Whole-Body Motion
Gross motor movement is a well-established fundamental element of skillful performance in sports. Gross motor skills are highly beneficial to the pickleball stroke because they adds power, control, balance, and consistency to your shot.
Why Whole-Body Motion Helps:
Generates Power Efficiently
– Using your legs and core transfers energy upward through a kinetic chain.
– This means you can hit stronger shots with less strain on your arm or shoulder.Improves Balance and Stability
– Bending your knees lowers your center of gravity, giving you a stable base.
– Rising with your shot maintains balance through the swing and follow-through.Enhances Timing and Rhythm
– Coordinating the rise with the stroke (especially on dinks and volleys) promotes a smooth, fluid motion.
– Helps avoid jerky or rushed swings.Gives Better Reach and Adaptability
– Getting low with bent knees lets you reach low balls effectively.
– Then rising helps adjust trajectory and gives the ball a gentle lift when needed.Reduces Injury Risk
– Relying solely on the arm, especially without body support, increases strain on the wrist and elbow joints.
– Using legs and core distributes effort more safely.
What Happens If You Only Swing the Arm:
Loss of control and consistency, especially on soft shots like dinks or drops.
Weak or muscled shots that lack touch.
Overuse injuries over time (elbow, wrist, shoulder).
Less ability to adjust to different ball heights and placements.
Practical Application:
For shots like:
Dinks: Use a soft bend in the knees and rise slightly as you push forward with your paddle.
Drop shots: Knees bend to get under the ball, then rise gently to give it loft.
Drives or serves: Load with knees and hips, then uncoil into the shot.
Bottom line:
In pickleball, the legs and core are as important as the arm. Think of the shot starting from the ground up — not just the paddle down. Even small motions, like a slight rise from the legs on a dink, can make a big difference in precision and flow.