Strength and Conditioning Program
Strength and Conditioning Program
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. 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.
LEVEL 1: FOUNDATION
Designed for participants who are new to strength and balance training, returning to exercise, or seeking to improve movement confidence and stability. This session focuses on building strong foundations through gentle strength exercises, balance activities and functional movement patterns that support healthy ageing, reduce fall risk and improve confidence not only in sport but in everyday activities. We encourage all to consider commencing at this Level.
Designed for participants who are new to strength and balance training, returning to exercise, or seeking to improve movement confidence and stability. This session focuses on building strong foundations through gentle strength exercises, balance activities and functional movement patterns that support healthy ageing, reduce fall risk and improve confidence not only in sport but in everyday activities. We encourage all to consider commencing at this Level.
LEVEL 2: PROGRESS
Designed for participants who are regularly active, attend other training and looking to further develop their strength, stability and movement efficiency. Sessions incorporate functional strength exercises, resistance training and Pickleball-specific movement patterns such as lunging, rotating, reaching and recovering, helping participants move better, stay active longer and reduce their risk of injury. Builds on activites from Level 1.
Designed for participants who are regularly active, attend other training and looking to further develop their strength, stability and movement efficiency. Sessions incorporate functional strength exercises, resistance training and Pickleball-specific movement patterns such as lunging, rotating, reaching and recovering, helping participants move better, stay active longer and reduce their risk of injury. Builds on activites from Level 1.
LEVEL 3: PERFORMANCE
Designed for participants with an established strength and movement base who wish to enhance agility, coordination and dynamic balance. Sessions focus on improving movement efficiency, reaction time, resilience and recovery, with an emphasis on maintaining an active lifestyle, preventing injuries and supporting long-term participation in sport and physical activity. Builds on activites from Level 2.
Each level includes a simple competency checkpoint. Whilst we encourage all to commence at Level 1, please choose the session level that is right for you.
The initial sessions will be held at the BISC on Saturday August 15, August 29 and September 26:
Saturday 15th August:
Level 1: Register at 1.15 pm - Session starts at 1.30 pm
Level 1: Register at 2.45 pm - Session starts at 3.00 pm
Level 2: Register at 4.15 pm - Session starts at 4.30 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.
Saturday 15th August:
Level 1: Register at 1.15 pm - Session starts at 1.30 pm
Level 1: Register at 2.45 pm - Session starts at 3.00 pm
Level 2: Register at 4.15 pm - Session starts at 4.30 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 vice-president@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).
• If 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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