Strength and Conditioning Program
Strength and ConditioningProgram
NRPC has secured funding from Healthy North Coast to run a Strength and Conditioning program for our members over the next 12 months. Sessions will be available through Open Sports two weeks prior to these dates (free sessions). Future dates and venues will be confirmed.
Pickleball rewards players who can move well - quick lateral steps, controlled lunges, fast changes of direction, and the balance to recover from awkward positions. It also carries a predictable injury profile: falls, calf and Achilles strains, knee complaints, and shoulder irritation are the most common reasons players end up off the court. Strength training is the single most effective tool for reducing that risk, and it directly improves on-court performance and confidence - particularly for members returning to sport or managing joints that have a few kilometres on them.
The strength and conditioning program will be delivered by Michael Bosman from Forward Fitness. Michael has developed a structured, three-level strength and conditioning program designed specifically for pickleball which will be free to NRPC members. The program includes a three-level training pathway designed for beginners through to tournament players. There will be three 60 minute sessions on each day run back-to-back with up to 20 participants per session (see attached flyer).
LEVEL 1: COURT FOUNDATIONS - BEGINNERS & EMERGING PLAYERS new to the game or new to training - foundations, balance and confidence. The entry point for most members, including older and returning-to-exercise players. Focusing on the fundamentals that keep people on their feet and pain-free.
LEVEL 2: STRENGTH FOR PICKLEBALL - REGULAR PLAYERS building strength for better, longer, injury-free pickleball. Weights enter the picture. Sessions build genuine strength through the patterns pickleball demands most - lunging, rotating, reaching and recovering.
LEVEL 3: POWER & PERFORMANCE - REGULAR COMPETITIVE PLAYERS adding power, speed and agility to their game. For members who have built the base and want on-court speed. This is where injury-proofing meets performance - especially deceleration, the biggest injury driver in the sport.
Each level includes a simple competency checkpoint. Please choose the session level that is right for you.
The initial sessions will be held at the BISC on August 15, August 29 and September 26:
Level 1 starting at 1.15 pm
Level 2 starting at 2.45 pm
Level 3 starting at 4.15 pm
These sessions will be free and will be available through Open Sports. Please only book in to one session each day. If these sessions are popular, we may limit attendance to first-timers.
Level 1 starting at 1.15 pm
Level 2 starting at 2.45 pm
Level 3 starting at 4.15 pm
These sessions will be free and will be available through Open Sports. Please only book in to one session each day. If these sessions are popular, we may limit attendance to first-timers.
Future session dates and venues will be confirmed.
More about the trainer - Michael Bosman is a personal trainer in Ballina, with over 5 years of professional experience (Certificate III & IV in Fitness qualified). He has trained hundreds of people, men and women, ranging from teenagers to octogenerarians, from mums and dads to professional sports players and world-class athletes. He currently trains people at Anytime Fitness Ballina and occasionally does in-house and outdoor training classes and training sessions. He is also a competitive bodybuilder (NBA Gold Coast Over-40s Classic Physique Champion and National Over-40s runner-up), a runner (6 marathons + ultramarathons), and has also competed at the Obstacle Course Race World Championships and numerous Spartan Races. In his spare time, Michael loves to read, hike, travel, and challenge himself to do new things.
If you have any questions about the program, please contact Pam Chilman vicepresident@nrpickleball.net.au or Robyn Simmonds committtee2@nrpickleball.net.au.
Note:
Note:
• The usual waitlist conditions will apply, including opting out if unable to attend.
•You do not need to commit to all levels, and are able to attend just one session, or multiple sessions (just not on the same day).
•I f not ready to move up a level, you are able to attend the same level session multiple times.
NRPC acknowledges the support of Healthy North Coast for this important initiative for our members.
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