IntoPickleball_Newsletter_01-25-24

January 25, 2024

Hello! This week, it’s all about boosting your skills and stamina on the court. Read on for a drill to help you learn backspin, stretches that will improve your flexibility and protect you from injury, and the best foods for pickleball players. Plus, smart strategy and playing advice from pro AJ Koller. 

Photo courtesy of Michelle Esquivel

COACHING TIP: HOW TO CREATE BACKSPIN 

Putting backspin on the ball slows the pace of the game, giving you more control. It also keeps the ball low, which makes it difficult for your opponents to attack. Backspin is especially useful when you’re facing players who like to slice and dice, says Michelle Esquivel, director of pickleball at the Craneway Pickleball Pavilion in Northern California. It gives you more time to respond to the next shot and gain an advantage, she explains. Esquivel’s “Slinky” drill will help you master backspin so you can spin for the win.

Photo by Justin Steele

STRETCHES TO HELP YOU STAY INJURY-FREE

Improving your flexibility and mobility can help keep you strong and healthy on the court. By working the muscles you use most in pickleball, and targeting the moves you make, such as lunging for the ball, you’ll build strength and power, says physical therapist Randy Bauer of Orange County, California. You’ll also lower your risk of getting injured. Bauer recommends these top 6 moves before a game or as part of your regular workout routine to help you prep for play and recover afterward.

Photo by David Blakeman

EXTEND YOUR REACH ON THE COURT

And if you’re not yet convinced stretching can make a difference to the way you play, pro AJ Koller shared with us a stat that just might convince you. Koller says that stretching is one exercise that has measurably boosted his playing skills. “Being able to extend my reach by 2 percent by being more flexible has really helped,” says Koller, who has a routine of 20 to 30 stretches that he does regularly. Get more of Koller’s pro secrets, including advice for making more effective shots, whether you’re a beginner or more experienced player.

Photo by Elena Elisseeva/Alamy

PERFORMANCE-BOOSTING FOODS FOR PICKLEBALL PLAYERS

Up your energy levels and play even better by eating yogurt with berries between games. Here’s why this dynamic duo works: Yogurt contains probiotics, substances that research shows improve exercise performance and helps your muscles repair and recover. Yogurt is also easy on your digestive system, so it won’t weigh you down. For their part, berries are filled with polyphenols, nutrients that have been shown in numerous studies to significantly improve exercise performance. For more smart snack ideas, check out our list of power foods for pickleball players.