We are a fitness business based in the West End of Glasgow and Giffnock we have worked in two gyms within racquet clubs for 13 years.
Personally I have studied and worked in fitness for 24 years, in this time I have participated in a variety of roles ranging from personal training and gym management roles to working in Cardiac Rehabilitation. Then in 2010 we launched Get Results Fitness a business that predominantly focuses on getting over 50’s fitter and stronger.
How we can help Pickleball Players
Over the past few years we have had quite a few clients taking up Pickleball and the thing that stood out for us was that they all seemed to be having great fun playing it. When speaking with our clients, we realised that the demographic playing and the requirements of Pickleball would benefit greatly from the programs that we offer.
Our aim would be to do movement screening with players to identify any areas of the body or movement patterns that may need improved on. Then match them up with a program appropriate for their needs and current fitness levels.
The main focus of the program will be on improving mobility and strength in the players to enhance their performance and reduce the risk of injury and where needed aid with recovery from injury.
Working in racquet clubs we have grown to realise that for most of the members who play tennis or squash, doing fitness training is not high on their list of priorities and can often be something they overlook, or have little interest in. Generally speaking, they just want to play their sport and believe this is enough to keep them fit and healthy.
Unfortunately, as great as racquet sports are for improving your cardiovascular fitness levels; reaction times and mental health, they have little to no impact on improving strength and maintaining muscle mass (two things that can and will decline as we age).
Not doing strength and mobility work alongside your sport will put you at a higher risk for injury as a weaker body with poorer mobility may start to compensate which can lead to overuse injuries and will also put you at a greater risk for acute injuries like muscle tears or falls.
The great news is that no matter your age or your fitness levels it is never too late to get started with strength and mobility training. Your body will adapt and start to improve to the new regime fairly quickly. The key is to start at the correct level for you and to consider any injuries or restrictions you may have and also the aim is to make it progressive over time.
I’m guessing you are familiar with the saying
“If it sounds too good to be true, the chances are it is”
For the majority of the time I believe this saying is usually not far from the truth. However, strength training goes against this mantra completely. Strength training really is as good as you might have heard or read about it. Starting strength training will do some amazing things for you in as little as 4-6 weeks.
Below I have listed just a sample of these benefits you will experience:
- Improved strength
- Improved performance
- Improved stamina
- Increased muscle tone
- Improved performance in daily tasks
- Look younger through better posture and better muscle tone
- Improved ability to move around court
- Reduced risk of injury
- Reduce risk of falling/better balance
- Reduced risk of osteoporosis
- Reduced risk of diabetes
And some more great news is that the time commitment needed to achieve these outcomes is relatively small. Research has shown; 1-3 strength training sessions per week will yield great results for over 50’s (approx. 30-180 minutes per week!)
If doing some strength and mobility work alongside your Pickleball sounds like something you would be interested in, we have got some solutions to get you started.
Firstly, I have provided you with a link to try a free online mobility class. All you need to do is set up your laptop or phone and follow along. This is a routine that can be used before a match or on your rest days to really improve the way you move and reduce any stiffness that may be gathering within the muscles and the joints:
If you enjoyed this class and would like weekly Mobility class sent to you for just £10 per month. Email us to join this program: email@example.com
For the Strength component we have provided a sample beginners workout below for you to try. The aim with this is to do the workout 1-3 times per week (depending on how many matches and training you are doing). Each exercise has an example video for you to try.
If you are interested in getting a more personalised program made for you please drop us an email and we can book you in for a free consultation session to establish the best place to start you on your program: firstname.lastname@example.org
FREE Taster Workout
Exercise 1: Squat to Chair – https://youtu.be/QxI6WnRXTDc
Exercise 2: Band Rows https://youtu.be/wHnwbKc4764
Exercise 3: Band Pull Aparts- https://youtu.be/rET_4ipKOxI
Exercise 4: Hip Raises- https://youtu.be/6MattdVUtZ0
Exercise 5: Elevated Press Ups- https://youtu.be/zbymmNt6pI4
Exercise 6: Fire Hydrants- https://youtu.be/1HtQ3n6ztgU
Exercise 7: Paloff Press https://youtu.be/JyFCFItrgLk
Exercise 8: Band Rotator Cuff- https://youtu.be/xWonQnKNzG4
Thanks for reading and we look forward to assisting the members of this Pickleball group in the future. Any questions you have please let us know!
Get Results Fitness
Are you interested in one to one coaching, or our online training? You can book a phone call with Scotland’s Personal Trainer Of The Year finalist, Paul using the form below:
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