Exercises to Elevate Your Pickleball Performance


Pickleball demands a unique blend of endurance, flexibility, mobility, and strength. To play competitively, players must sustain prolonged activity, stretch dynamically, move swiftly across the court, and hit the ball with power. Achieving these physical attributes requires dedicated training both on and off the pickleball court.

The Importance of Off-Court Training

Pickleball is a sport that necessitates both cardiovascular and strength training. Fortunately, resources like The Pickleball Doctor offer specialized workouts designed to enhance body strength, overall fitness, and gameplay, while also preventing injuries and boosting confidence on the court. These targeted exercises work the specific muscles needed for pickleball, improving agility and speed.

Strength and Endurance Pickleball Drills

Pickleball is a full-body sport, so strength and conditioning workouts should target multiple muscle groups. This comprehensive, pickleball-friendly workout can be performed in its entirety or broken down and incorporated into other routines throughout the week. These exercises can be done using bodyweight or with the addition of a resistance band.

Essential Strength and Endurance Exercises

  • Bird Dog
  • Bodyweight Side Lying Triceps
  • Clam Shells
  • Eagle Plank
  • Forearm Plank
  • Horizontal Abduction
  • Monster Walks
  • One Leg Bridge
  • Plank Push-Up
  • Shoulder External Rotation
  • Shoulder Rotation at 90 Degrees
  • Side Plank
  • Single Leg Deadlift
  • Single-Leg Deadlift to Push-Up
  • Slow Squats
  • Spider Plank
  • Wall Circle Climbs

These exercises target the lower body, enhancing leg strength, muscle tone, and range of motion. They also work the upper body and lower back, engaging core muscles for stability. Start with a few repetitions of each exercise until you can perform them without fatigue, then gradually increase the reps to challenge your muscles further.

Flexibility and Mobility Pickleball Exercises

Flexibility and mobility are crucial for optimal pickleball performance. Stretching tight muscles not only increases mobility and flexibility in key areas but also aids in cooling down and recovering after intense workouts or games.

Key Flexibility and Mobility Exercises

  • Additional Foam Rolling Work
  • Adductor Stretch
  • Ankle Mobility
  • Calf Stretch
  • Hamstring Stretch
  • Hip and Thoracic Rotation
  • Hip Flexor Stretch
  • Hip Mobility
  • Lumbar Spine Mobility
  • Posterior Shoulder Stretch
  • Quadriceps Stretch
  • Shoulder Rotation Mobility
  • Thoracic Spine Mobility
  • Triceps Stretch
  • Upper Back Stretch

These exercises, demonstrated in The Pickleball Doctor’s video, are ideal for warm-ups and cooldowns, ensuring your body is prepared for the demands of pickleball and aiding in recovery post-game.

Final Thoughts

Pickleball is more than just a recreational activity; it’s a physically demanding full-body workout that requires proper preparation and recovery. According to a tweet from Reuters, “The Sports and Fitness Industry Association says pickleball is the fastest-growing sport in the United States. And it’s relentlessly stealing tennis of its players and real estate.”

Incorporate these workouts and stretches into your routine to see a significant improvement in your game. Embrace the full spectrum of physical training to elevate your pickleball performance and enjoy the myriad benefits this dynamic sport has to offer.

What do you think?

Written by Billy Pickles

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