Leg Strength: A Key Indicator of Overall Health and How to Build It By Terry Ryan (A.K.A. Pickleball Terry)
When it comes to overall health and longevity, leg strength plays a crucial role. Studies have shown that leg strength is a strong predictor of overall vitality, mobility, and even cognitive function. Whether you are an athlete, an active adult, or someone looking to improve daily function, focusing on strengthening your legs can have significant benefits for your health and well-being.
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Talking to one of my longtime friends, she mentioned to me that she is worried to fall down because she doesn’t think she could get up without someone’s help. I stopped in my tracks. What did she mean? Didn’t she know how important it is to maintain lower body strength? Weak legs are the first sign that your body is breaking down, according to a doctor I listened to on Youtube. Loss of leg strength is a way to lose mobility, and on your way to losing independence. Yikes!
I said nothing to her besides offering her free pickleball lessons. This was not even an option for her because she was too afraid of falling.
Why Leg Strength Matters
1. Mobility and Independence
Strong legs are essential for maintaining mobility as you age. They allow you to perform daily activities like walking, climbing stairs, and getting in and out of chairs with ease. Weak leg muscles can lead to balance issues and increase the risk of falls, which is a major concern for older adults.
Leg muscles are among the largest in the body, and strengthening them helps improve metabolism. Engaging these muscles in strength training or endurance exercises can lead to better blood circulation, lower blood pressure, and reduced risk of cardiovascular diseases.
3. Cognitive Function
Surprisingly, leg strength has been linked to brain health. Research suggests that individuals with stronger legs tend to have better cognitive function and a lower risk of dementia. This is likely due to improved blood flow and oxygen supply to the brain, which are enhanced by regular physical activity.
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Weight-bearing exercises that strengthen the legs also improve bone density, reducing the risk of osteoporosis. Strong leg muscles support the joints, alleviating stress on the knees and hips, which helps prevent injuries and conditions like arthritis.
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Squats are one of the most effective exercises for building leg strength. They engage the quadriceps, hamstrings, and glutes. Start with bodyweight squats and progress to weighted squats as you gain strength.
2. Lunges
Lunges target the major leg muscles while also improving balance and coordination. Try forward lunges, reverse lunges, and side lunges for a well-rounded workout.
3. Deadlifts
Deadlifts are excellent for strengthening the posterior chain, which includes the hamstrings, glutes, and lower back. They also enhance core stability and improve posture.
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To strengthen the lower legs, perform calf raises by standing on the edge of a step and lifting your heels up and down. This exercise helps with ankle stability and endurance.
Using a sturdy bench or step, step up and down repeatedly while engaging your leg muscles. This functional exercise mimics movements used in daily activities like climbing stairs.
6. Cycling and Walking
Low-impact exercises like cycling and brisk walking are great for building endurance and strength in the legs without putting excessive strain on the joints.
7. Resistance Band Exercises
Using resistance bands for leg workouts can add variety and intensity. Exercises like lateral band walks and seated leg extensions help strengthen the muscles around the knees and hips.
Recap
Leg strength is a critical determinant of overall health, affecting mobility, metabolism, brain function, and joint health. Incorporating leg-strengthening exercises into your routine can improve your quality of life, enhance longevity, and prevent injuries. Whether you prefer weight training, bodyweight exercises, or cardiovascular activities, making leg workouts a priority will benefit you in numerous ways. So, keep exercising and keep playing pickleball.
Aging comes with many rewards—wisdom, experience, and newfound freedom. Yet, for many women over 50, it also brings an unsettling reality: the Invisible Woman Syndrome. This phenomenon describes how women in this demographic often feel overlooked in social settings, workplaces, and even within their own families. But in an unexpected place—on the pickleball court—many are rediscovering their confidence, camaraderie, and sense of visibility.
The Struggle with Invisibility
Society often places an expiration date on a woman’s visibility, valuing youth over experience and appearance over wisdom. Women in midlife and beyond frequently report feeling ignored in professional and social environments. Whether at the store, in meetings, or even among younger generations, their voices and presence seem to fade into the background. This can lead to isolation, lower self-esteem, and a reluctance to engage in new activities.
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{Unlike traditional gym workouts, which can feel solitary, pickleball is inherently social. It encourages teamwork, conversation, and shared experiences, helping to dissolve feelings of invisibility.}
How Pickleball is Changing the Game
Enter pickleball—a sport that has surged in popularity, especially among older adults. With its accessible rules, smaller court size, and welcoming community, pickleball has become an avenue for women to reclaim their presence and sense of self. Here’s how:
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1. Building Confidence Through Physical Activity
Many women feel a loss of agency over their bodies as they age. Pickleball provides an empowering way to stay active without the intensity of high-impact sports. The game improves agility, strength, and coordination, reinforcing that strength and vitality aren’t just for the young.
2. A Social Hub for Connection
Pickleball fosters a strong community, offering women the chance to meet new people and form lasting friendships. Unlike traditional gym workouts, which can feel solitary, pickleball is inherently social. It encourages teamwork, conversation, and shared experiences, helping to dissolve feelings of invisibility.
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3. A Level Playing Field
One of the most liberating aspects of pickleball is its inclusivity. Unlike many competitive sports, pickleball welcomes players of all skill levels and backgrounds. Women who may have felt sidelined in other athletic endeavors find themselves embraced, appreciated, and even celebrated on the court.
4. Redefining What it Means to Age
Playing pickleball shatters outdated stereotypes about aging. Women over 50 are proving they are not just present—they are thriving. Many players take up the sport for fun and soon find themselves competing in tournaments, coaching others, or leading pickleball communities.
The Psychological Boost
The benefits extend beyond physical health. Engaging in a sport like pickleball enhances mental well-being by reducing stress, improving mood, and reigniting a sense of purpose. Feeling seen and valued on the court translates into greater confidence off the court, helping women reclaim their space in all aspects of life.
Click on the picture
The take-away
For many women, pickleball is more than just a sport—it’s a revolution. It provides an antidote to the Invisible Woman Syndrome by fostering empowerment, social connection, and renewed confidence. As more women step onto the court, they aren’t just playing a game; they are taking back their visibility, proving that life after 50 is not about fading into the background but stepping into a new and vibrant chapter.
So, if you’ve been feeling overlooked, grab a paddle and join the movement. Your best years—and your best game—are just beginning.
Thank you for reading.
Pickleball Terry
Owner and founder of Sarasotapickleball.com
10 Ways to Be the Pickleball Partner Everyone Wants
Let’s face it—pickleball is 50% skill, 50% strategy, and 100% about not driving your partner crazy. Here are ten essential ways to be a great partner:
1. Call Your Shots… Nicely
It’s a dink, not a boxing match. Instead of yelling, “I GOT IT!” like you’re trying to scare a bear, use a calm, confident tone. Also goes for “OUT!” (Yes, you can still call a ball OUT before it actually bounces out of bounds. It’s partner’s communication.)
2. Don’t Be a Court Hog
Nobody likes a partner who plays like it’s singles. If you’re sprinting across the court to steal every shot, you’re not impressing anyone. Instead, you’re just auditioning for the next season of Alone. Who wants to play with a court hog in rec play? Or somebody who acts like it’s a life and death situation if they don’t win the game. Don’t be that person. Let your partner play too even if they are way below everyone’s level on the court. EVEN if the opponents know your team’s weakest player and keep hitting to them. It’s rec play. Period!
Missed a shot? No problem. Apologize once and move on. If you keep saying “Sorry!” after every bad hit, your partner might start wondering if they’re playing with someone on a guilt trip. And there is this saying, “There’s no sorry in pickleball.” And this one, “Pickleball means never having to say you’re sorry.” (Okay, I’ll stop now.)
4. Be the Hype Person
Cheer them on like they just hit a winner at Wimbledon, even if the ball barely cleared the net. A good “Nice shot!” can erase a whole morning of double faults. And, hey, who doesn’t love a morale boost? Leave them with a positive experience, and wanting more. Don’t forget paddle taps between shots. Bad or good. Checking with your partner for the correct score. Smiling. No eye rolling. Giving them the silent treatment. Oh my goodness! Stop being the negative Nelly on the court. It’s just pickleball!
If you’re caught camping in the kitchen, don’t argue the call or pretend you don’t know the rule. Your partner is judging you in silence while pretending it’s fine. It’s not fine. Remember the score. Keep your head in the game. Run for a loose ball. Don’t let your partner run for everyone. Know where you are supposed to stand. Be on your toes. Don’t know all these points? Take one of Pickleball Terry’s clinics. I’ll set you straight.
Shouting “YOURS!” doesn’t cut it if both of you are already staring at the ball like it’s a UFO. Try something clearer, like, “I’ll cover the lob, and switch!” Communication saves points and friendships. I also talk to my partner about who takes the middle (forehand) before we start the game. If the person is a lefty, are we going to stack? Plus, talk tips about the opponents. Something like Jenny never comes up to the kitchen, etc. Talking behind your paddles to each other also makes the opponents nervous. 7. Keep the Critiques to Yourself
Unless your partner specifically asks for advice, resist the urge to channel your inner coach. Nobody wants to hear, “You know, you should try slicing your backhand more.” Instead, focus on slicing your attitude. Unsolicited advice is not always welcomed. Here’s an email I received the other day:
My 3 grandsons and myself had the unfortunate experience of encountering “Chuck” at %&(*!@ Park, who claimed to be 80 years old & proceeded to butt into our private games uninvited, to give us a lesson. He was not a teaching pro nor did he have useful advice to offer.
He did not leave. We left & reported him to the office at the community center. He wanted to argue about everything, from outdoor balls vs. indoor balls, paddles, rules, etc. Is he a known persona non grata?
Pickleball is a game of finesse, so don’t roll up looking like you just rolled out of bed. You also don’t have to have matching visors and coordinated outfits? Invest in good court shoes and decent shorts. Bring a towel if you sweat a lot.
9. Ignore the Chaos
A guy yelled at your partner because your ball rolled on his court. You body-bagged a player by accident and they told you off. Some macho player keeps slamming the ball at your partner who happens to be 80 years old. Ignore! Don’t get pulled into their drama. Don’t engage. Just ignore, or if you have to, walk away. Do not embarrass your partner by getting in to a war of words. Take the high road.
Be the partner who shows up with extra protein bar and water, and you’ll achieve legend status. Granola bars, orange slices, maybe even a little pickle (because, you know… pickleball). Water, I always bring an extra water for someone who needs it. Need a ball? I’ll have one. Forget your paddle? I usually have five. Want to move my paddle down so your friend can play with you? No problem.
In Conclusion:
Being a great pickleball partner isn’t about having the fastest serves or the deepest volleys. It’s about teamwork, positivity, and not hogging the court like it’s a one-person show. So next time you hit the court, remember these tips and, above all, have fun. Be the sunshine on the courts!
How long as everybody known about flick weight and why have I just heard about it? Pickleball…I learn something new everyday.
First, a new paddle company called me from North Carolina and asked if he could send me one of their paddles to try? (Of course, I said, “sure.” This Pickleball Terry thing does come with great perks.) Then he started telling me about paddle weight, swing weight and then flick weight. Flick weight? What the heck? I let it slide. But then I’m on TikTok (bye bye TikTok) and there was a pro showing how to to apply a swing weight to your paddle. Okay, now I have to do a deep dive. Flicking is essential to a 3.5 level player and up. And here is what I found.
Flick Weight: The Secret Sauce Your Paddle Needs
When someone says a paddle is “heavy,” they often mean it feels unbalanced (hello, high flick weight 🙄).
A paddle with a high swing weight doesn’t have to be slow at the kitchen line—it might actually have a low flick weight and feel zippy.
Curious? Stick around, and we’ll dive into the details.
The Pickleball “Heavy Paddle” Myth 🧐
There’s this old-school idea floating around pickleball circles:
Heavy paddles = power on drives but sloooow at the kitchen line.
Everyone says it—weekend warriors, paddle nerds, even your favorite pro.
But here’s the twist: this “wisdom” might be totally wrong.
You can absolutely have a paddle with the power of a cannon and the speed of a hummingbird. The key? Understanding flick weight.
You can absolutely have a paddle with the power of a cannon and the speed of a hummingbird.
Flick weight measures how the paddle feels when you flick your wrist. It’s the secret sauce for quick reactions at the kitchen line.
High flick weight: The paddle feels sluggish and clunky.
Low flick weight: The paddle feels light and snappy.
Why Flick Weight Rules in Pickleball 👑
In pickleball, flicking your wrist is everything—think rolls, dinks, and counter-attacks. Unlike tennis, where big shoulder swings are the norm, pickleball requires speed and precision right at the net.
That’s where flick weight comes in:
A paddle with low flick weight is like a ninja—light, fast, and always ready.
A paddle with high flick weight feels like swinging a frying pan at a fruit fly.
The Balance Point Experiment 🧪
Some paddle fanatics measured 20 paddles using a Briffidi BP1 Racquet Balance Device (fancy, right?). Here’s what we found:
A paddle with a balance point at 24.1cm (6″) from the butt cap feels… balanced (duh).
Adding weight to the butt cap lowers flick weight without messing with swing weight.
Here’s how it works:
1/4 oz (7g) on the butt cap drops flick weight by 1 point.
Add 1 oz (28g), and your paddle goes from flick weight 6 (balanced) to flick weight 2 (crazy fast).
Join the Sarasota Sailors Slam Pickleball Tournament for a Great Cause!
We are thrilled to invite you to be a part of the **Sarasota Sailors Slam Pickleball Tournament**! This exciting event is not only a chance for you to enjoy some friendly competition on the court, but also an opportunity to give back to our community in a meaningful way.
📅 Date: 11/16/2024, Saturday
📍 Where: Pompano Park, 501 S Pompano Ave. Sarasota
🎟 **Entry Fee: $50.00
Here’s why you should register:
1. **Play for a Cause**: 100% of all proceeds from the tournament will be donated to two incredible organizations—the **All Faiths Food Bank** and **Sarasota High School Athletes**. Your participation will help provide meals to those in need and support local athletes in their journey to success.
2. **Fun for All Levels**: Whether you’re a seasoned pickleball pro or just starting out, the tournament offers divisions for all skill levels. Come out, play your best, and enjoy the camaraderie!
3. **Prizes & Bragging Rights**: Besides knowing you’ve contributed to a great cause, winners will walk away with beautifully designed medals and T-Shirts and, of course, the ultimate bragging rights in the Sarasota pickleball community.
4. **Community Impact**: The **All Faiths Food Bank** works tirelessly to combat hunger in our area, and by participating, you are directly helping families in need. Plus, your support helps ensure Sarasota High School athletes can continue to thrive in sports programs that build leadership, discipline, and teamwork.
Register today to secure your spot in the tournament and make a difference in our community. Let’s rally for a cause, have some fun, and support our neighbors!
Only 6 teams per division. Spots are filling quickly. Signup before they are closed. There will be a waiting list. Email dinkpickleball@gmail.com to be put on the waiting list.
We are using Swish Tournament software which means you will be able to find your opponents and court assignments on your Swish apps. You will also be able to see everyone’s score in realtime.
You do not need to have a DUPR score but you will need to signup with DUPR. When you register at Swish by clicking the link above, they will instruct you on how to validate your DUPR account. This is a sanctioned DUPR tournament. All scores will be recorded on the DUPR site.
We will have giveaways, 50/50, T-Shirts, Medals, Cash prizes, Free water and snacks, Free Kona Ice Slushies for participants, and so much more!!!
Booth rental space is $50.00 for vendors who want to sell pickleball related items.
We want to thank Archwell Health for supplying the Kona Truck.
Understanding Pickleball Burnout: Signs, Symptoms, and How to Deal with It by Pickleball Terry
It’s real and it’s happening. Pickleball burnout! Whether it’s because you’re tired of rec play that’s getting more irritating than fun, or your knees are feeling so much pain with every move, you’re just not as motivated to get on the courts as you used to be.
Pickleball, a sport that combines elements of tennis, badminton, and table tennis, has surged in popularity due to its accessibility and fun gameplay. However, as with any sport, enthusiasts can sometimes experience burnout. Pickleball burnout can impact both casual players and competitive athletes. Understanding the signs and symptoms, and knowing how to address them, is crucial for maintaining a healthy and enjoyable relationship with the game.
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Signs of Pickleball Burnout
Decreased Motivation: If you find yourself dragging your feet to the court or lacking the enthusiasm you once had for the game, it could be a sign of burnout.
Mental Fatigue: Feeling mentally exhausted or overwhelmed by the sport, even when you’re not playing, can indicate that you need a break.
Physical Exhaustion: Persistent tiredness or muscle soreness that doesn’t seem to improve with rest might signal that you’re pushing your body too hard.
Reduced Performance: A noticeable decline in your game performance, despite practice, could be a sign that you’re overdoing it or not giving yourself adequate recovery time.
Loss of Enjoyment: If you no longer find joy in playing or feel that the game has become a chore rather than a pleasure, burnout may be the cause.
Symptoms of Pickleball Burnout
Irritability or Frustration: Becoming easily frustrated or irritable, both on and off the court, can be a symptom of burnout.
Sleep Issues: Trouble falling asleep or staying asleep can be a result of excessive stress and anxiety related to the sport.
Social Withdrawal: Avoiding social events or activities related to pickleball, including games and tournaments, might be a sign of burnout.
Physical Complaints: Chronic aches, pains, or injuries that don’t heal properly can indicate that you’re not allowing your body enough recovery time.
Take a Break: Sometimes the best remedy is to step away from the court for a while. A short hiatus can help you recharge and regain your enthusiasm for the game.
Reevaluate Your Goals: Reflect on why you started playing pickleball in the first place. Adjusting your goals to be more aligned with your current interests and abilities can renew your passion.
Set Realistic Expectations: It’s important to set achievable goals and avoid putting excessive pressure on yourself. Celebrate small victories and progress rather than focusing solely on major accomplishments.
Mix Up Your Routine: Incorporate other physical activities or hobbies into your routine. This can prevent you from feeling monotony and can help you stay physically and mentally fresh.
Focus on Recovery: Ensure you are allowing adequate time for rest and recovery. Incorporate stretching, proper nutrition, and hydration into your routine to keep your body in good condition.
Seek Support: Talk to other players or a coach about your feelings. Sometimes, sharing your experiences and hearing others’ can provide new perspectives and solutions.
Enjoy the Game for Fun: Remind yourself why you love pickleball. Shift your focus from competition to enjoyment, and try to play just for fun rather than stressing over performance.
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By recognizing the signs and symptoms of burnout and taking proactive steps to address it, you can maintain a balanced and enjoyable pickleball experience. Remember, sports should be a source of joy and fulfillment, not stress. Taking care of your physical and mental well-being ensures that you can continue to enjoy the game you love.
Thanks for reading!
Pickleball Terry
Dinkpickleball@gmail.com
Owner of SarasotaPickleball.com
There is a new indoor facility coming to North Sarasota in late 2024. “The more the merrier,” I say. Heather and Tim Dull, the developers, and I met for a second time to talk about what their pickleball facility is going to be about.
First, without giving me the exact location, it is going to be west of 75 and somewhere north of the airport. It is already an existing building and will focus exclusively on pickleball. No frills, no restaurant, no bocce ball; just good old pickleball. Built for the pickleball enthusiast.
Tim and Heather Dull
I like Heather’s and Tim’s laid-back attitude. Their down-to-earth personalities are totally relatable and welcoming. I would imagine their facility will have the same atmosphere. Come on in and play pickleball. Everyone is welcome!
This location will have 11 courts, a kitchen area for catering and private parties, and restrooms. “Maybe a ping pong table,” said Tim. “But nothing more. We are focusing on pickleball.”
Their brochure did mention a pro shop. You got to have a pro shop.
Heather and Tim are pickleball lovers. They play whenever they can. They just helped sponsor a pickleball tournament at Pompano and plan to do more.
They hail from Maryland where they were avid tennis players, but COVID shut down all the courts. Before COVID they did see the start of their tennis friends migrating over to pickleball, so Tim had the great idea to order a net and paddles on Amazon, and turn his driveway into a makeshift pickleball court. And that’s what started his and Heather’s pickleball fever.
The Dulls were already investors in other companies and businesses, so when the owner’s of Dill Dinkers approached when a pickleball investment opportunity arose, they were all IN.
Soon they thought about their winter location in Sarasota and the need for more indoor pickleball, and that adding Dill Dinkers in the sunshine state just made sense.
There’s a growing need for indoor clubs as the population of players continues to grow, and that is how Heather and Tim are spreading the Joy of Pickleball.
I said, “Everybody is going to want to know how much?” No initiation fee and $49.95 per month plus discounted court fees. Court rentals will be through Court Reserve, and members will be able to reserve seven days in advance. In addition to court fees, non-members may make reservations up to two days in advance.
Also offered will be lessons, clinics, open play, and tournaments. Members will be able to bring their own food and beverages, and have private parties. The club will hold special events like Pizza and Pickle. It sounds like a great time.
As the Dulls open other locations around Sarasota, Bradenton and Venice, membership at one will work at all the other locations. I should mention that there is a discount if you pay for a 12 month membership upfront.
I inquired about the ability of a pickleball coach (Pickleball Terry) to rent out courts for clinics and about volunteering. They replied positively to both questions. I plan to do both once it opens.
If you would like more information, you can go to the Dill Dinkers website.
To sign up for more information and to be on the waiting list, scan the code.
Thanks for reading,
Pickleball Terry
PPR Certified Coach
Dealer for Gearbox, Diadem, Veloz
Recently, a chiropractor I was speaking with made the following statement: “Pickleball is redefining retirement.” Wow, that is really true, I thought. Now that pickleball is so available to retirees, retirement is different. Could you picture your parents playing pickleball? What if your mother apologized for having to miss watching the kids because she needed to play pickleball? Heck, no!
Grandparents today appear and feel younger than ever. Additionally, they are active. Pickleball is ideal for senior citizens since it combines exercise with a strong sense of community and a vibrant social life. I believe that in their retirement years, prior generations were lacking something. We are so fortunate to have pickleball.
I noticed a big difference between seniors who play pickleball and those who don’t. People who play look younger, act younger and feel younger. Have you gone to a high school reunion lately and compare yourself to the other people in your class that don’t play a sport regularly? Yikes!
Let’s look at why pickleball is so popular with retirees.
Physical Activity: Pickleball is a low-impact sport that is easy for retirees to pick up. It provides an excellent way to stay physically active and maintain overall health without putting too much strain on joints. Many retirees are embracing this sport as a way to stay fit and healthy.
Social Engagement: Pickleball is a social sport that allows retirees to connect with others in their age group. It fosters a sense of community and camaraderie, which is important for mental and emotional well-being during retirement.
Inclusivity: Pickleball is relatively easy to learn, making it accessible to people of various skill levels. This inclusivity means that retirees with varying athletic abilities can participate and enjoy the sport.
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Competition and Challenges: Retirement doesn’t mean the end of competitiveness. Many retirees enjoy the challenge of pickleball, whether they play for fun or in more competitive settings. This keeps their minds sharp and provides a sense of purpose.
Recreation and Enjoyment: Retirement should be a time to enjoy life, and pickleball offers a recreational activity that retirees find fun and engaging. It’s an excellent way to spend leisure time and enjoy retirement to the fullest.
Community Building: Many retirement communities and active adult communities have embraced pickleball as a core activity. This has led to the construction of dedicated pickleball courts and facilities, further fostering a sense of community and purpose.
Pickleball is redefining retirement by promoting an active, social, and enjoyable lifestyle for retirees. It encourages physical activity, social engagement, and a sense of community, helping retirees lead fulfilling and healthy lives during their retirement years.
To summarize, pickleball could be the “fountain of youth.” So keep playing pickleball!
To summarize, pickleball could be the “fountain of youth.” So keep playing pickleball!