Movement Positioning Drill for Intermediate

This guide explains the Movement & Positioning drill for intermediate pickleball players. This 45-minute drill will help you improve your movement and shot execution on the court.

Why Movement and Positioning Matter

For intermediate players, it's important to combine movement drills with shot execution. This helps improve your overall play by:

• Improving on-court movement
• Improving shot execution

This drill is rated a 3 in difficulty, so it provides a moderate challenge.

What You'll Need

Before you start, gather these items:

• Pickleball paddle
• Pickleball balls
• Agility cones

Step-by-Step Instructions

Here’s how to do the Movement & Positioning drill:

1. Warm-up: Perform active stretches for about 10 minutes before starting. This prepares your muscles and reduces the risk of injury.
2. Cone Setup: Place four agility cones on the court. Place two cones near the net and two cones near the baseline, spaced apart.
3. Drill Execution:
   1. Start at one of the baseline cones.
   2. Move laterally to the other baseline cone.
   3. Sprint to one of the net cones.
   4. Return to the starting baseline cone.
   5. Repeat, alternating between the net cones.
4. Shot Incorporation: As you move between cones, incorporate pickleball shots. For example:
   1. After reaching a net cone, perform a volley.
   2. After reaching a baseline cone, perform a groundstroke.
5. Repetitions: Do this drill for 30 minutes, with short breaks as needed.
6. Cool-down: Cool down with static stretches for 5 minutes.

Important Tips

Keep these points in mind during the drill:

• Focus on footwork and balance during all movements.
• Maintain a ready position with your paddle up.
• Control your breathing to avoid getting tired quickly.

Alternative Drills

Here are a couple alternative ways to practice:

Lateral Movement Drill

Set up two cones a few feet apart. Practice moving laterally between them, focusing on quick steps and maintaining a low center of gravity. You can add a paddle and practice dinking to make it more game-like.

Approach Shot Practice

Have a partner feed you balls, and practice approaching the net while hitting approach shots. Focus on moving forward while maintaining balance and control.

By following this guide and practicing regularly, you can improve your movement and positioning skills in pickleball.