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Agility 6 Week Balance and Recovery Prog

THIS 6 WEEK COURSE WILL BE THE MOST PROLIFIC CLINIC AVAILABLE

Started Jun 14
From 15 US dollars
Rockport Fulton High School

Service Description

This program is designed to improved often over looked areas of pickleball. By taking and finish this 6 week clinic you will be gain or passing people who were once better then you.

Upcoming Sessions

Contact Details

  • 1801 Omohundro Street, Rockport, TX, USA

    361 205 7462

    Pickleballdaves1@yahoo.com

Week One

weeks · 7 sessions · 42 drills · 630 min

Week 1

Foundational Balance and the Dynamic Ready Position

Establish a stable base and athletic stance for immediate safety and court readiness.

1 Static Base Dinking 15 min Foundation

Setup: Partners stand at the kitchen line facing each other.

Steps:

1. Adopt wide stance

2. Dink cross-court

3. Keep weight on balls of feet

Reps: 3 sets of 20 successful dinks

Coach Notes: Focus on feet remaining wider than shoulders for stability.

Watch For: Standing with feet too narrow or heels flat.

2 Ready Position Hold 15 min Foundation

Setup: Player at kitchen line; coach provides verbal cues.

Steps:

1. React to 'Go' signal

2. Drop into ready position

3. Hold for three seconds

Reps: 15 repetitions with 5-second breaks

Coach Notes: Check for paddle at chest height and knees slightly bent.

Watch For: Paddle pointing down or straight legs.

3 Weight Shift Volleys 15 min Foundation

Setup: Partners at NVZ; slow-paced volley exchanges.

Steps:

1. Shift weight to right foot

2. Volley ball back

3. Shift to left foot

Reps: 5 minutes of continuous volleying

Coach Notes: Transfer weight side to side without moving feet positions.

Watch For: Leaning too far and losing center of gravity.

4 Ball Catch Balance 15 min Foundation

Setup: Coach tosses balls to player at the NVZ line.

Steps:

1. Stay in wide stance

2. Catch ball with one hand

3. Toss ball back

Reps: 20 catches per hand

Coach Notes: Encourages tracking the ball while maintaining a stable core.

Watch For: Reaching too far and lunging forward.

5 Line Touch Stability 15 min Foundation

Setup: Player stands behind the kitchen line.

Steps:

1. Step sideways to touch cone

2. Return to center stance

3. Keep chest facing forward

Reps: 10 touches on each side

Coach Notes: Slow movement to build leg strength and balance awareness.

Watch For: Bending at the waist instead of the knees.

6 Cooperative Straight Dinking 15 min Foundation

Setup: Partners dink straight ahead across the net.

Steps:

1. Maintain wide ready position

2. Soft dink over net

3. Reset stance after hit

Reps: 10-minute continuous cooperative rally

Coach Notes: Low-intensity rally focusing on consistent

Week Two

Efficient Recovery Steps for Better Court Coverage

Master small adjustment steps to return to optimal court positions after hitting.

1 Center Reset Dinks 15 min Foundation

Setup: Player at kitchen; coach feeds balls to corners.

Steps:

1. Move to hit dink

2. Step back to center mark

3. Resume ready position stance

Reps: 20 resets per side

Coach Notes: Focus on the small hop or step back to center.

Watch For: Watching the shot instead of recovering.

2 Split Step Timing 15 min Foundation

Setup: Slow rally from the baseline to the kitchen.

Steps:

1. Take two small steps

2. Perform split step

3. Prepare for incoming ball

Reps: 10 full trips to the net

Coach Notes: Land just as the opponent is about to strike.

Watch For: Split stepping too late after the hit.

3 Shadow Footwork 15 min Foundation

Setup: Coach stands opposite player at the net.

Steps:

1. Follow coach's lateral move

2. Stay low and balanced

3. Stop when coach stops

Reps: 5 rounds of 1-minute tracking

Coach Notes: Mimic the coach's movements to practice directional changes.

Watch For: Crossing feet during lateral movement.

4 Triangle Recovery 15 min Foundation

Setup: Three cones placed in a small triangle.

Steps:

1. Dink ball to partner

2. Step around cone one

3. Reset for next dink

Reps: 3 minutes per rotation

Coach Notes: Small steps in a triangle pattern to promote agility.

Watch For: Taking large, inefficient lunging steps.

5 Backstep Reset 15 min Foundation

Setup: Start at NVZ; coach tosses balls deep.

Steps:

1. Small backsteps to ball

2. Hit high reset shot

3. Move back to kitchen

Reps: 15 balls per player

Coach Notes: Practice moving backward safely without tripping or falling.

Watch For: Leaning backward while moving feet back.

6 Target Recovery Rallies 15 min Foundation

Setup: Place a marker at the NVZ center.

Steps:

1. Hit dink to target

2. Touch center marker

3. Prepare for next return

Reps: 5 minutes of continuous play

Coach Notes: Add a visual target to emphasize the recovery spot.

Watch For: Failing to reach the recovery marker.

Week Three

Early Paddle Preparation and Shoulder Turn Mechanics

Reduce late swings by preparing the paddle as the ball travels.

1  Turn Before Bounce 15 min  Build

Setup: Feeder at baseline; player at the kitchen.

Steps:

  1. Watch ball leave paddle

  2. Turn shoulders immediately

  3. Hit controlled dink return

Reps: 20 reps on each side

Coach Notes: Shoulders must turn before the ball crosses net.

Watch For: Using only arms to swing back.

 

2 Backhand Prep Focus 15 min Build

Setup: Partner feeds consistently to the backhand side.

Steps:

  1. Recognize backhand flight

  2. Rotate shoulders to left

  3. Maintain steady paddle face

Reps: 25 successful backhand dinks

Coach Notes: Seniors often struggle with late backhand preparation.

Watch For: Wait until bounce to move paddle.

3 Preparation Shuttle 15 min Build

Setup: Two targets placed at the NVZ corners.

Steps:

  1. Move to left corner

  2. Prepare paddle during movement

  3. Hit target and return

Reps: 10 minutes of alternating sides

Coach Notes: Combine movement with early paddle positioning.

Watch For: Running with paddle down at side.

4 Drop and Turn 15 min Build

Setup: Player at baseline; coach at net.

Steps:

  1. Turn shoulders on feed

  2. Hit high arc drop

  3. Move forward with balance

Reps: 15 drops from deep court

Coach Notes: Focus on the shoulder turn for third shots.

Watch For: Standing chest-open toward the net.

 

5 Cross-Court Prep Rallies 15 min Build

Setup: Partners dink cross-court in narrow lane.

Steps:

  1. Turn shoulders before bounce

  2. Follow through toward target

  3. Reset to neutral position

Reps: First to 10 points (cooperative)

Coach Notes: Emphasis on early prep during live cross-court dinking.

Watch For: Short, jerky swings due to lateness.

 

6 Transition Prep 15 min Build

Setup: Player starts at baseline, moving forward.

Steps:

  1. Walk toward the kitchen

  2. Prepare for mid-court ball

  3. Hit reset into kitchen

Reps: 10 successful transitions to net

Coach Notes: Practice preparation while moving through the transition zone.

Watch For: Paddle swinging wildly while walking.

Week Four

​Controlled Lateral Shuffling and Weight Transfer

Maintain balance while moving side-to-side to cover the kitchen line.

1 Kitchen Line Shuffles 15 min Build

Setup: Player shuffles along the NVZ line.

Steps:

1. Shuffle two steps right

2. Simulate a dink stroke

3. Shuffle back to center

Reps: 20 complete cycles

Coach Notes: Keep head level while shuffling side to side.

Watch For: Bobbing up and down while moving.

2 Reach and Recover 15 min Build

Setup: Partner feeds wide balls to the corners.

Steps:

1. Step wide to the ball

2. Hit soft dink back

3. Push off back to center

Reps: 15 balls per side

Coach Notes: Extend the reach while keeping one foot anchored.

Watch For: Over-extending and losing balance forward.

3 Lateral Volley Defense 15 min Build

Setup: Partners at NVZ; one feeds wide.

Steps:

1. Identify wide volley path

2. Shuffle into ball line

3. Block volley back deep

Reps: 5 minutes per player

Coach Notes: Shuffle to intercept volleys aimed at hips.

Watch For: Lunging with the upper body only.

4 Side-to-Side Dinks 15 min Build

Setup: Full width of the kitchen used.

Steps:

1. Dink to far corner

2. Shuffle to cover return

3. Maintain balance through hit

Reps: Rallies of 10 hits each

Coach Notes: Moderate pressure rally requiring constant lateral movement.

Watch For: Crossing feet or tripping over line.

5 Weight Transfer Power 15 min Build

Setup: Player at baseline; coach at net.

Steps:

1. Step forward into drive

2. Transfer weight to front

3. Finish balanced and still

Reps: 20 drives with follow-through

Coach Notes: Step into the ball to generate control.

Watch For: Falling backward during the swing.

6 Shuffle and Dink Combo 15 min Build

Setup: Coach points left or right randomly.

Steps:

1. React to coach's signal

2. Shuffle to that side

3. Execute a controlled dink

Reps: 3 sets of 12 signals

Coach Notes: Add a decision element to lateral movement.

Watch For: Hesitation before the lateral shuffle.

Week Five

​

Volley Reaction Drills and Fast Hand Coordination

Improve reflexive responses to incoming shots while staying upright and stable.

1 Rapid Fire Volleys 15 min Challenge

Setup: Partners at NVZ; 6 feet apart.

Steps:

1. Volley back and forth

2. Increase speed gradually

3. Keep paddle in vision

Reps: 1-minute bursts of speed

Coach Notes: Shorten backswings to improve reaction time speed.

Watch For: Large swings slowing down reaction time.

2 Reaction Paddle Taps 15 min Challenge

Setup: Player against a wall or partner.

Steps:

1. Tap ball against wall

2. Alternate forehand and backhand

3. Stay in low ready stance

Reps: 50 consecutive taps

Coach Notes: Focus on the small muscles in the wrist.

Watch For: Moving feet instead of the hands.

3 Body Shot Defense 15 min Challenge

Setup: Feeder hits balls at player's chest.

Steps:

1. Keep elbows in front

2. Block ball with backhand

3. Maintain stable foot base

Reps: 20 blocks per player

Coach Notes: Protect the chest area with quick paddle movement.

Watch For: Turning the body away from ball.

4 Color Cued Volleys 15 min Challenge

Setup: Use two different colored balls.

Steps:

1. React to specific color

2. Volley only that color

3. Let other colors pass

Reps: 10 minutes of active tracking

Coach Notes: Improves cognitive reaction alongside physical volleying.

Watch For: Swinging at the wrong ball color.

5 Reflex Target Switch 15 min Challenge

Setup: Two targets on opposite sides.

Steps:

1. Volley ball to target A

2. Wait for coach's shout

3. Switch volley to target B

Reps: 15 switches per set

Coach Notes: Rapidly change target based on coach's call.

Watch For: Losing balance when changing direction.

6 Speed-Up Reaction Points 15 min Challenge

Setup: Slow dinking rally at net.

Steps:

1. Dink three times normally

2. Partner speeds up ball

3. Defender must block volley

Reps: Points played to 7

Coach Notes: Practice defending unexpected speed-ups from the kitchen.

Watch For: Standing upright when ball speeds up.

Week Six

​

Full Court Integration of Balance and Reaction

Combining preparation and movement skills in realistic point-play scenarios.

1 The Scramble Reset 15 min Challenge

Setup: Player is fed a difficult ball.

Steps:

1. Chase down the wide ball

2. Hit high defensive lob

3. Recover to balanced ready position

Reps: 15 successful resets

Coach Notes: Recovery from a defensive position to neutral.

Watch For: Stopping movement after hitting the ball.

2 Kitchen Transition Points 15 min Challenge

Setup: Point starts with a baseline serve.

Steps:

1. Serve and move to mid-court

2. Split step and hit reset

3. Finish point at the kitchen

Reps: 10 full transition points

Coach Notes: Focus on balance while moving forward.

Watch For: Running through the shot without stopping.

3 Reaction-based Games 15 min Challenge

Setup: All four players at the kitchen.

Steps:

1. Start with rapid volley exchange

2. Maintain balance during speed-ups

3. Play out the rally fully

Reps: 15 minutes of continuous play

Coach Notes: Fast-paced points to test reflex and balance.

Watch For: Panic swings when the ball accelerates.

4 Full Court Coverage Dinks 15 min Challenge

Setup: One player covers full kitchen width.

Steps:

1. Dink to left and right

2. Shuffle and lunge as needed

3. Keep core stable throughout

Reps: 3 sets of 2 minutes

Coach Notes: Use lateral and forward steps together.

Watch For: Losing footwork discipline as fatigue sets.

5 The Ultimate Balance Match 15 min Challenge

Setup: Standard doubles match play.

Steps:

1. Play normal pickleball points

2. Coach deducts points for falls

3. Maintain wide base every shot

Reps: 2 games to 11

Coach Notes: Points won only if balance is kept.

Watch For: Sacrificing form to win a point.

6 Final Skill Integration 15 min Challenge

Setup: Mixed drill station rotation.

Steps:

1. Rotate through prep and reaction

2. Execute lateral recovery steps

3. End with balanced point play

Reps: Final 15-minute rotation

Coach Notes: Review and apply all weekly themes.

Watch For: Reverting to old habits under fatigue.

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