Train like a pickleball pro ANYWHERE

Are your hits missing power because you're relying on the wrong muscles? Using your shoulder blades — not just your arm — as the power source can boost speed, accuracy, and strength on every swing.

🔬 THE KEY PRINCIPLE
Using shoulder blade muscles as the power source for hits — rather than smaller muscles like the rotator cuff, biceps, triceps, or wrist extensors and flexors — increases the speed, accuracy, and strength of hits in sports like pickleball and tennis. Training the shoulder blades to drive the movement takes strain off smaller, weaker muscles and builds a more efficient, powerful swing.

🦵 WHO THIS IS FOR
✅ Pickleball and tennis players wanting more power on their hits
✅ Anyone relying on the arm instead of the shoulder blade to swing
✅ Players dealing with shoulder, elbow, or wrist strain from overuse
✅ Athletes wanting to move and hit more efficiently

✅ YOU SHOULD FEEL
In the Horizontal Pull Exercise, hold a TheraBand shoulder-width apart at shoulder height and pull it apart while keeping the shoulder blades down and squeezing them together — avoid letting the shoulder blades ride up toward the ears. In the Diagonal Pull Exercise, hold the band at shoulder height and pull the arms apart in opposite diagonal directions to mimic backhand and forward swings: the arm moving upward should keep the shoulder blade down, while the arm moving downward should squeeze the shoulder blade. Throughout both exercises, pull the core in — drawing the pubic bone to the belly button and the rib cage back toward the spine — to prevent arching the back. Beginners should start with two sets of 10 reps, progressing to three sets of 10 or sets of 15 to 20 as it gets easier; once you can do 45 reps consecutively without a break, increase the resistance of the band. Not seeing improvement? Consult a physical therapist for a personalized program.

This week’s video is: Train Like a Pickleball Pro ANYWHERE!

Here’s what you’ll learn:

🧠 what is the key to having increased speed, accuracy, and strength to your paddle swing?

💪 examples of exercises you can do anywhere with a theraband to improve your pickleball game

🏃 compensations to avoid during these exercises

📺 Watch it here: