Free strength playbook for pickleball players

Stronger Shots: 8 lifts that show up on the court

A quicker first step, steadier balance, and more power in every shot. Every lift in this playbook matches a shot you already hit. Get stronger in the lift and the shot gets easier.

The strength playbook for pickleball playersStronger Shots: 8 lifts that show up on the courtA quicker first step, steadier balance, and more power in every shot.By Dr. Reece Maranda, PT, DPT

Here's what you get in the 13-page playbook:

A 5-minute self-test. Three moves that show you which side is holding your game back.
8 lifts, each tied to a shot. From your first step off the baseline to your overhead smash.
Start and finish photos with one coaching cue per lift, so you know you're doing it right.
A 4-week tracker. Two sessions a week, then retest and see your numbers move.

Where should I send your playbook?Fill this out and it's yours right away.

First Name *

Last Name *

Email *

Phone *

Inside the playbook

This lift = this shot

1Step-UpFirst step off the baseline

2Split SquatGetting low for a dink and back up

3Lateral LungeReaching wide and recovering to the middle

4Single-Leg RDLStaying balanced on a low volley

5Calf RaiseSplit step and staying light on your feet

6Half-Kneeling Band RotationPower from the hips, not the arm

7Single-Arm RowBackhand strength and control after a hard swing

8Landmine or Overhead PressOverhead smash

How to use it

Test. Train. Retest.

1Take the self-testFive minutes, three moves. Write down a left and a right score for each one.

2Start with your lowest scoreThe playbook points you to the lifts that match it. Then add the rest.

3Train 2 days a weekLog four weeks on the tracker, then retest and compare your numbers.

From Dr. Reece Maranda, PT, DPTI'm a physical therapist and pickleball performance coach. I work with players who want to play stronger and stay on the court for life. This playbook is the place to start.

This guide is for general education and is not medical advice. If you have pain or an injury, get evaluated before starting.