Major League Pickleball (MLP) and DUPR partner with Life Time in Strategic Alliance to Elevate Fast

"We're not just about playing; we're about fostering a thriving pickleball culture."

Orlando Advanced Pickleball (OAP) started as a small community of pickleballers, to now having cultivated a huge group of pickleball enthusiasts in Florida, boasting over 3,900 members. OAP, founded in April 2023, joined DUPR in October, is not only encouraging level base play, but also about making a positive impact on the environment.

Beyond the court, OAP is committed to sustainability through their pioneering pickleball recycling program in Florida. By converting worn-out pickleballs into functional zip ties, OAP has diverted over 225 lbs of pickleballs from landfills, equating to over 1,500 pickleballs recycled and counting. "We're not just about playing; we're about fostering a thriving pickleball culture", says Dave John, founder of OAP. Strategic bins have been placed across key locations in Central Florida, with plans for expansion pending local government approval. In the meantime, individuals are encouraged to transport their worn-out balls to courts equipped with recycling bins to help preserve the environment and support OAP's mission to ensure pickleballs don't end up in landfills, both for the sake of environmental responsibility and for the legacy future generations of pickleball enthusiasts.

“We're committed to ensuring pickleball don't end up in landfills, both for the sake of environmental responsibility and for the legacy we leave for future generations of pickleball enthusiasts,” Dave adds. The organization is also hosting a Fundraising Tournament in June, to raise money for the Second Harvest Food Bank of Central Florida, that already has over 220 registrants!

Founded just a year ago, OAP wasted no time in partnering with DUPR shortly after its inception. “Recognizing that DUPR is the pinnacle of accuracy and consistency in pickleball rating systems, OAP swiftly joined forces. Now, OAP is preparing for upcoming events, ensuring that scores are entered into DUPR”, Dave confirms. 

The OAP Team recognized the importance of recycling pickleballs after noticing many damaged balls being thrown away in trash cans at courts. Standard recycling facilities cannot process thermoplastic molded resin, the material pickleballs are made from, so OAP took the initiative to ensure these balls do not end up in landfills. 

“Every contribution helps our collective efforts” David adds. “We can help save the world, one pickleball at a time." Whether it is through league participation, tournament play, merchandise purchases, lessons, or donations, all of it helps towards the goal of a more environmentally efficient pickleball community.

OAP operates their recycling initiative without any financial gain, emphasizing their dedication to making a difference in the environment and the pickleball community. As a relatively new organization, OAP has quickly established itself in the pickleball world through partnerships with organizations like DUPR for accurate rating systems and innovative initiatives like pickleball recycling.

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Learn more about Orlando Advanced Pickleball here.

The only way to improve your pickleball skills and reach your full potential is through structured practice and consistent competitive play. However, injuries and chronic pain are preventing some pickleball players from reaching their full potential on the court, leading to frustration and missed opportunities to enjoy the game they love.

UBS reports that in 2023 alone, there were almost $400 million in injury claims. But you don’t have to be a statistic. 

Many pickleball players are solely focused on playing, neglecting the importance of off-court training — leading to muscle imbalances, poor movement patterns, and increased risk of injury. Without addressing these underlying issues through targeted strength and mobility training, pickleball players may find themselves sidelined by injuries or unable to improve their skills and perform at their best.

In this article, we'll explore the science-backed benefits of incorporating strength and mobility training into your pickleball routine and provide you with simple and effective steps you can take today to help you reduce injuries, move more efficiently on the court, and unlock your full potential as a player.

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The Benefits of Resistance Training for Pickleball Players

Resistance training is essential for global health and wellness, but especially for pickleball players. A well-structured plan builds strength, endurance, and resilience to injury.

Research demonstrates that resistance training:

• Increases fat-free mass & decreases body fat % 
• Increases muscle strength and power
• Improves bone density and balance, reducing the risk of fractures from falls or impacts
• Strengthens tendons and ligaments, minimizing the risk of overuse & traumatic injuries

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By incorporating resistance training at least twice a week, you'll build a strong foundation for your pickleball game and extend your life expectancy. A recent study with over 90,000 participants found a 41% reduction in all-cause mortality when resistance training was combined with at least 150 - 300 minutes of moderate to vigorous physical activity (MVPA). 

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And yes, pickleball qualifies as MVPA!

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Designing a Resistance Training Plan for Pickleball Players

A well-designed resistance plan should target the major movement patterns: push, pull, hinge, squat, twist, and carry. These movements are functional for daily living and are the foundation of many sporting actions.

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When designing your resistance training plan, there are a few critical variables to account for:

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Intensity

Intensity refers to the weight or resistance you use when performing an exercise. It can come from various sources, such as dumbbells, barbells, resistance bands, or even your body weight. The heavier the load, the more challenging the exercise becomes for your muscles.

Intensity Guidelines

Beginner: If you’ve been doing resistance training for less than 6 months, choose a moderate intensity and focus on performing each exercise with good technical proficiency.

Intermediate: If you’ve been resistance training for less than two years, choose an intensity that challenges but doesn’t change your form.

Advanced: If you’ve been resistance training for 2+ years, you’ll need to use higher-intensity loads to continue to see improvement. After several warm-up sets, your primary sets should push you within a few reps of failure while maintaining excellent form.

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Volume

Volume refers to the overall workload your muscles handle during a training session or week. It takes into account the number of exercises you perform and the sets and repetitions you complete for each exercise.

A dose of approximately 10 sets per muscle group per week is a general minimum prescription to optimize your workouts. Research indicates there are potential benefits to higher volumes for underdeveloped muscle groups, but you should always progress your volume slowly. 

Avoid increasing your total workout volume by more than 15% per week, or you will dramatically increase your risk for injury.

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Frequency 

The US Department of Health & Human Services and the World Health Organization recommend that adults perform at least two total body strengthening sessions per week. 

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Rest Interval 

As a general rule, rest periods should last at least 2 minutes when performing multi-joint exercises. Shorter rest periods (60-90 secs) can be employed for single-joint exercises.

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The Role of Mobility Training in Pickleball Performance

Research indicates that improving mobility through targeted exercise programs can reduce the risk of injury in various sports. Mobility refers to the ability to move your joints through their full range of motion and to be strong and stable in those positions. 

For instance, a mobile pickleball player should be able to flex their hips, knees, and ankles at the kitchen line to return shots. An immobile player may place undue stress on their lower back from bowing at the waist instead of bending the hips, knees, and ankles to return shots.

There are several areas of the body where poor mobility can lead to pain and injury:

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• Ankles: essential for quick direction changes and to prevent ankle sprains
• Hips: important hinging, squatting, and rotating 
• Shoulders: crucial for overhead shots, serving, dinking, and more
• Knees: critical for squatting and generating force to move quickly

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How & When to Train for Mobility

Because mobility training is a low-stress activity on the body, it can be done daily. Incorporating mobility exercises into your warm-up and cool-down routines is an efficient way to incorporate them into your exercise plan, and it can significantly impact your performance and injury resilience. 

Focus on exercises that move your joints through a full range of motion, such as shoulder, elbow, knee, and hip circles. Squatting and lunging patterns, as well as yoga pushups, are exceptional exercises for enhancing mobility.

Here are a few mobility training exercises you can start today that target various muscle groups of the lower body and upper body to improve overall movement quality: 

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Cossack Squat

• Start with your feet wider than your shoulders, toes pointing out. 
• Lift your arms straight out in front of you, shift your weight onto the right leg, and sit back as if there is a chair behind you. 
• Keep the other leg straight, bend the right knee, and lower it as far down as you can without lifting the right heel and keeping the chest lifted. 
• Return to standing and alternate sides until you reach 16-20 repetitions. 

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Cat-Cow

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• Start on all fours with hands underneath the shoulders, knees underneath the hips, and back straight. 
• Arch the back, lifting the head and tailbone to the ceiling. 
• Reverse the movement by rounding the back, tailbone, and shoulders, pulling the belly button towards the spine, and looking towards the hips. 
• Alternate positions for a total of 8-10 reps in each position. 

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90/90 Hip Rotations

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• Begin sitting on your sit bones with your feet wider than shoulder-width apart and knees at a 90-degree angle. 
• With your back straight and core engaged, you can rest your hands behind you for support (progress to lifting your hands and maintaining balance).
• Rotate your hips to one side, keep a tall upper body posture, then slowly rotate back to the opposite side, alternating rotations for 8-12 repetitions. 

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BONUS:

Here’s a video sequence for improving knee mobility with Dr. Kyle Richmond, a rehab and mobility expert.

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Integrating Strength and Mobility Training into Your Pickleball Routine

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Consistency is key to reap the full benefits of strength and mobility training. 

Aim to incorporate resistance training at least twice weekly, focusing on exercises targeting major movement patterns. Also, consider making mobility training a regular part of your pre-and post-match routine or a regular at-home training program.

Using a personalized training app like AIM7 can help streamline your off-court training. With customized resistance training plans based on your fitness level and available equipment, as well as guided warm-ups, cool-downs, and daily mobility sessions, AIM7 makes it easy to integrate strength and mobility training into your routine.

Get your free 60-day trial by using the code (A760FREE).

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Conclusion

Pickleball is a challenging sport that demands a combination of skill, strength, and mobility. By prioritizing off-court training and incorporating resistance and mobility exercises into your routine, you'll reduce your risk of injury and unlock your full potential on the court. 

Remember, the key to success is consistency and a well-designed plan. So grab your weights, resistance bands, and pickleball paddle, and get ready to take your game to the next level!

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By Erik Korem, PhD & Susie Reiner, PhD

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On April 3rd, at the Major League Pickleball Premier Level Draft, the New York Hustlers selected Jackie Kawamoto with the 16th pick of the 2024 draft.

Shortly after, the Los Angeles Mad Dogs used the 26th pick to select Jackie’s twin sister, Jade Kawamoto.

The final rosters for the MLP Premier teams are comprised of the 48 most in-demand players in professional pickleball. Six of those coveted spots went to three pairs of siblings: the Kawamoto sisters, Ben and Collin Johns, and Jorja and JW Johnson.

Whether as practice partners, doubles teammates, or competitors, sibling teams have a unique chemistry that is difficult to replicate. Their shared history, communication skills, trust, competitive edge, and motivation all contribute to their success on the court.

For Jackie and Jade, the sibling advantage has helped them rise rapidly through the ranks of professional pickleball.

“Just having that person to always practice with was definitely an advantage for us,” says Jackie. “I'm a righty and Jade is a lefty, and we move together very well. I think that's our biggest strength. I know where I need to be when she gets pulled wide, and vice versa. I know all of her shots. We just know each other's game so well.”

“We've practiced with each other our whole lives, so it comes naturally,” adds Jade.

Like many professional pickleball players, the Kawamoto sisters have a background in competitive tennis, playing throughout their childhood and into college. 

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Their journey with pickleball began in 2019.

“At first it was just fun, something to do with the family,” says Jade. 

“It didn't take long for all of us to get hooked and pretty much play nonstop,” adds Jackie.

They started competing in 2021, and in less than 3 years, they’ve become top rated pros. The Dink recently rated Jackie and Jade the number five women’s doubles team in the world for 2024, and their 5.9+ DUPR ratings demonstrate how far they’ve progressed in their short time since finding the sport.

“Chemistry is such an important part of this game because of the nature of the game and how quickly it goes,” Jackie explains.

Jade adds that the emotional support is just as important as the training.

“When you grow up with each other, and you're the same age and have gone through similar experiences… I know it's a cliche or whatever, but it does help you on the court to have someone that knows your emotions and knows how to bring you up when you're down,” she says.

This season, that bond faces a new challenge. Where the Kawamoto sisters played together for the ATX Pickleballers in 2023, this year they’ll meet as rivals.

It’s fitting, perhaps, that their new teams represent the sister-cities of New York and Los Angeles, two American metropolises that share similarities and a healthy rivalry.

For Jade and Jackie, meeting head-to-head is an opportunity to keep improving their game.

“We were pretty competitive with each other when we were younger,” Jackie recalls. “It always pushed us to be a little bit better.”

“We still like to be competitive with each other,” Jade says, “but mostly in a fun-spirited way, not like ‘I have to be better than you at this’. It helps us get better if we're trying to have that competitive mindset, but also keeps it fun.”

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