PEPA Picnic Tomorrow! Plyometrics Part 3 & Shoes!

12 minutes ago

8 min read

*We look forward to seeing you tomorrow at our Member Appreciation Picnic!*

There is no RSVP and no food sign-up list. Please bring any side dish you'd like! PEPA will provide brisket 😋, drinks, and all the paper products. Don't forget to bring a lawn chair! We'll have a few extras on hand. Come join us as we celebrate our wonderful community!

Recent Tournaments and Clinics

Paula, Bonnie, Patty & Dina
Lia and Lynda

Women's results—Don Haskins Tournament 09/23/26

1st - Paula & Bonnie

2nd - Patty & Dina

3rd - Lia & Lynda

Gary del Palacio Tourney 10/17/2026

14 teams, lots of fans, and lots of great games. Congratulations to all players!

1st place Manny and Eric, 3rd place Margarita and Brenda, 2nd place Jim and Jack

Singles Tournament and Food Drive in Horizon, 10/17/2026

Queen of the Court - Jacquie and King of the Court - Harvey

Beginners Clinics

**October Beginners Clinic at Nolan Richardson 10/02/26**

October Beginners Clinic at Gary del Palacio Rec 10/14/26

From PEPA President Ida Chavira: Andrew Bustamante gave a bonus clinic for our coaches! Lots of fun, lots of good coaching and drills! Thank you PEPA members for making this possible. Thank you Fyzical El Paso for your sponsorship. Thank you to the always generous and kind staff at Gary del Palacio! Welcome New Players!

Horizon group - October Beginners Clinic

Beginner Clinic at Pat O’Rourke Recreation Center on Wednesday, October 21, 2026

From PEPA Vice President Ben Avalos: Another enthusiastic group of beginners at Pat O’Rourke Recreation Center! Thank you to a great group of volunteer instructors, Dina, Roger, Beco, John and Suzette. Everyone had a fun time learning how to play! Thank you Omar Jimenez for organizing the clinic at this beautiful facility!

Volunteer Instructors L-R Roger Showery, John and Suzette Balderama and Beco Salas-Porras

Tips from the Fyzical Therapists

Power from the Ground Up:

Upper-Body Plyometrics for Pickleball

Part 3 of a 3-Part Series

In Parts 1 and 2, we introduced plyometrics and explored how lower-body power can help you move around the court. But getting to the ball is only half the equation. Once you get there, you need to produce force quickly—and that force shouldn't come from your arms alone.

Effective pickleball movement uses the whole body: the legs create a stable base, the hips and trunk generate and transfer force, and the upper body delivers it through the paddle.

Here are three exercises to help develop that explosive, coordinated power.

A Quick Note Before You Start

The goal of these exercises is power, not fatigue.

Perform 2–4 sets of 3–8 explosive reps
Rest 2–3 minutes between sets
Use a resistance that allows you to move quickly
Stop the set when your movement noticeably slows
Perform them after your warm-up, while you're still fresh
Be sure to use your whole body during the movement, not just the arms

1. Rotational Chest Pass

Build explosive rotational power by transferring force from the legs → hips → trunk → arms.

How: Stand sideways to a sturdy wall with the ball at your chest. Load the back leg, rotate through the hips and trunk, and explosively throw the ball into the wall. Catch, reset, and repeat.

Progress: Light ball → faster movement → add a small step or weight transfer.

Pickleball connection: This trains the rapid rotation and weight transfer that contribute to powerful forehands and other rotational shots.

2. Rotational Wall Slam

Develop explosive rotational power while learning to create, transfer, and redirect force quickly.

How: Stand beside a sturdy wall with the ball near your chest. Rotate through the hips and trunk and drive the ball into the wall. Catch or retrieve it, reset, and repeat.

Progress: Light ball → more speed and force → add a small step or increase your distance from the wall.

Pickleball connection: Pickleball often requires you to rotate and redirect force quickly when reaching for a wide ball or changing your position on the court.

3. Split-Stance Rotational Overhead Slam

Combine leg drive, weight transfer, rotation, and upper-body power in a more dynamic position.

How: Start in a split stance with the ball overhead. Load the back leg, shift and rotate through the hips and trunk, and drive the ball diagonally across your body into the floor. Reset and repeat on both sides.

Progress: Light ball → faster movement → add a small lateral step.

Pickleball connection: This challenges your ability to produce power while moving and rotating—useful when tracking a lob, reaching out wide, or hitting from an imperfect position.

Don't Have a Medicine Ball?

No problem. You can still train explosive power with equipment you may already have:

Resistance band: Use for explosive rotational presses or chops.
Cable machine: Light resistance can be used for fast rotational movements.
Basketball or volleyball: Good options for chest passes and rotational throws.
Light backpack: Can be used for controlled rotational movements—keep it light enough to move quickly. Ensure you don’t fill it with items that might break or be damaged.

Expert Tip: The goal is speed, not simply moving a heavier object. The goal is to create rapid, coordinated force production. If the equipment slows you down, lighten the load. If you have to grind through the movement, it's probably too heavy for power training.

PT Perspective: Power Is About Intent

Strength training teaches you to produce force. Conditioning teaches you to sustain effort. Power training teaches you to produce force quickly.

That means you don't need to turn these exercises into a workout that leaves you exhausted. Take enough rest to be explosive again. If your throws and slams become slower and less explosive, you're no longer getting the same power stimulus. Rest, reset, and make the next rep count.

And remember: you don't need to perfectly reproduce a pickleball stroke with every exercise. Instead, train the physical qualities behind the sport—rapid force production, rotation, coordination, and weight transfer—and then take those qualities to the court.

Bringing the Series Together

Over the course of this three-part series, we've looked at plyometrics from three different perspectives.

Part 1: We learned what plyometrics are and why power matters in pickleball.

Part 2: We focused on lower-body power to help you accelerate, change direction, and move around the court.

Part 3: We've added upper-body and rotational power to help you transfer force through your trunk, shoulders, arms, and paddle.

The ultimate goal isn't to become better at jumping, throwing medicine balls, or doing exercises in the gym.

It's to become a better athlete for the sport you enjoy.

About the Authors

Andres Fernandez, PT, DPT (FAAOMPT Fellow-in-Training) & Roy Kohn, PT, DPT, FAAOMPT

Andres Fernandez is a physical therapist currently completing his final year of fellowship training in orthopedic manual physical therapy.

Roy Kohn is a fellowship-trained physical therapist and Director of Education with Fyzical Therapy & Balance Centers in El Paso.

Finding the Right Pickleball Shoe : What to Look For

When I first started playing pickleball 3 years ago, I wore a pair of workout sneakers I happened to have and didn’t think too much more about it. I knew better than to wear my running shoes because they're built for forward motion and don't support your foot during side-to-side movements, but beyond that I wasn't really sure what a court shoe for pickleball needed to be.

Since then, options in pickleball and court shoes have exploded in popularity right along with the sport. With so many brands to choose from, where do you even start?

There are a whole host of things to consider when shopping for a court shoe for pickleball—from the grip, to arch support and toe box width, to any existing foot issues you might have like plantar fasciitis. Shoes (and protective eyewear!) are easily the most important equipment decision you can make to protect your body and support your game. While a high-quality paddle might enhance your confidence, your footwear is what's going to keep you balanced and moving safely.

Shoes designed for pickleball are made to accommodate the most frequent movements of the game:

Lateral Movement: Side-to-side shuffles.
Sudden Stops: Sprinting forward and stopping abruptly.
Sharp Pivots: Rotating your feet and hips to change direction quickly.

Court shoes are built with a low profile to keep your center of gravity close to the ground. This is another reason to forego the temptation to just wear your running shoes. Running shoes are typically taller and can leave you prone to twisting an ankle or rolling your foot. Court shoes feature stiff sides and reinforced heel cups to ensure that when you change directions, the shoe holds your foot firmly in place. The thick, foam midsoles of running shoes are designed for forward momentum. So if you make a sharp lateral move in them, the soft, squishy sole can easily flatten sideways. This is what can cause your foot to slide right off to the side, potentially leading to an ankle or metatarsal injury. Been there done that!

Indoor vs. Outdoor Courts

In El Paso, we often play on a variety of surfaces—from outdoor concrete courts to smooth, often slippery indoor gym floors. Your shoes need to match where you play. I’m completely guilty of wearing the same pickleball shoes to play indoors at the rec centers as I do when we head to the park to play outdoors, but the distinction does matter. I personally have not gotten around to buying a second pair of shoes, but I completely understand the rationale behind it.

Outdoor Shoes: These are made with highly durable rubber so they don't wear down and get flat when playing on hard surfaces like concrete or asphalt. They offer better impact protection to absorb the shock of hard surfaces. I use a pair of shock absorbing inserts in an attempt to compensate for the change in surface.
Indoor Shoes: These are softer, more flexible, and made of non-marking rubber. They’re designed to grip smooth surfaces and prevent sliding; they also sit lower to the ground so you can feel the court, but they don't offer the shock absorption needed for playing on concrete.

Bottom line: If you use soft-soled indoor shoes on an outdoor court, the rough surface will grind down the tread in no time at all and you may feel the effects of the lack of protection when your feet pound repeatedly on the hard surface. Conversely, using a hard outdoor shoe on a dusty gym floor may leave you prone to slipping and sliding. This is why you often see a wet towel set out for you to wipe the sole of your shoes off for better grip.

What to Look for in a Shoe

Three features to keep in mind:

A Stable Outsole: Look for a sole that widens slightly at the forefront. This creates a solid base to keep you steady during side-to-side movements.
Multidirectional Tread: Look for a classic herringbone pattern on the sole. This provides optimal grip when moving forward, backward, or laterally, while still allowing your foot to pivot safely without the rubber catching and causing you to twist your knee.
A Roomy Toe Box: Your toes need a little extra space to naturally spread out during hard stops. You also want to keep your toes from smashing into the front of the shoe repeatedly.

It’s easy to fall into the trap of buying a pair of athletic shoes simply because you like the way they look. But when it comes to pickleball, it’s worth investing in a shoe specifically designed for the sport—find a pair that will help protect your joints and keep you stable during rapid play. Your feet will thank you!

Upcoming Tournament at Pat O'Rourke

Please consider supporting our local rec centers that will be hosting Halloween carnivals for El Paso families. Donations of bagged candy are much appreciated!

Connecting with the Roots of the Game: Visiting Bainbridge Island

If you play pickleball, chances are you've heard of Bainbridge Island. Located in the Puget Sound within Kitsap County, Washington, this historic island is the official birthplace of our sport and is accessible via a short ferry ride from Seattle.

PEPA President Ida Chavira and her husband, Manny, recently visited Bainbridge to walk the grounds where pickleball was invented. In August of 2023, PEPA Vice President Ben Avalos and his wife, Terry, also visited the historic 1965 birthplace where our sport began. It's incredibly special that both our President and Vice President have made this pilgrimage, bringing a piece of pickleball history right back home to PEPA!