Core Power & Injury Prevention for Pickleball with Shanti Tilling
Week of November 7, 2026
Day 1: Core Foundations & Stability
Goal: Build the deep core control and body awareness needed for safe, powerful movement on the pickleball court.
In this session, you’ll activate the muscles that form your foundation—especially your deep core, glutes, and spinal stabilizers. These exercises train your body to move better, with more control, balance, and coordination.
Day 2: Glute Strength & Knee Stability
Goal: Strengthen the glutes and support the knees to prevent injuries and improve lower-body control on the court.
Pickleball demands powerful lower-body movements. This workout improves knee alignment, hip control, and glute activation—key elements in preventing common overuse injuries and enhancing your ability to move explosively in any direction.
Day 3: Rotational Power Essentials
Goal: Train your body to create powerful, controlled rotation—the secret behind faster reactions and better shot mechanics on the pickleball court.
Today’s workout teaches your core to rotate from the right places— your hips and midsection— WITHOUT overloading your low back. By combining standing, kneeling, and plank positions, you’ll challenge your core to move dynamically and transfer force the way your body needs to in real games.
Day 4: Lateral Stability, Balance + Rotational Power 2
Goal: Strengthen the muscles that support side-to-side movement so you can cut, shuffle, and react quickly—without risking injury.
Pickleball demands constant lateral movement. This workout blends dynamic lateral strength with balance drills to train the stabilizers of your hips, knees, and core to control those side-to-side shifts and rotational transitions.
Day 5: Anti-Rotation & Core Endurance
Goal: Build a resilient core that resists unwanted movement and supports your body through every rally—no matter how long the match.
Pickleball involves constant rotation—but not all rotation is good. Your core needs to know when to move and when to stabilize. Anti-rotation training builds deeper core control and muscular endurance, reducing the risk of back pain, shoulder strain, and sloppy movement under fatigue.
Day 6: Deceleration
Goal: Train your core and lower body to handle impact and control momentum—so you can stop, shift, and explode into your next move with total control.
This workout helps you absorb force safely, stabilize quickly, and prepare your body to react with power and confidence—especially during fast-paced play.
Day 7: Core Mobility & Recovery
Ready to hit the court stronger than ever?
Goal: Gently restore and improve mobility in your spine, hips, and core—so you can move freely, recover faster, and stay injury-free.
Shanti Tilling is a leading personal trainer and fitness instructor, shaping the lives of clients around the globe. She has spent the last 25 years training indoors and outside, flying internationally with corporate clients, and 7 years as the onsite fitness instructor for 2 major film studios. Shanti travels domestically and internationally leading workshops and corporate wellness programs. Shanti has also been the face of numerous fitness products and has been featured in SHAPE Magazine, ATHLETA and CHEVEROLET ad campaigns.
As a personal trainer, Shanti’s passion is inspiring people to be strong for what they love to do, and helping them create their own healthy, active lives. She is an outdoor fitness junkie and has cycled, hiked, run, surfed, paddled, and scuba-dived all over the world. This love for adventurous travel combined with her passion for fitness led Shanti to create Sweat Play Live fitness retreats in 2010.