transformation in your pickleball performance. Accept the challenge, fuel your passion for the game, and prepare to dazzle on the court as a pickleball powerhouse. Your path to pickleball excellence begins now.

Our app-based program is designed for consistency and completion. If life interrupts, you have a two-week grace period after app access ends, and you can request a PDF of your workout anytime by emailing us.

Consider our annual membership for year-long access to all programs and the flexibility to add any program upon request at info@boulderfitperformance.com. Initial app access includes all rehab, prehab, and mobility programs, with the option to add more as needed. We're here to support your fitness journey effectively and efficiently.

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly