Coach Ty Woody

Good hip mobility isn’t just about being flexible. It’s about being able to access and control different ranges of motion

These are 4 movements I like using:
1. Tall Kneeling Hip CARs
2. Seated Single Leg Hip Rotation
3. Cossack Squats
4. 90/90 Hip Rotations

You don’t need a complicated mobility routine. Find movements that help you access the positions you need and learn to control them

Save these and add a few to your next warm up or mobility session

Road To 225 💪

emmett cournoyer is one of the teenagers I get to work with and he has the goal of wanting to bench 225 so we are on our way to it!

He’s been putting in a lot of work and we are going to get there sooner rather than later. He got the 185 way easier than I expected

Your forearms can do a lot more than just flex and extend your wrist

If you want more complete forearm training, train them through the different movements they’re responsible for:
* Pronation — Rotate the palm down
* Supination — Rotate the palm up
* Radial deviation — Move the wrist toward the thumb
* Ulnar deviation — Move the wrist toward the pinky
* Flexion — Bend the wrist forward
* Extension — Bend the wrist backward

You don’t necessarily need to train every movement individually in every workout, but understanding what the forearm and wrist can do gives you more options than simply doing wrist curls

Build strong, capable forearms in every direction

Save this one for your next upper body or forearm session

Sometimes you have to look yourself in the mirror and ask whether you’re actually doing what you say you want to do

Are you consistently showing up?
Are you putting in real effort?
Are you working on your craft?
Are your actions matching the results you say you want?

You can’t control every outcome, and success isn’t guaranteed just because you work hard. But you can control the standard you hold yourself to

If you keep giving the same effort, following the same habits, and making the same choices, don’t be surprised when you keep getting the same results

Show up. Apply yourself. Stay consistent. Keep working

Then check your heart and make sure your actions match what you’re asking for

Not everything in the gym has the same value when the goal is becoming a better athlete

Jumping + landing > only training arms
Athletes need to produce force, leave the ground, and learn how to absorb force when they come back down

Free weights > only using machines
Machines can absolutely have a place, but athletes also benefit from moving and controlling external loads through space

Change of direction > “fast feet” drills
Moving your feet quickly doesn’t automatically mean you’re moving your body effectively. Learn to accelerate, decelerate, plant, and redirect

This doesn’t mean arms, machines, or quick feet drills are bad. It means context matters

If the goal is athletic development, make sure your training actually includes athletic qualities

Train to become a better athlete

Core training for equestrians is about more than doing crunches

Riders need to be able to control their trunk and maintain a strong position while forces are constantly acting on them
These 3 exercises challenge that control in different ways:
• Pallof Hold — Resist being pulled out of position
• Single-Arm Farmer Walk — Resist leaning to one side
• Rotational MB Slam — Produce and control force through rotation

The goal is to build a core that can stabilize, resist movement, and transfer force while the rest of the body is working

Your core doesn’t just need to be strong, it needs to know how to control your position

Save these and give them a try in your training

At some point, you have to be honest with yourself

Are you actually applying yourself to the things you say you want?

It’s easy to want better results. It’s easy to talk about your goals. But are your effort and consistency matching them?

Show up. Put in real effort. Work on your craft. Do it again tomorrow

You don’t have to be perfect, but you do have to be willing to hold yourself accountable

If you keep doing the same things, giving the same effort, and being inconsistent, you can’t be surprised when nothing changes

Check your heart. Check your effort
Then get back to work

Getting lobbed isn’t the problem
What happens after the lob is

Can you create space quickly?
Can you cover ground efficiently?
Can you get behind the ball under control?
Can you recover and get back into the point?

These are all movement skills that can be trained

Train movements that actually show up during a match. The more your training reflects the game, the more likely it is to transfer to your performance on the court

Which of these four drills are you trying first?

Playing more pickleball will help you improve your skills

Training helps you build the body that supports those skills

If you want to become a more complete player, your training should include more than just lifting weights or doing random exercises

Here are four areas I believe every pickleball player should focus on:

Movement – Learn to move efficiently and cover the court with confidence

Athleticism – Develop speed, power, balance, and the ability to change direction

Strength – Build a stronger, more resilient body that can produce and absorb force

Mobility & Recovery – Move well, recover better, and keep your body healthy for the long haul

No single area is the answer on its own.
The best results come from training all of them together with a purpose

Which area do you spend the most time training?

Sometimes you have to check yourself in the mirror

It’s easy to say you’re putting in the work It’s harder to be honest with yourself about the effort you’re actually giving

You can show up to the gym
You can go drill
You can practice multiple times a week

But showing up and going through the motions aren’t the same thing

If you consistently show up and apply yourself with real effort, you’re giving yourself an opportunity to improve

If you keep giving the same effort, don’t be surprised when you keep getting the same results

Before blaming the program, the coach, your circumstances, or anything else, ask yourself:
Am I actually giving this everything I’m capable of giving?

Sometimes the person in the mirror knows the answer