Dynamic Pickleball

Dynamic Pickleball Strength, Mobility, and Injury Prevention Routines Designed for Pickleball Players.

08/31/2026

The suitcase squat looks like a simple squat, but holding the dumbbell on one side adds an extra challenge: your core has to work to keep your torso stable while your quads and glutes produce force.

That matters for pickleball because the game involves repeated accelerations, decelerations, lunges and quick changes of direction.

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball.

Mine? Interesting. Because the way you’re acting, I thought you were just window shopping 😂Dynamic Pickleball: strength,...
08/31/2026

Mine? Interesting. Because the way you’re acting, I thought you were just window shopping 😂

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.

08/24/2026

Pickleball players, add this one to your strength routine 🎾

The plank dumbbell row combines upper body pulling strength with the challenge of keeping your trunk stable as you shift your weight onto one arm.

That combination can help build the strength and control needed to handle the repeated upper body movements and multidirectional demands of pickleball.

Keep your hips as steady as possible and focus on controlled reps rather than letting your body rotate with the weight.

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.


To stay good at pickleball, you have to be good at learning. - Ben Johns Dynamic Pickleball: strength, stretching, and i...
08/17/2026

To stay good at pickleball, you have to be good at learning.
- Ben Johns

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.

Why pickleball players should train single leg calf raises 🏓Pickleball involves plenty of short accelerations, decelerat...
08/16/2026

Why pickleball players should train single leg calf raises 🏓

Pickleball involves plenty of short accelerations, decelerations and changes of direction, putting repeated demands on the lower leg and ankle.

Single leg calf raises train:
• Calf strength
• Ankle stability and control
• Single-leg balance
• The ability to produce force through the ankle

Your calf muscles contribute to propulsion during movements like running and jumping, while also helping control the ankle as you move.

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.

08/10/2026

Mini Band Glute Bridge 🏓

Pickleball requires repeated bursts of acceleration, deceleration, and lateral movement.

Glute bridges train hip extension strength while the mini band adds a challenge for the muscles that help stabilize your hips during movement.

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.



"I was just seeing how much space I had!" 😅Dynamic Pickleball: strength, stretching, and injury prevention for picklebal...
08/07/2026

"I was just seeing how much space I had!" 😅

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.

Pickleball is a fast game, and waiting until the ball is already coming toward you can leave you playing catch-up.The be...
08/06/2026

Pickleball is a fast game, and waiting until the ball is already coming toward you can leave you playing catch-up.

The best players start gathering information before the ball is even hit:
🏓 Paddle angle
👀 Swing direction
🧍 Body position
⚡ Speed and preparation of the shot

Improving your game isn’t just about faster reactions. It’s about learning to read the game sooner.

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.

07/31/2026

PICKLEBALL TIP 🏓

Strong legs help you stay quick on the court.

A narrow squat strengthens the quadriceps and glutes while improving lower-body control through a smaller base of support. This can help build the strength needed for quick starts, stops, and controlled changes of direction during pickleball.

Focus on keeping your feet about hip-width apart, your heels on the ground, and moving through a comfortable range of motion with control.

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.

Not every shot requires maximum grip pressure 🏓A tighter grip can help with power and stability, but softer shots requir...
07/28/2026

Not every shot requires maximum grip pressure 🏓

A tighter grip can help with power and stability, but softer shots require feel and control. Learning when to relax your grip can help reduce unnecessary tension and improve your ability to make quick adjustments at the net.

Dynamic Pickleball: strength, stretching, and injury prevention for pickleball players.

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