Another important factor is the effect of the ball and paddle on the thinking process . I ’ ve noticed while instructing adults that they ’ re just big kids . Give them a toy and the brain has but one thought — the toy ! If the student is only concentrating on hitting the ball , it ’ s very difficult to go back and reintroduce the importance of the feet . However , if the first lesson stresses the concept of balance , even during the course of actual play , when the ball takes over the brain , there is a correlative reference point .
I ’ ve had great success introducing a short physiology lesson and the principles of balance before the interference of the ball . This is easily demonstrated and has taken place every time I teach a beginners class . Only after these important safety lessons are presented and practiced , does the class actually get to hold a paddle and ball . Once they get the equipment , of course they want to hit the ball , even if it ' s just tapping it to themselves . At this point I just wait . More start tapping then — presto — the knees straighten and feet come together . I stop the class , ask them where their feet are , I love the look of understanding ! The reference point has worked .
Another great demonstration highlighting the loss of the base and balance is to roll a ball to one of the beginners and ask him or her to simply pick it up . Presto again — the student ’ s feet come together with little or no knee bend . They invariably bend from the waist , immediately putting their body out of balance .
The awareness and practice of the balance principals needs to become an ingrained way of life for seniors . And not just while playing pickleball !
Part 2 : It ' s All About the Base
The next step of my introductory lesson involves adding footwork practice using the newly learned wide base concept . Most pickleball players think their shoulder width is an adequate width for their bodies . Perhaps this is true when they ’ re standing in a line at the movies , but not when they are on the pickleball court .
The second principal of balance has to do with a lower center of gravity . Unfortunately , as we age , we move less and less . This lack of motion leads to stiffness . The more stiffness , the less motion — a vicious cycle ! I ’ m fond of the Arthritis Foundation ’ s motto “ Motion is Lotion ,” because it ’ s so true . In order to lower the center of gravity , the knees must bend . I make certain I always introduce my students to the best form to use in bending their knees . The verbal cue I give them is : “ bend your knees like you ’ re putting your buns on the edge of a chair .” Tucking the butt in while squatting is stressful on the knees .
Once my students understand how to establish a wider base of support with a knee bend , it ' s time to introduce the side step . While this isn ’ t a natural movement , in pickleball it ’ s an essential skill . I make certain to remind students not to cross one leg over the other . This crossover will totally eliminate a player ’ s base of support .
Perhaps the most important step in the game is the drop step . How many times have you heard : “ Don ’ t back up .” Simply put , it ' s dropping either the right or left foot back toward the base line maintaining the wide base .
Until recently , the USAPA listed not backing up as # 1 on their educational goal chart . When a player backs up , the knees tend to straighten , and the weight moves to the heels . The head is no longer over the base , since the base has disappeared . This causes many players to fall .
The worst sound I ’ ve ever heard was a head hitting the court following this move .
Here are three reasons to use the drop step :
• It demonstrates how to avoid backing up while still being able to chase down a ball over the head
• The base is maintained at all times
• It can help a player get into the correct position to execute ground strokes
Here ’ s how to execute a drop step :
1 . Drop a foot back toward the baseline ( foot 1 ). At the same time , lift the toes up on the other foot enabling that foot ( foot 2 ) to pivot on the heel
2 . Feet should be parallel and there should be the same width base with knees bent
3 . From this position , if the ball is close , a side step can be used to reach the ball , or if it ' s further than a side step , foot 2 can continue in the same directions so the player can run toward the base line . ADVANTAGE : The wide base and balance maintained !
Students should practice a drop step with both feet . After 10 to 15 minutes of footwork , concentrating on the wide base and lower center of gravity , most of the class will start to feel the “ burn ” in their quadriceps .
At this time , with an aware instructor , the level of strength and endurance the class possesses can be observed . A student with the onset of fatigue will have difficulty maintaining the knee bend and the wide base . These folks need a little rest . This is a perfect time to demonstrate some stretching , both dynamic and static — a reminder to the class that endurance and strength will take some time to regain .
Pickleball is addicting , but injury will only delay the pickleball fix . I often give students “ homework ” during the “ rest time ”— leg strengthening exercises that can be done at home . To quote a classmate who also teaches seniors , “ Work those quads , the most important muscle in your body !” Without quadriceps strength , mobility is very difficult !
So , remember , it ' s all about the base ! Pickleball is a fabulous activity for all age groups . I have been told that 80 percent of unforced errors are caused by poor footwork and poor balance . If this percentage is close to accurate , it ’ s a compelling reason to start with footwork when teaching any age group . The health benefits of pickleball for seniors are well documented . If incorporating this information into your instruction prevents falls and injuries , it ’ s well worth adding this approach to your teaching . •
Sharon MacKenzie is a USAPA Ambassador in Indian Land , SC . She received a BS in Physical Education with a minor in Biology at the University of Maryland . She has taught and coached 32 years in Montgomery County , MD , and has been teaching seniors since 2005 .
MAY / JUNE 2018 | MAGAZINE 73