B3Bands Pickleball Program
Here is the B3 Bands Program for Advanced Pickleball Development
Combination of Strength Training, on Court Training, and Agility Speed Training (5 Days per week)
Upper Body Strength (Arm Bands) > 1 Day per week
> Follow the Upper Body Exercises on this video: Upper Body Basic.
> At the conclusion of these Upper Body exercises, do 1 set of a Plank on your toes and elbows to failure
Lower Body Strength (Leg Bands) > 1 Day per week
> Follow this 4 Minute lower body workout that we call 4-minute Booty workout: 4 Minute Booty (legs)
> If you cannot do the Mountain Climbers at the end, do a wall sit to failure
> At the conclusion of this workout, do 1 set of a Plank on your toes and elbows to failure
On Court Playing (Wear all 4 Bands) > 2 Days per Week
Play for 10-20 minutes with the Bands on. Be in constant motion simulating all the different movements of your sport. After feeling a deep burn, take the Bands off, hydrate and resume playing. If you cannot access a court, simulate playing movements at home, or in your garage.
Speed / Agility (Leg Bands) > 1 Day per Week
Pick from 5 of these Speed Training Exercises and complete 2 sets of each exercise for a total of 10 sets in ~ 20 minutes : Speed Training for Pickleball