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Balance and lower-body progressions recommended before and after play
Summary
Presenters demonstrated balance drills (Y-pattern, single-leg RDL), chair squats and lunges as progressions to improve single-leg control and reduce side-to-side imbalances for pickleball players.
Dr. Rachel Roberts led attendees through balance drills and single-leg progressions designed to improve control and reduce imbalances that contribute to injury. She instructed participants to "start with two feet together" for the wide balance drill, then move to single-leg heel taps and diagonal reaches, with chair support available for safety.
Dr. Bryce Creamer demonstrated chair squats and multiple lunge variations (forward, lateral, reverse, curtsy) as progressions from assisted to full-range bodyweight squats. Presenters emphasized starting at a comfortable range and gradually increasing depth and load to grow capacity without provoking flare-ups.
