COVID 19-Day Pickleball Fitness Challenge

It is important before you really jump into a challenge for change to have a day to evaluate how you are going to do it or you will jump ship before you know it. All I am asking is that you give 19 minutes of your MORNING routine to this challenge. Today you will evaluate what your morning routine is and then decide where the 19 minutes for the challenge will go.

The activities are as follows: Figure 8, double feet jump, V sprints, jump rope, mountain climbers, and high plank! You complete the first four drills for 1-minute straight and the last two for 30 seconds each. Take a minute break and do it again!

The activities are as follows: Square drill (with cones) going counter clockwise, lunges, square drill clockwise, wall sits(this one kills!), shuffle to the right and pretend forehand dink and then shuffle to the left pretend backhand dink, squats. The cone drills are 1-minute and the non cone drills are 30 seconds. Do this again a second time

The activities are as follows:

1. T-drill – intervals of just one (this is good to focus on speed over endurance)
2. V-drill – sprint to the corners and back to the center
3. Jump rope – specifically single leg jumping
4. Reaction and volley drill with a partner

The activities are as follows:

1. Box jump – Jump rope for 1-minute straight
2. Pushups – 30 seconds (as many as you can do)
3. Squats – 30 seconds (as many as you can do)
4. Jump roping – 30 seconds (as quickly as you can)

The activities are as follows:

1. Split step, split step, split step, side (dink) to side (dink)
2. Split, split, split, side (dink) to side (dink) backwards, center split step
3. Hourglass split step (diagonal, straight, diagonal, straight then switch it up) each corner split step
4. Each one do 90 seconds each for 3-4 sets

The activities are as follows:

1. (1 min) Airplane -bringing leg back straight and make airplaine position and then drive up the knee.
2. (1 min) Side lunges
3. (1 min) Drop squats
4. (30 sec/side) Plank walk each side
5. (1 min) Zig Zag lateral shuffle to sprint

The activities are as follows:

1. (1 min) Weighted Front Squat
2. (1 min total-30 seconds each foot leading) Forward Foot Speed
3. (1 min) Lateral Foot Speed
4. (1 min total-30 seconds each hand) Wrist Rotations with weight

The activities are as follows:

1. (3 times-up and back counts as one) Two Up Two Back Side Step, Hop Forward, Step Back
2. (3 times -up and back counts as one) Balance Side Jumps-Advanced progression jump backward to the start point
3. (3 times -up and back counts as one) Walking plank with push ups-Beginner 1 push up, intermediate 3-5 push ups, advanced 6-10 push ups

The activities are as follows:

1. (1 min) Wall sit – with weight
2. (1 min) Jump Rope
3. (30 sec) Traveling Lunge – with weight
4. (30 sec) Squats – with weight
5. (30 sec) Loading Lunge – with weight (alternate legs)
6. (30 sec) Scissor Switch Jumps
7. (1 min) Tall Plank with Push-ups
   Repeat 4x

The activities are as follows:

1. (10x 2 sets) Squats
2. (10x 2 sets) Jumping jacks/Jump
3. (10x 2 sets) Calf raises

(1x forehand-1x backhand)
Wall Bounce ➞Tap Up ➞ Bounce ➞ Wall ➞Repeat
Side Jump and Hold
Wall Bounce ➞Tap Up ➞ Wall ➞Repeat
Airplane➞One leg balance with reach
Wall Bounce ➞Tap Up ➞ Bounce➞Repeat
One Leg Balance with Ball Tos
Wall ➞Tap Up ➞ Wall ➞Repeat

The activities are as follows:

1. (1 min) Pivot each 5 ➞ 5 Wall dinks
2. (1 min) High Plank
3. (1 min) Leg Raises to 90 degrees and lower➞ Hands under hips
4. (1 min) Elbow Plank
5. (2 min) Leg Raise 6” off the ground Feet together hold 10 sec ➞ Feet apart Hold 10 sec ➞ Feet together hold 10 sec
6. (10 times) Squats
7. (10 times) Jumping Jacks ➞ Wall dink 5 times (Repeat a total of 3 times)
8. (30 consecutive) Wall dink ➞ “weird” backhand dink
9. (1 min) Jump Rope
10. (1 min) Wall Sit
11. (1 min) Jump Rope
12. (90 sec-2 min) Wall Sit

The activities are as follows:

1. (20 seconds on 10 second rest) Burpees ➞ Repeat 8 rounds Rest 1 minute
2. (20 seconds on 10 second rest) Plank Ups ➞ Repeat 8 rounds Rest 1 minute
3. (20 seconds on 10 second rest) Lunge with Star Jack ➞ Repeat 8 rounds Rest 1 minute
4. (20 seconds on 10 second rest) Skaters ➞ Repeat 8 rounds Rest 1 minute

The activities are as follows:

1. (100 double or 200 single) Jump rope-double or single unders
2. (20 second shuffle-20 second rest=6 rounds total) 20’ side shuffles
3. (touch each cup once-change arms=2 rounds one each leg) 4 Cone Balance Tap

The activities are as follows:

1. (1 min) Jump Rope
2.  (20 each)
   1. Forehand Volleys
   2. Backhand Volleys
   3. Forehand Dinks
   4. Backhand Dinks
   5. Forehand Volley and Dink Combo
   6. Backhand Volley and Dink Combo
3. (1 min) Reverse lunge with a jump
4. (1 min) Side to side shuffle-4 big steps between markers
5. (30 each) Crunch with a hold on top
6. (20 each side) Elbow to knee crunch

Repeat 2x

The activities are as follows:

10 Reps Each

1. (Hold each position for a 5 count) V hold with a Twist
2. (Hold each position for a 5 count) Spiderman Plank Hold
3. (Hold each position for a 5 count) Windshield Wipers
4. (Hold each position for a 5 count) Bird Dog and Opposite Side Hold
5. (Hold each position for a 5 count) Hollow Hold to a V-Sit Hold to a Russian Twist

The activities are as follows:

1. (2 min) Jump Rope
2. (10 reps) Broad Jump
3. (1 min) Step Ups-Alternate the starting foot
4. (1 min total-30 seconds on each foot) One footed side jumps
5. (20 reps) Movving skaters

Repeat 3x

The activity is as follows:

Play to 11, win by two. The server starts at the kitchen line. The server calls the score, calls their score first, and then opponents score. The server serves the ball deep to start the half-court rally. The receiver is back on the baseline. Rally begins. If the server wins the rally, they are not awarded a point but do move back to the baseline to receive. If the person who started on the baseline (the receiver) wins the rally, they win a point and stay at the baseline for the next rally.