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How is DUPR planning to integrate with other platforms? Will matches be entered retroactively or only for matches going forward?

Answer: Many platforms, events, and leagues integrate with DUPR to make it simple for all your results to count toward your rating. In most cases, matches recorded on third-party platforms, events, or leagues on or after integrating with DUPR will count towards players’ ratings. Some systems will also submit match results that occurred before the integration with DUPR to count towards players’ ratings. For more details, we recommend speaking directly with your event/league organizer or contacting our support team. 

Note - DUPR’s rating system places more weight on your most recent results, and as time passes, your past results have less of an impact on your rating. To read more about this, please visit our Rating FAQ page here. 

Are DUPR ratings affected by playing different game types like doubles and mixed doubles, or self-reported matches vs. tournament matches?

Answer: The weight of any match is determined by the method of score submission: self-reported scores will have a lower weight on your DUPR-rating than a score submitted by a tournament organizer/club. The game type (same-gender doubles, mixed doubles, singles, etc.) does not affect the weight of the match. DUPR provides both your singles and doubles rating, and matches played in those formats against players of all genders and ages are factored into the rating. What makes DUPR unique is that it provides a unifying language and standard for pickleball players across age and gender to evaluate their skill level on the same scale. All types of matches impact your rating, regardless of who you are playing with and against.

How does DUPR compare to other rating systems, and what changes are being made to improve its effectiveness?

Answer: DUPR is the most accurate and reliable global pickleball rating system, trusted by leagues, clubs, tournaments and players around the world. As the pickleball community grows larger and more results are entered into our system, our dedicated team of data scientists are hard at work making improvements and updates to the system to ensure that DUPR is providing the most accurate and reliable assessment of level. Here are the key things to know about the rating: 

1. All players regardless of age, gender or geographic location are evaluated across the same 2.000 - 8.000 scale. 
2. A player can have a singles and doubles DUPR rating, with all singles play (against all ages and genders) counting towards the singles rating and all doubles play (including mixed and gendered doubles) counting towards their doubles rating. 
3. DUPR takes into account results from leagues, tournaments, clubs and even self-posted scores to provide an accurate, reliable and real-time assessment of your score. 
4. Every time a new result is submitted, it is instantly factored into your DUPR rating 

Here is how the rating is evaluated:

• Match Performance: Your performance compared to the expected score determines whether your rating goes up or down.
• Result Type: Club and Tournament Matches carry more weight than recreational ones.
• Match Count: The more matches you’ve played, the more stable your rating becomes.
• Match Recency: Recent matches have a greater impact to reflect your current level of play.

For more on the rating, visit our How it Works page or rating FAQs.

How is DUPR preventing players from manipulating their ratings? 

Answer: DUPR enforces our (Community Guidelines) for all players, which states that players may not manipulate ratings, results, or data in any manner. Players who violate these guidelines are restricted or suspended from the platform accordingly. 

Based on our analysis, the vast majority of the DUPR community operates with integrity, and this personal integrity is what connects all players, keeping our rating accurate and valuable to everyone. Of course, as in life, there are instances where players have tried to game the system, and our team works hard behind the scenes to identify and prevent these bad actors from impacting our system. We are constantly improving our methodologies and performing checks on our data to identify behavior that violates our Community Guidelines. 

You can report any violations by emailing support@mydupr.com.

What measures are being taken to address the concerns about sandbagging?

Answer: Sandbagging, or deliberately playing below one’s actual ability, is unfortunately a problem that exists across many sports, including pickleball. Sandbagging in pickleball will occur when a player purposefully plays below their true level so they have a chance to play in a future event against players they believe they can beat. Sandbagging has no place in DUPR’s community, and our rating system actively works to identify and flag sandbagging to event organizers and tournament directors. 

Sandbagging occurs more frequently in events where organizers are not checking players’ DUPR ratings and are instead relying on self-ratings. We encourage players to join DUPR clubs and play in level-based tournaments that are organized using DUPR which makes it much more difficult for sandbagging to occur. 

Why do recreational matches count towards my DUPR? Aren’t they less accurate and easily rigged?

Answer: In order to provide a full view of your skill level, DUPR looks at results across all types of play, including self-posted scores. There are many players who do not compete in competitive leagues or tournaments, and by accepting self-posted scores, we are able to make the community more inclusive and accessible for pickleball players everywhere to have a DUPR rating. Whether it’s a recreational match or a tournament match, all scores provide valuable data points to accurately assess a player’s skill level. 

For players who also participate in club or tournament events, scores from self-posted matches carry less weight than those from the club or tournament events. We are constantly monitoring our data to make sure that it maintains the quality dictated by our Community Guidelines. 

Still curious on more FAQS and how the algo plays with your rating? Visit our latest Algo FAQS Here.

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The wait is finally over!

‍Here is all the information you need regarding our integration with Pickleball Tournaments and Pickleball Brackets.

Will DUPR be integrated into Pickleball Tournaments/Pickleball Brackets with results automatically uploaded and integrated into DUPR?

Yes, we are currently working on integrating results from Pickleball Inc. properties, such as Pickleball Brackets, Pickleball Tournaments, and Pickleball.com, to count towards your DUPR rating.

Will players need a DUPR to register for events on Pickleball Tournaments/Pickleball Brackets?

For brackets that contribute to DUPR ratings, players will need to link their DUPR ID or create a DUPR account if they do not have one already.

What steps should players take to ensure their profiles and results are integrated?

Players will receive prompts on Pickleball Brackets to easily link their DUPR account, through their profile, event registration, or creating a new account. The process will be kept simple and user-friendly.

When will the integration process begin, and when can we expect it to be completed?

The integration process is underway, and updates on the progress will be shared regularly.

Will past results be considered along with new results after the integration is finished?

The handling of past results is still being discussed, and updates will be provided as the platforms are fully integrated.

Will players be prevented from registering for brackets below their DUPR rating to prevent sandbagging?

Tournament directors will set a maximum allowed rating for bracket registration, ensuring fair play and preventing sandbagging.

Will Pickleball Brackets switch from CTPR ratings to DUPR for Pickleball Canada sanctioned tournaments?

This is still under consideration based on discussions with Pickleball Canada.

Will mixed doubles and same-gender doubles be rated separately by DUPR?

DUPR does not differentiate between mixed and same-gender matches in its ratings. However, Pickleball Brackets may choose to offer separate ratings for these categories at their discretion.

Leave your question at Pickleball Play Solutions or reach out to us HERE.

Leagues Nationwide Are Adopting Standard Pickleball Rating System To Enhance Competition With Level-Based Play, More Opportunities to Compete and Grow Participation 

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As amateur pickleball competition continues to gain momentum – both in opportunities to compete and in the number of players participating – leagues across the country are partnering with DUPR (Dynamic Universal Pickleball Rating) to enhance opportunities for amateur players to compete, showcase their skills and even win prize money.  

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La Cocina, Honcho Pickleball League, National Team Pickleball League (NTPL) and World Pickleball Tour (WPT) are just a few of the amateur leagues that have recently partnered with DUPR. The technology platform has solidified its status as the go-to-solution for the largest amateur leagues and tours in the sport, collaborating with local pickleball leaders to support level-based competition for hundreds of thousands of players and the overall growth of the game here in the United States and worldwide. 

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“The adoption of DUPR by these leading pickleball leagues marks a major milestone in unifying the leading amateur tours and eliminating barriers to gameplay. League organizers and players are the heart of the game, and offering our technology and rating system can help to further enhance their efforts, support local play and make the sport even more fun,” said Tito Machado, DUPR CEO.

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DUPR offers organizers the ability to use its accurate, reliable rating to organize competitive, level-based matches, and use its community platform to reach hundreds of thousands of pickleball players to highlight their leagues and upcoming events. Most importantly, players benefit from competing against others at their level for an even better experience. 

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With 3,184 players across 12 states and 20 active venue partners, Honcho Pickleball League is also relying on DUPR to grow the sport and foster connections. “We are excited to dive into this relationship with DUPR,” said Chris Mott, Chief Revenue Officer of Honcho Pickleball League. “Their support not only provides us with one of the largest, most detailed player databases in the sport but also aligns with our mission to provide exceptional pickleball experiences and development opportunities for our players. We look forward to a fruitful relationship that brings added excitement and competition to our communities across the nation.”

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The adoption of DUPR by these amateur leagues marks a move towards unifying the game under one common language and standard. When players have DUPR, they not only can experience more competitive play within their leagues, but are now part of a global pickleball community, enabling them to find level-based play wherever they are. Amateur leagues that use DUPR include: 

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• Honcho Pickleball League: With thousands of players across 12 states, Honcho Pickleball League is a premier amateur league offering six weeks of regular season play and two weeks of playoffs, offering fun, structured and dynamic competition. 
• La Cocina: La Cocina Pickleball is a dynamic and innovative platform dedicated to promoting the thrilling sport of pickleball across the diverse and vibrant region of Latin America. 
• National Team Pickleball League: The NTPL is an exciting points-based team concept of play that features men’s, women’s and mixed doubles. Each win for a player earns points for their team, and the teams with the highest points in their local leagues have the chance to advance to the National Championships held each fall. 
• World Pickleball Tour: WPT is the world’s largest amateur pickleball tour, offering unparalleled competition, camaraderie, and excitement while offering a Round Robin format, providing 8 guaranteed matches to all players, elevated swag, and an inclusive and competitive atmosphere.
• The Dink Minor Leagues: The Dink Minor Leagues is an innovative round-robin team competition with guaranteed matches. Mixed teams of 4 players (2 women and 2 men) are broken into divisions to compete against each other in four 21-point games.

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To join the global pickleball community and support your league with level-based play, please visit www.dupr.com.

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• ‍Exclusive Pickleball Coach Certification Courses to be built and taught By Tyson McGuffin “The Most Electrifying Man in Sports” - Barstool Sports
• Courses are part of broader collaboration between RPPk, DUPR and McGuffin to Formalize Global Professional Pickleball Training and Development
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DUPR (Dynamic Universal Pickleball Rating); The Registry of Pickleball Professionals (RRPk), the pickleball arm of the International Coaches Institute; and Tyson McGuffin, a world top ten singles and doubles pickleball professional, today announced a co-venture to support the career development of professional pickleball coaches and organizers with a new series of educational programs and certification courses.  While pickleball continues its rapid growth in the United States and around the world, professional coaches and organizers have yet to be supported with formalized training and tools to introduce and teach the sport to their communities.

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Now, pulling from DUPR’s technology and ratings, RPPk’s expertise in education and training, and McGuffin’s experience as a professional player and instructor, the new courses, accessible via RPPk, will provide coaching professionals with certified pickleball training, instruction and resources to further their professional development. “As pickleball grows, the sport needs foundational training and resources for coaches to grow the sport effectively in the US and worldwide,” said Luis Mediero, President of the Registry of Pickleball Professionals (RPPk). “Working with Tyson and DUPR enables us to provide coaches with valuable training and technology that will positively impact their pickleball programs. These courses will empower professionals to successfully implement pickleball events and play, offer opportunities to grow in their careers and even train others to become certified coaches.” 

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‍Tyson McGuffin, world-number 4 and triple crown champion, added, “As a player and professional I’ve been looking for opportunities to spread my knowledge and technical insights as a coach and professional in the game. I’m thrilled to partner with DUPR and RPPk to support my fellow professionals with the latest foundational tools, training and resources to support their career development and growth of the game we all love. While these courses are not yet a  finished product we are collectively aiming, over time, to have the most robust and authentic certification offerings available.” 

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The program offers certification for those looking to advance their general pickleball professional acumen, featuring certification courses in coaching beginner, advanced and competitive players, as well as elite certification programs to equip leaders in the space with the tools to train others to help grow the game.

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“Professionals are the lifeblood of the game, and we are committed to providing the training, tools and technology to grow pickleball and make the experience fun and exciting so players keep coming back to the court,” said Tito Machado, DUPR CEO. “Our focus at DUPR is to bring accessible, easy-to-understand technology and analytics to pickleball to unify the sport across age, gender and location with a simple rating system. We are honored to work with  RPPk and Tyson to support professionals and the growth of the game worldwide.” 

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This partnership aims to formalize global standards for professional pickleball certification and education. Together, the organizations are developing the following programs to be released later this year: 

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• Coach Certification Courses: These three separate coach certification programs will offer professionals the opportunity to become certified in coaching beginner players, coaching advanced and competitive players, and pickleball management.  

• Players’ Rating Program: This will train certified International Professional coaches in establishing initial DUPR ratings for new players to evaluate player skill level, organize level-based play and start to get results into the system. 

• Tournament Director Course: Coaches will learn how to use the DUPR platform to develop and organize successful pickleball events and tournaments. 

• Team Manager Course: Team organizers will learn how to use the DUPR platform and successfully direct and captain a team in a pickleball league.

• Referee Certification Course: Open to licensed International Referee Professionals, this course will teach one how to use the DUPR platform and the necessary regulations in place to referee a pickleball tournament. 

• Professional Services: RPPk offers a series of professional services so that all professionals certified through the RPPk, DUPR and McGuffin training and certification programs can carry out their work with total safety and guarantee.
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‍About International Coaches Institute & RPPkThe International Coaches Institute (ICI) is the first and largest international organization dedicated to offering educational programs, international certification and comprehensive professional services to tennis, golf, padel, fitness and pickleball teaching professionals through their respective Professional Registries.
The ICI currently has +50,000 qualified coaches in 130 countries, and since its foundation in 1989, it has trained +100,000 sports coaches. For more information visit: www.icisports.org / www.RPPickleball.org

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‍‍About DUPR DUPR (Dynamic Universal Pickleball Rating) is the premier global pickleball rating system and technology platform, trusted by the world’s leading clubs, tournaments, leagues and players. DUPR’s dynamic rating system unifies pickleball across age, gender and location by analyzing match results to accurately evaluate all players across a 2.000 - 8.000 scale. Players and operators can visit  www.mydupr.com to sign up and learn more.  

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‍About Tyson McGuffinTyson McGuffin has captured the attention of fans and peers alike, establishing himself as a true icon in the world of pickleball. Tyson is a two-time US Open Champion, a five time National Champion, a 12 time PPA Champion and a two time Triple Crown winner. Tyson holds steadfast to his three pillars of Athlete, Dad and Coach. When Tyson is not competing he enjoys spending time with his family, going on hikes, working out, vacationing with his wife Megan, and soaking up special moments with their four children. For more information visit: www.tysonmcguffin.com

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Find out more about the courses and how to get certified here.

Prepare for an epic showdown as The Dink Minor League Pickleball announces seven thrilling tournaments! With 12 to 16 teams per division, each Regional Showdown promises fierce competition. The stakes are high, and the first-place team of each division takes home a Dream Ticket, automatically qualifying them for the 2024 National Championship!

Discover the 7 Regional Showdown Locations

The Regional Showdowns span the nation, offering aspiring players from all corners of the country an equal opportunity to showcase their skills and play for a chance to secure the coveted Dream Ticket to the National Championship. Learn how you can earn points at Regional Showdowns to climb the National Leaderboard. 

Take a look and sign up for a Regional Showdown near you!

1. Northeast Regional Showdown
2. Midsouth Regional Showdown
3. Midwest Regional Showdown
4. West Coast Regional Showdown
5. Northwest Regional Showdown
6. Southwest Regional Showdown 
7. Southeast Regional Showdown

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Explore Regional Showdown Divisions and Pricing 

Offered Divisions: 12*, 14, 16, 18, 20, 22* (*DUPR 12 and 22 are only available in specific locations)

Price: $100-$150

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Unleash the Rewards: What Players Can Expect

• Guaranteed 4 Matches (8 games) where all teams go to bracket. There is a single elimination back draw and the main draw plays for gold medals.
• Winners of each division earn a Dream Ticket to the National Championship. some text
  • Dream Ticket = guaranteed team spot at Nationals. 
  • If the gold medalist team chooses not to compete at Nationals, the silver medalist team will be offered the Dream Ticket. 
• The 1st, 2nd, and 3rd place winners receive The Dink Minor League Pickleball medals.
• Players receive a swag bag which includes a Gamma Chuck Tournament Pickleball, the official ball of DUPR. 

Northeast Regional Showdown Hosted by All State Pickleball League

Date: July 20th

Venue: Bounce

City, State: Malvern, Pennsylvania

Divisions: 12, 14, 16, 18

Register Now!

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Midsouth Regional Showdown Hosted by OPC & Pickleball Kingdom

Date: July 27th & 28th

Venue: Pickleball Kingdom Plano

City, State: Plano, Texas

Divisions: 12, 14, 16, 18, 20, 22

Register Now! 

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Midwest Regional Showdown Hosted by iPickle Nation and Sponsored by JustPaddles

Date: August 10th

Venue: PickleCon (Kansas City Convention Center)

City, State: Kansas City, Missouri

Divisions: 12, 14, 16, 18, 20

Register Now! 

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West Coast Regional Showdown Hosted by Carmen Sanz Pickleball Club

Date: September 7th

Venue: Willow Pass Community Park in Concord

City, State: Concord, California

Divisions: 12, 14, 16, 18, 20

Register Now!

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Northwest Regional Hosted BY ZZ2 Pickleball 

Date: September 7th & 8th 

Venue: Caverlero MidHigh School

City, State: Lake Stevens, Washington

Divisions: 12, 14, 16, 18, 20, 22

Register Now!

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Southwest Regional Showdown Hosted by iPickle Nation and Sponsored by JustPaddles

Date: October 5th & 6th, 2024

Venue: Picklemall ~ Tempe

City, State: Tempe, Arizona

Divisions: 12, 14, 16, 18, 20, 22

Register Now!

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Southeast Regional Showdown Hosted by All Florida Pickleball 

Date: November 9th & 10th

Venue: Lone Palm Country Club

City, State: Lakeland, Florida

Divisions: 14, 16, 18, 20 

Register Now!

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To learn more about The Dink Minor League Pickleball, visit the website. Visit our blog for more information on the 2024 National Championship. Sign up for a The Dink Minor League Pickleball event now to get on the National Leaderboard and start your journey toward Nationals!

"We're not just about playing; we're about fostering a thriving pickleball culture."

Orlando Advanced Pickleball (OAP) started as a small community of pickleballers, to now having cultivated a huge group of pickleball enthusiasts in Florida, boasting over 3,900 members. OAP, founded in April 2023, joined DUPR in October, is not only encouraging level base play, but also about making a positive impact on the environment.

Beyond the court, OAP is committed to sustainability through their pioneering pickleball recycling program in Florida. By converting worn-out pickleballs into functional zip ties, OAP has diverted over 225 lbs of pickleballs from landfills, equating to over 1,500 pickleballs recycled and counting. "We're not just about playing; we're about fostering a thriving pickleball culture", says Dave John, founder of OAP. Strategic bins have been placed across key locations in Central Florida, with plans for expansion pending local government approval. In the meantime, individuals are encouraged to transport their worn-out balls to courts equipped with recycling bins to help preserve the environment and support OAP's mission to ensure pickleballs don't end up in landfills, both for the sake of environmental responsibility and for the legacy future generations of pickleball enthusiasts.

“We're committed to ensuring pickleball don't end up in landfills, both for the sake of environmental responsibility and for the legacy we leave for future generations of pickleball enthusiasts,” Dave adds. The organization is also hosting a Fundraising Tournament in June, to raise money for the Second Harvest Food Bank of Central Florida, that already has over 220 registrants!

Founded just a year ago, OAP wasted no time in partnering with DUPR shortly after its inception. “Recognizing that DUPR is the pinnacle of accuracy and consistency in pickleball rating systems, OAP swiftly joined forces. Now, OAP is preparing for upcoming events, ensuring that scores are entered into DUPR”, Dave confirms. 

The OAP Team recognized the importance of recycling pickleballs after noticing many damaged balls being thrown away in trash cans at courts. Standard recycling facilities cannot process thermoplastic molded resin, the material pickleballs are made from, so OAP took the initiative to ensure these balls do not end up in landfills. 

“Every contribution helps our collective efforts” David adds. “We can help save the world, one pickleball at a time." Whether it is through league participation, tournament play, merchandise purchases, lessons, or donations, all of it helps towards the goal of a more environmentally efficient pickleball community.

OAP operates their recycling initiative without any financial gain, emphasizing their dedication to making a difference in the environment and the pickleball community. As a relatively new organization, OAP has quickly established itself in the pickleball world through partnerships with organizations like DUPR for accurate rating systems and innovative initiatives like pickleball recycling.

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Learn more about Orlando Advanced Pickleball here.

The 2nd annual College Individual Championship is coming up fast! Get ready for the CINC tournament, where students from schools all over the country compete for the title.

Dates: June 1st-2nd, 2024

‍Location: The Pickle Lodge, 7373 Kingsgate Way, West Chester Township, OH 45069

If you want to stay in the area, here is the tournament hotel link. You will need to create an account with Pivot to use it.‍‍‍

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Pricing

• Until April 30th, the price per bracket per person is $59
• From May 1st to May 22nd (when registration closes), the price per bracket per person is $74

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‍Who Can Participate?

• Any student taking at least 6 credit hours can participate! 
• Players that graduate in the 2024 spring semester are still eligible to play
• If you are playing in a doubles bracket, you must play with someone from your same school
• Players must fill out a registrar’s form and submit it here before the tournament starts to certify they are a student at their school.

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Scholarship Money

*Breakdown per event‍

1st place $1000 per player

2nd place $500 per player

3rd & 4th place $250 per player

5th - 8th place $125 per player

In total, there will be $20,000 awarded!

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Tournament Format

• Saturday 9am-1pm, Mixed Doubles Group Play and Quarterfinals
• Saturday 1pm-7pm, Men’s & Women’s Singles Group Play and Quarterfinals
• Sunday 7am-1pm, Men’s & Women’s Doubles Group Play and Quarterfinals
• Sunday 1pm-7pm, All Events Semifinals and Finals

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All events will start with group play, and then the top 8 teams from group play will advance to the single elimination playoffs to determine the 2024 National Collegiate Champion for that particular event. All players in all events are guaranteed at least 4 group play games. The groups will be seeded to have an even amount of DUPR in each group.

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Players can play in 1, 2, or all 3 events, they are not limited to just singles or just doubles.Group play games will be 1 to 21, win by 2, rally scoring. Playoff games will be 2/3 to 21, win by 2, rally scoring.Times are subject to change based on registration numbers. Bids will not be awarded at this event.

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‍How to Sign Up?

‍Click the link here to be taken to the registration page on Swish.

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‍2023 CINC Champions

• Mixed Doubles: Collin Shick & Sarah Carpenter (UNC)
• Men’s Singles: Collin Shick (UNC)
• Women’s Singles: Dylan Ciampini (Utah Tech)
• Men’s Doubles: Collin Shick & Hunter Boyd (UNC)
• Women’s Doubles: Dylan Ciampini & Katelyn Nadauld (Utah Tech)

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‍About Collegiate Pickleball

DUPR brings the excitement of professional level leagues to colleges all across the US with eight Super Regional events and both a team and individual National Championship. Learn more about the recently concluded Virginia and Georgia Super Regionals!

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The only way to improve your pickleball skills and reach your full potential is through structured practice and consistent competitive play. However, injuries and chronic pain are preventing some pickleball players from reaching their full potential on the court, leading to frustration and missed opportunities to enjoy the game they love.

UBS reports that in 2023 alone, there were almost $400 million in injury claims. But you don’t have to be a statistic. 

Many pickleball players are solely focused on playing, neglecting the importance of off-court training — leading to muscle imbalances, poor movement patterns, and increased risk of injury. Without addressing these underlying issues through targeted strength and mobility training, pickleball players may find themselves sidelined by injuries or unable to improve their skills and perform at their best.

In this article, we'll explore the science-backed benefits of incorporating strength and mobility training into your pickleball routine and provide you with simple and effective steps you can take today to help you reduce injuries, move more efficiently on the court, and unlock your full potential as a player.

The Benefits of Resistance Training for Pickleball Players

Resistance training is essential for global health and wellness, but especially for pickleball players. A well-structured plan builds strength, endurance, and resilience to injury.

Research demonstrates that resistance training:

• Increases fat-free mass & decreases body fat % 
• Increases muscle strength and power
• Improves bone density and balance, reducing the risk of fractures from falls or impacts
• Strengthens tendons and ligaments, minimizing the risk of overuse & traumatic injuries

By incorporating resistance training at least twice a week, you'll build a strong foundation for your pickleball game and extend your life expectancy. A recent study with over 90,000 participants found a 41% reduction in all-cause mortality when resistance training was combined with at least 150 - 300 minutes of moderate to vigorous physical activity (MVPA). 

And yes, pickleball qualifies as MVPA!

Designing a Resistance Training Plan for Pickleball Players

A well-designed resistance plan should target the major movement patterns: push, pull, hinge, squat, twist, and carry. These movements are functional for daily living and are the foundation of many sporting actions.

When designing your resistance training plan, there are a few critical variables to account for:

Intensity

Intensity refers to the weight or resistance you use when performing an exercise. It can come from various sources, such as dumbbells, barbells, resistance bands, or even your body weight. The heavier the load, the more challenging the exercise becomes for your muscles.

Intensity Guidelines

Beginner: If you’ve been doing resistance training for less than 6 months, choose a moderate intensity and focus on performing each exercise with good technical proficiency.

Intermediate: If you’ve been resistance training for less than two years, choose an intensity that challenges but doesn’t change your form.

Advanced: If you’ve been resistance training for 2+ years, you’ll need to use higher-intensity loads to continue to see improvement. After several warm-up sets, your primary sets should push you within a few reps of failure while maintaining excellent form.

Volume

Volume refers to the overall workload your muscles handle during a training session or week. It takes into account the number of exercises you perform and the sets and repetitions you complete for each exercise.

A dose of approximately 10 sets per muscle group per week is a general minimum prescription to optimize your workouts. Research indicates there are potential benefits to higher volumes for underdeveloped muscle groups, but you should always progress your volume slowly. 

Avoid increasing your total workout volume by more than 15% per week, or you will dramatically increase your risk for injury.

Frequency 

The US Department of Health & Human Services and the World Health Organization recommend that adults perform at least two total body strengthening sessions per week. 

Rest Interval 

As a general rule, rest periods should last at least 2 minutes when performing multi-joint exercises. Shorter rest periods (60-90 secs) can be employed for single-joint exercises.

The Role of Mobility Training in Pickleball Performance

Research indicates that improving mobility through targeted exercise programs can reduce the risk of injury in various sports. Mobility refers to the ability to move your joints through their full range of motion and to be strong and stable in those positions. 

For instance, a mobile pickleball player should be able to flex their hips, knees, and ankles at the kitchen line to return shots. An immobile player may place undue stress on their lower back from bowing at the waist instead of bending the hips, knees, and ankles to return shots.

There are several areas of the body where poor mobility can lead to pain and injury:

• Ankles: essential for quick direction changes and to prevent ankle sprains
• Hips: important hinging, squatting, and rotating 
• Shoulders: crucial for overhead shots, serving, dinking, and more
• Knees: critical for squatting and generating force to move quickly

How & When to Train for Mobility

Because mobility training is a low-stress activity on the body, it can be done daily. Incorporating mobility exercises into your warm-up and cool-down routines is an efficient way to incorporate them into your exercise plan, and it can significantly impact your performance and injury resilience. 

Focus on exercises that move your joints through a full range of motion, such as shoulder, elbow, knee, and hip circles. Squatting and lunging patterns, as well as yoga pushups, are exceptional exercises for enhancing mobility.

Here are a few mobility training exercises you can start today that target various muscle groups of the lower body and upper body to improve overall movement quality: 

Cossack Squat

• Start with your feet wider than your shoulders, toes pointing out. 
• Lift your arms straight out in front of you, shift your weight onto the right leg, and sit back as if there is a chair behind you. 
• Keep the other leg straight, bend the right knee, and lower it as far down as you can without lifting the right heel and keeping the chest lifted. 
• Return to standing and alternate sides until you reach 16-20 repetitions. 

Cat-Cow

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• Start on all fours with hands underneath the shoulders, knees underneath the hips, and back straight. 
• Arch the back, lifting the head and tailbone to the ceiling. 
• Reverse the movement by rounding the back, tailbone, and shoulders, pulling the belly button towards the spine, and looking towards the hips. 
• Alternate positions for a total of 8-10 reps in each position. 

90/90 Hip Rotations

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• Begin sitting on your sit bones with your feet wider than shoulder-width apart and knees at a 90-degree angle. 
• With your back straight and core engaged, you can rest your hands behind you for support (progress to lifting your hands and maintaining balance).
• Rotate your hips to one side, keep a tall upper body posture, then slowly rotate back to the opposite side, alternating rotations for 8-12 repetitions. 

BONUS:

Here’s a video sequence for improving knee mobility with Dr. Kyle Richmond, a rehab and mobility expert.

Integrating Strength and Mobility Training into Your Pickleball Routine

Consistency is key to reap the full benefits of strength and mobility training. 

Aim to incorporate resistance training at least twice weekly, focusing on exercises targeting major movement patterns. Also, consider making mobility training a regular part of your pre-and post-match routine or a regular at-home training program.

Using a personalized training app like AIM7 can help streamline your off-court training. With customized resistance training plans based on your fitness level and available equipment, as well as guided warm-ups, cool-downs, and daily mobility sessions, AIM7 makes it easy to integrate strength and mobility training into your routine.

Get your free 60-day trial by using the code (A760FREE).

Conclusion

Pickleball is a challenging sport that demands a combination of skill, strength, and mobility. By prioritizing off-court training and incorporating resistance and mobility exercises into your routine, you'll reduce your risk of injury and unlock your full potential on the court. 

Remember, the key to success is consistency and a well-designed plan. So grab your weights, resistance bands, and pickleball paddle, and get ready to take your game to the next level!

By Erik Korem, PhD & Susie Reiner, PhD

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