Swing into Action: Mobility Drills for Pickleball

Today, Pickleball is becoming a common pastime for athletes and friends alike. It is a fast-growing sport combining elements of tennis, badminton, and ping-pong that demands agility, coordination, and a wide range of motion. To perform at your best and reduce the risk of injury, maintaining and improving mobility in key areas of the body—including the thoracic spine, hips, and shoulders—is essential. Let's explore some effective mobility drills to enhance your pickleball game recommended by top physical therapists in Overland Park.

Understanding Key Areas

Thoracic Spine: This part of the spine is in the mid-back and plays a crucial role in rotational movements. Many Overland Park physical therapists understand that improved thoracic mobility can enhance your ability to execute powerful and controlled swings.

Hips: Hip mobility is vital for swift lateral movements and quick changes in direction. It also supports a stable and balanced stance.

Shoulders: Shoulders are heavily involved in every aspect of pickleball, from serving to dinking to smashing. Good shoulder mobility ensures a full range of motion, which is crucial for effective strokes and preventing injuries according to top Overland Park physical therapists.

Mobility Drills for the Thoracic Spine

1. Thoracic Spine Lateral Glides:

• Start standing with spine in a tall and lengthened position, bend the knees slightly
• Glide your mid back from left to right while keeping the lower back stationary, focus on moving only the bottom of your sternum 

1. Cat-Cow Stretch:

• Get on all fours with your hands directly under your shoulders and knees under your hips.
• Arch your back upwards (cat position) 
• Dip your chest towards the floor while lifting your head (cow position).
• Repeat for 10-15 repetitions.
• This movement increases flexibility in the spine, aiding in better posture and movement fluidity.

1. Thoracic Wall Rotations:

• Start in a kneeling position next to a wall, bring your inside leg touching the wall upwards into a 90 degree angle 
• Place your hands behind your head with your elbow against the wall 
• Keep your hip against the wall and use the elbow against the wall to guide the motion as you rotate your body to face the wall
• Return to starting position 

Mobility Drills for the Hips

1. Hip Circles:

• Stand up with spine straight and feet hip width distance apart 
• Stand on one leg while keeping the lifted leg straight
• Slowly draw a circle moving through your hip socket

1. Hip Tick Tocks:

• Begin standing in neutral position 
• Stand on one leg allowing the lifted leg to bend at the knee and raise to hip level
• Move foot in and out swiveling through the hip

Mobility Drills for the Shoulders

1. Shoulder Circles & Figure 8s:

• Stand in a neutral position and bring arms out to a “T” 
• Begin tracing a circle with fingertips
• Repeat 5 times then switch direction 
• For figure 8s: draw an 8 going forwards and backwards

1. Banded Y-Raises:

• Place band beneath your feet
• Raise band to shoulder height forming a “Y”
• You should feel the muscles between and below your shoulder blades working

Incorporating these mobility drills into your routine can significantly enhance your pickleball performance. Not only will you move more fluidly and efficiently, but you'll also reduce the risk of injury, allowing you to enjoy the game longer and more competitively. Prioritize these exercises as part of your warm-up and cool-down routines, and you'll notice a marked improvement in your agility, power, and overall game play. If you want to take your game a step further, contact a physical therapist in Overland Park at Elevate to help you create a personalized mobility plan.