Elevate Your Pickleball Game

Pickleball is a tennis/badminton/ping-pong hybrid that has recently grown in popularity. Not only is it fun, but it can boost your cardiovascular health, provided you get onto the courts at least three times a week and play with enough intensity — somewhere above 75 percent of your maximum heart rate. It can also help you practice your hand-eye coordination, which declines with age.

For all its benefits, however, pickleball does not build much muscle. “When you look at Serena Williams and see how strong she is, it’s easy to think that’s because of tennis,” said Jasmine Marcus, a physical therapist and strength coach in Ithaca, N.Y. “But she’s strong because of the strength work she does off the courts.”

Like tennis, and all sports really, pickleball requires strength, stability, and agility in your whole body. Improving your strength and agility will improve your game. If you don’t believe me, just ask Serena, Michael Jordan, or Travis Kelcey. They all hit the gym to prepare their bodies for their chosen sport. Each sport requires different exercises and regimens, so to take your pickleball game to the next level, check out what is needed below. Then notice the improvement in your drop serve:

CORE STRENGTH

Aim for at least one rotational exercise that will assist in your serving and twisting motions, like “wood choppers,” bicycle crunches, or the T-spine rotation with chest fly.

UPPER BODY STRENGTH

Pickleball doesn’t put as much strain on your shoulders as tennis does, but it’s still important to strengthen them. Work toward stronger shoulders with the chest fly. In addition, bent-over rows or single-arm rows will keep your back strong and improve your ball-hitting motion.

To build power, move lighter weights a little faster or throw weighted items, like medicine balls to a partner. You will see a good transition of that power and agility carry over onto the court.

LOWER BODY STRENGTH

Goblet squats will strengthen your legs and glutes and train your balance, which helps prevent falls on the court. In addition, lunges exercise a range of muscles and address imbalances of strength you may have in your lower body. Use front, reverse, side, or curtsy lunges…or all four!

AGILITY WORK

Pickleball requires short, quick bursts of movement—the court may be small, but you need to be fast to cover it. Try fast feet, skaters, and grapevine agility exercises to put some speed in your step while building balance and control—all of which will up your pickleball game. 

TIP: If you’re working out in a gym, start building your pickleball muscles on the machines. Then switch to exercises using only free weights because they mimic the movements of pickleball better.

In addition to strength and agility training, it is also a good idea to work on your range of motion so you will be able to reach more balls. Yoga, Pilates, or tai chi movements are all helpful.

As with any sport, warming up before stepping out there is essential. Strength training, balance, flexibility, and speed are exercises to improve your game and prepare your body for this enjoyable sport. If you’d like to improve your pickleball performance, click on the button below for a complimentary assessment with a certified Success Studio personal trainer. They can show you the exercises you’ll need and devise a personalized workout regimen specific to your needs, so you can build your pickleball muscles and be in top shape for your next match.