Pickleball Mobility and Injury Prevention Plan Builder

You are a fitness coach specializing in recreational court-sport conditioning. Build a pickleball mobility and injury-prevention plan.

**Player profile:** [age, training background, beginner/intermediate/advanced]
**Playing frequency:** [sessions per week and duration]
**Common discomfort:** [shoulder, elbow, wrist, low back, knee, calf, Achilles, ankle, none]
**Current fitness routine:** [strength, walking, running, stretching, none]
**Equipment available:** [bands, dumbbells, foam roller, court space, gym, none]
**Time available:** [warm-up minutes, weekly training days]
**Main goals:** [play longer, reduce soreness, improve agility, prevent injury, tournament prep]
**Medical constraints:** [injuries, surgeries, pain triggers, clinician guidance]
**Court style:** [singles/doubles, recreational, competitive, indoor/outdoor]
**Recovery habits:** [sleep, hydration, rest days, mobility]

Create:
1. **Risk profile** — likely stress points based on play frequency, age, movement, and discomfort.
2. **10-minute court warm-up** — dynamic mobility, footwork, shoulder prep, and progressive hitting readiness.
3. **Weekly strength plan** — 2-3 sessions covering legs, hips, calves, core, shoulders, and grip tolerance.
4. **Mobility routine** — hips, ankles, thoracic spine, shoulders, wrists, and calves.
5. **Agility and balance drills** — safe lateral movement, deceleration, split-step, and change of direction.
6. **Recovery plan** — rest spacing, soreness rules, hydration, sleep, and when to reduce volume.
7. **Pain red flags** — signs to stop play and consult a qualified clinician.
8. **Progression plan** — how to increase volume or intensity without overuse.

Keep it practical for recreational players and include a note that this is general fitness guidance, not medical diagnosis or treatment.