The 10 Best Exercises for Pickleball Players to Improve Play

Pickleball has quickly grown in popularity, demanding unique physical capabilities from its players. While many might overlook the specific physical requirements of this sport, I firmly believe that a targeted Strength Program can make a world of difference on the court.

Whether you’re a seasoned Pickleball player or new to the game, optimizing your training program with exercises tailored for Pickleball can give you that competitive edge.

In this article, I’ll share what I feel are some of the best exercises to enhance your game, drawing from decades of experience in strength and conditioning. From Speed and Agility drills to focused Strength and Conditioning routines, prepare to elevate your performance and rule the Pickleball court!

Physical Demands of Pickleball

Here’s a breakdown of the physical demands of Pickleball and how a training program can cater to them:

Explosive Lateral Movement:

Pickleball often requires players to make quick, side-to-side movements. Strength exercises like Lateral Lunges and Skater Jumps can improve this aspect.

Agility and Quickness

The pace of Pickleball can be swift, with players needing to change directions rapidly. Incorporating Agility Ladder drills and Cone Drills into a Training Plan can significantly enhance a player’s agility on the court.

Endurance

Extended rallies and multiple matches can test a player’s stamina. Cardio-based workouts, High-Intensity Interval Training (HIIT), and Circuit Training can help build the necessary endurance.

Core Strength

A strong core is vital for powerful hits and serves. Planks, Russian Twists, and Medicine Ball Throws can fortify the core muscles, making every shot more potent.

Arm and Shoulder Strength

To maintain consistent and powerful serves and returns, it’s crucial to have well-conditioned arms and shoulders. Dumbbell Shoulder Presses, Bicep Curls, and Tricep Dips can be beneficial.

Leg and Lower Body Power

Jumping, lunging, and sprinting are regular actions in Pickleball. Exercises like Squats, Deadlifts, and Box Jumps can increase lower body power and stability.

Flexibility and Mobility

To prevent injuries and ensure smooth movements on the court, flexibility is essential. Incorporating dynamic stretches and mobility exercises, such as Leg Swings and Arm Circles, can aid in this.

Balance and Coordination

As players reach for shots and make rapid changes in direction, maintaining balance is critical. Single-leg exercises and balance drills, like Single-Leg RDLs and Bosu Ball exercises, can help develop this skill.

Best Exercises for Pickleball Players

Lateral Lunges

Why: Strengthening the groin and hips is vital for efficient side-to-side movements in Pickleball. Lateral Lunges enhance lateral movement efficiency and stability, crucial for quick court coverage.

How To:

• Start with feet hip-width apart.
• Step out to the right and shift your body weight over your right leg, squatting to a 90-degree angle at the right knee.
• Push off the right foot to return to the starting position.
• Repeat on the left side.
• Continue alternating sides for the desired number of repetitions.

Agility Ladder Drills

Why: Improving footwork and agility is paramount in Pickleball. These drills train players to change direction rapidly, ensuring they’re always in the right position to make a play.

How To:

• Lay the agility ladder flat on the ground.
• Start at one end of the ladder.
• Move laterally through the ladder, placing one foot in each box as quickly as possible.
• Once you reach the end, turn around and repeat.
• Experiment with different patterns and footwork to keep the drill challenging.

Planks

Why: A strong core provides stability during gameplay, ensures good posture, and powers up every shot and serve. And when it comes to developing a strong and stable core, Planks are one of the most effective exercises you can do.

How To:

• Begin in a push-up position but with your weight supported on your forearms instead of your hands.
• Engage your core, ensuring your body forms a straight line from head to heels.
• Hold this position for the desired length of time, focusing on breathing and keeping your core tight.

Dumbbell Shoulder Presses

Why: Strengthening the deltoids and overall shoulder musculature ensures consistent, forceful serves and returns.

How To:

• Sit on a bench with back support, holding a dumbbell in each hand.
• Start with dumbbells at shoulder height and palms facing forward.
• Press the dumbbells upward until your arms are fully extended.
• Slowly lower the dumbbells back to the starting position.

Box Jumps

Why: Enhancing a player’s jump height and speed is crucial for overhead smashes and quick court movements.

How To:

• Stand in front of a sturdy box or platform.
• Begin in a half-squat position and swing your arms for momentum.
• Jump onto the box, landing softly with knees slightly bent.
• Step or jump back down and repeat.

Skater Jumps

Why: Improving lateral power and stability is essential for the rapid court exchanges in Pickleball.

How To:

• Start in a slight squat position.
• Jump sideways to the left, landing on your left foot.
• Immediately jump to the right, landing on your right foot.
• Continue to alternate sides, mimicking a skating motion.

Medicine Ball Throws

Why: Working on the core and upper body strength with rotational movements simulates hitting the ball in Pickleball.

How To:

• Stand with feet shoulder-width apart, holding the medicine ball in front of you.
• Rotate your torso to one side, winding up to throw.
• Explosively throw the ball against a wall or to a partner.
• Catch the ball (or retrieve it) and repeat.

Leg Swings

Why: Enhancing hip flexibility helps prevent hip-related injuries and allows for a broader range of motion during gameplay.

How To:

• Hold onto a sturdy object for balance.
• Stand on one leg and swing the other leg forward and backward in a controlled motion.
• After several swings, switch to side-to-side swings.
• Repeat on the other leg.

Single-Leg RDLs (Romanian Deadlifts)

Why: Focusing on balance, coordination, and hamstring strength is vital for efficient forward and backward court movements.

How To:

• Stand on one leg with a slight bend in the knee.
• Holding a dumbbell in each hand, hinge at the hips and lower the dumbbells towards the ground while extending the non-standing leg behind you.
• Return to the starting position and repeat.
• Switch legs after the desired number of repetitions.

Bosu Ball Squats

Why: Engaging stabilizer muscles on an unstable surface is essential for preventing ankle and knee injuries on the court.

How To:

• Stand on the flat side of a Bosu Ball with feet hip-width apart.
• Lower into a squat, keeping your chest up and core engaged.
• Push through your heels to return to the starting position and repeat.

Final Thoughts

In the game of Pickleball, being physically primed can make all the difference between a good player and a great one. By integrating these targeted exercises into your training program, you’re not only enhancing specific skills required for the sport but also building a foundation for overall athletic performance.

Remember, the key is consistency and adaptation. As you evolve in your Pickleball journey, so should your training plan. Here’s to powerful serves, swift returns, and dominating the court with confidence and strength!

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