More than anything, I want you to know this:
Your attention is your most valuable asset.
If you're reading this, THANK YOU. I don’t take your time or trust lightly. My job is to make sure what you read here helps you move better, feel stronger, and stay in the game — for life.

So let’s dive in.

1. Injury Prevention: Mobility Before Strength

Here’s something most people get backward:

We must be able to move well before we can move more or move heavier.

Pickleball might look like a simple game of paddle and reaction, but when you break it down biomechanically, it's a beautiful test of multi-directional movement:

• Side to side: shuffling to the kitchen line or tracking a crosscourt dink

• Forward and backward: sprinting up or retreating on a lob

• Rotational: every forehand, backhand, or overhead swing

If you don’t have access to these basic movement patterns in a controlled environment (hello, mobility), your body will start compensating when the pace picks up. That’s where injuries happen.

My top 2 drills for pickleball mobility:

1. World's Greatest Stretch
Targets hips, hamstrings, thoracic spine, and calves — all the hotspots that tighten up with age, inactivity, or overuse.

2. Thread the Needle (in quadruped)
Opens up your upper back and shoulders, which are crucial for paddle control and preventing neck/shoulder tension.

Do these consistently and you’ll not only feel better — you’ll play better.

2. Strategy: Win the Kitchen

One of the most important rules in pickleball isn’t even a rule — it’s a strategy.

“Serve and stay. Return and run.”

Let’s break that down:

• On the serve, you must let the ball bounce once before returning, so there’s no reason to rush forward.

• On the return, you have an opening — and you should sprint up to the kitchen line as soon as you hit it.

Why?
Because the kitchen line is where smart pickleball is played.
It’s where you can react faster, reduce your opponent’s angles, and control the pace of the game.

If you’re hanging out near the baseline or halfway up? You’re doing all the running while your opponent dictates the pace.
Get to the line. Stay at the line. Play the soft game like a pro.

3. Where to Play: Join My Local Games

I’m all about community — and yes, I love the game itself, but who you play with makes all the difference.

If you're local to West Caldwell, NJ, here's where the action is:

🏓 Wednesday Nights — Join Us!

Wednesdays from ~6:00–7:30 PM
Westville Ave courts (right near the town pool)

It’s casual, fun, and competitive in the best way. Just reply to this post or message me "Wednesday night" to get added to the group.

Bonus: Other Places to Check Out

• Pickleball Palace (Whippany)
  I actually learned the game with this crew. Fun, friendly, and great energy.

• Montville Pickleball & Golf Club
  Just opened! I haven’t been yet, but it’s on my list — and I’ll report back when I do.

Got a court you love? Want to start a group? Let me know — I’m happy to help coordinate it. Because pickleball is more than a game — it’s movement, connection, and longevity all rolled into one.

Bottom Line: You’re Made to Move

That’s not a slogan. That’s science.
We were designed to move — often, in community, and with purpose.

So whether you’re learning the rules, working on your forehand, or just looking for an excuse to get outside after dinner... keep it up.

Movement is medicine. Play is powerful. And I'm here to help you stay in the game for life.

Keep Moving,
Dr. Kelli
Dr. Coach Kelli, Physical Therapy
185 Fairfield Ave. 1A, West Caldwell, NJ 07006
📱 Call or text: 973-791-8318