How To Stay In The Game Pickleball Scott Peterson, PT, DPT, OCS April 30, 2019
How To Stay In The GamePickleball
Scott Peterson, PT, DPT, OCSApril 30, 2019
Get Some Good Shoes
● Best shoes○ https://www.pickleballportal.com/gear/best-pickleball-shoes/
○ Your best options are tennis court shoes for outdoor pickleball.If you play indoor pickleball look to volleyball shoes
● Avoid running shoes regardless if you play pickleball indoors or outdoors. They are not
made for racket sports and the soles can easily catch and cause injury (i.e. twisted or a
sprained ankle). *(pickleballportal.com, 4/22/19)
WOMENSBest Rated
MENS Best Rated
ACSM Guidelines - Older Adults
● Activity - 150 to 300 minutes of moderate-intensity physical activity a week, or an
equivalent amount (75 to 150 minutes) of vigorous-intensity activity.○ Vigorous: A person doing vigorous-intensity activity cannot say more than a few words without
pausing for a breath. (Scale 0-10: 7-8 for vigorous)○ Moderate: As a rule of thumb, a person doing moderate-intensity aerobic activity can talk, but not
sing, during the activity. (Scale 0-10: 5-6 for moderate)
● Aerobic○ 5 d/wk (moderate), 3 d/wk (vigorous)○ 30-60 mins (moderate) or 20-60 mins (vigorous)
● Strengthening○ 2-3 days a week -- 1-3 sets (2-3 sets is best) x 8-12 reps, achieving FATIGUE○ 8-10 exercises involving all muscle groups
● Balance: Balance training examples include walking heel-to-toe, practicing standing from a sitting position, and using a wobble board. Strengthening muscles of the back, abdomen, and legs also improves balance.○ 3 days a week
https://www.acsm.org/read-research/newsroom/news-releases/news-detail/2018/11/12/updated-physical-activity-guidelines-now-available
How To Fall● RELAX - think soft landing, “sack of beans,” relax everything
● PROTECT YOUR HEAD
○ Fall sideways, twist shoulder
○ Fall forward, turn head○ Fall backward, tuck chin
● Bend knees and elbows
● Fall on soft ares, butt and thigh (more protection there)
● Keep moving or rolling, roll to your side into a ball
■ PICKLEBALL TIPS: 1) limit running backwards 2) turn your hips toward to ball 3) shuffle
feet sideways, limit cross over
https://www.health.harvard.edu/staying-healthy/how-to-fall-without-injuryhttps://www.aarp.org/health/conditions-treatments/info-2017/how-to-fall-safely.html
How To Fall
2:00 on video → https://youtu.be/j_Or6NEVm_w?t=120https://youtu.be/Fyan2o7PaxA
Injury Prevention● Staying active, flexible, strong, and balanced
● Proper Dynamic Warm up○ Stretching alone doesn’t reduce injuries○ Sport Specific - better at injury prevention than range of motion and stretching
Start of Warm Up● Brisk walking (5-10 minutes) or jogging (2-5 minutes)● Stretching as you feel (30 seconds 1-2 reps)
○ Legs: hamstrings (on chair), quadriceps (leg pulled behind/partner stretch), calf stretch (at wall), side lunge
○ Arms: Overhead Stretch, Crossover stretch, Wrist stretches Up/Down
Dynamic Warm Up Dynamic Warm Up (walking pace or quick pace)● High knees● Butt Kicks (knee bends), ● Side steps/shuffle● Skip - if able● Grapevine (carioca),● Lunge forward and/or sideways● 20-44 feet ● At wall: forward, back, side leg swings
○ 5-10 reps● Upper Body
○ Forward/back arm circles○ Horizontal front/back swings
Simplest Strengthening Routine and Balance
● Lower BodyHeel Raises, Squats, Lunges (forward/back/side)
○ 2-3 sets x 8-15 reps, 2-3x/week
● Upper Body: Rotator Cuff - Scaption raises, External (ER) and Internal (IR) rotation w/band
● Wrist extension, Wrist flex, bicep curl, tricep extension○ 2-3 sets x 8-15 reps, 2-3x/week
● Balance: 1 leg balance L/R, tandem, semi tandem (very narrow base)
○ 3 reps x 20-30 sec each leg, 3x/week up to daily○ More difficult: add eyes closed or head turns L/R/up/down
Scaption
Theraband ER Theraband IR
*From HEP2Go.com
Balance
Single Leg Tandem Semi-Tandem
*From HEP2Go.com