Watching recreational play informs my teaching. I may spot fairly simple things that could significantly improve a player’s performance. One such thing is pickleball posture.
common issues
When Linh and I traveled around the country, we had the opportunity to meet so many different players. And we observed different styles of play. I didn’t always get to go out and mix in with local players, but when I did I tried to take in what was going on around me. I tried to identify what people do naturally and see what issues might be going on.
I have written before about some of the universal quick fixes I can offer to every student. So today, let me offer you another related to your pickleball posture.
STOP BENDING AT YOUR BACK!
I see poor pickleball postures at many levels of play. Often people crouch over, making themselves seem smaller. This is really bad for your body, putting stress on your back, hips, hamstrings, quads, and more. Not only is bending at your back bad for your body, but it affects your ability to play at your best.
- Often when people bend their back they rest their arms to close to their body. You want your arms relaxed but in front of your body.
- Bending your back disengages your core, making it more difficult to rotate your hips and shoulders.
- When our back is compressed we tend to pull our weight forward with our upper body, leading with our heads causing all sorts of balance issues.
- Finally, when we bend at the back we tend to feel a little “heavier” causing us to shuffle with a jerking motion rather than making fluid steps. Have you ever heard someone say, “lift with your knees, not your back”? There is a good reason, these sharp shuffling motions place a lot of strain on your knees as well!
Proper Pickleball Posture
I imagine myself sitting on an exercise ball. My back is more upright and I only bend at the knees and hip-joint. This places your weight in your lower body, allowing you to extend more and stay balanced. I have written before that I like to think about taking up as much space as I can. I want to feel as tall as I can.
Imagine holding a towel on either side. Now imagine folding the towel. This is what your body does when you bend your back. Now imagine twisting the towel from top to bottom. This is how your body rotates when your back is more upright and your knees are flexed.
Proper pickleball posture allows us to keep our paddle out and away from our bodies. We engage our larger, shoulder muscles. We maintain a more balanced position allowing us to rotate, accelerate, or change directions quickly.
before the point begins
During your next pickleball session, I want you to commit to being conscious of just one thing. I want you to begin every point in the correct pickleball posture. When we get our bodies in the correct position to start, we are more prepared for the ball and will hit better shots. Good preparation is essential! Think about your pickleball posture. You’ll play better and perhaps avoid some injuries as well.
