Category: Fit for Pickleball

Rotator Cuff Relief: How to Protect Your Shoulders and Keep Smashing

Let’s face it: pickleball can be murder on your shoulders if you’re not careful—especially as we get older and our joints start voicing their opinions. In my “blueprint” philosophy, we focus on total-body harmony—which means we don’t just play; we prepare and protect so we can keep playing for years to come. Your rotator cuff is a prime example of where that matters most.

Your rotator cuff is a group of four small muscles (and their tendons) that wrap around your shoulder joint, stabilizing it and helping you lift and rotate your arm. Whether you’re going for a powerful overhead smash or a sneaky drop shot, these muscles are the unsung heroes behind every swing. That is, until they start screaming in pain.

Squat Your Way to a Stronger Pickleball Game

Let’s face it, nobody wants to hobble off the pickleball court before they’ve had their fill of dinks and drives—especially our 50+ players who plan to keep smashing well into their golden years. That’s where squats come in. They’re one of the most effective ways to build bulletproof knees and protect yourself from unwelcome injuries.

When you have stronger legs and more stable knees, you’ll change directions faster, reach those sneaky drop shots, and reduce the chance of that “oops” moment where your knee decides it’s done for the day. Whether you’re pushing for a 4.0 rating or just want to keep playing socially without an ice pack on standby, squats are a game-changer for aging pickleballers.

Tennis Elbow Cramping Your Pickleball Style? Here’s How to Get Back in the Game—Pain-Free

If tennis elbow is keeping you from enjoying your time on the pickleball court, you’re not alone. This common overuse injury doesn’t just affect tennis players; it’s notorious among pickleball enthusiasts too. The good news? With a few simple adjustments and some proactive care, you can reduce pain, protect your arm, and get back to playing at your best. Tennis elbow isn’t just a pickleball problem; it’s a sign that your body needs better support and recovery practices. Addressing the issue ties directly into the Blueprint’s focus on proactive maintenance and functional fitness.

Master Your Pickleball Footwork with the L.E.F.T. Drill

If you want to improve your footwork and dominate the pickleball court, it’s time to add the L.E.F.T. Drill (Lower Extremity Functional Training) to your routine. Originally designed as a staple in agility training for basketball and tennis players, and often seen on the practice track and in football camps, this drill is the foundation for quick, controlled movement in any sport. And when adapted for pickleball, it becomes a powerful tool to level up your game.