Increase Your Strength, Endurance, and Stamina for Pickleball
Looking to up your game on the pickleball court?
Or maybe you just want more power to leave your opponents in the dust and dominate?
Regardless of your intention, we've got you covered with the top 15 best exercises for pickleball of all time.
This guide will provide three exercises for five different muscle groups along with step-by-step instructions on how to complete each exercise and end with some FAQs.
So grab your paddle, put on your game face, and let's get started with these killer exercises for pickleball players.
Pickleball Exercises in This Guide
Pickleball Exercises for Speed
You know what they say in pickleball - if you're not fast, you're last! But don't worry, we've got some exercises that will have you speeding around the pickleball court like a cheetah on Red Bull.
These pickleball exercises for speed will have you zooming past your opponents so fast they won't know what hit 'em. So let's lace up those court shoes, warm up those quads, and get ready to leave your opponents in the dust with these lightning-fast pickleball exercises.
Split Squats
Step 1: Stand straight with your feet shoulder-width apart and take a big step forward with your right foot.
Step 2: Keep your chest up, shoulder blades back, torso upright, and engage your core.
Step 3: Lower your body down towards the ground by bending both knees until your left knee touchesQ the ground.
Step 4: Pause for a moment and then push back up using your right leg.
Step 5: Repeat the exercise on one leg for 10-15 reps, and then switch legs and repeat on the other leg.
Fast Feet
Step 1: Start by standing with your feet as wide as your shoulders and your arms by your sides.
Step 2: Begin to move your feet as fast as possible, tapping the ground with the balls of your feet as quickly as you can.
Step 3: Keep your upper body stable and engage your core muscles to help maintain balance.
Step 4: Continue the exercise for the desired number of reps or time.
Side Steps
Step 1: Begin in a slight squat position with your feet shoulder-width apart.
Step 2: Take a big step to the right with your right foot and follow with your left foot, keeping your hips low and your feet pointed forward.
Step 3: Step your right foot back, followed by your left foot.
Step 4: Take a big step to the left with your left foot and follow with your right foot.
Step 5: Step your left foot back, followed by your right foot. Continue this side-to-side stepping motion for the desired number of reps or time.
Pickleball Exercises for Core and Balance
These strength training exercises for core and balance will have you twisting, turning, and lunging your way to a stronger, more stable body that will have your opponents shaking in their court shoes.
So let's get ready to work those abdominal muscles, engage those glutes, and become the envy of every pickleball player on the court with these core-strengthening, balance-boosting exercises.
Side Plank with Paddle Rotation
Step 1: Lie on your right side with your legs straight and stacked on top of each other with your right elbow supporting you directly under your shoulder
Step 2: Hold your pickleball paddle in your left hand, inhale, and lift your hips off the floor as you raise your left arm straight into the air
Step 3: As you exhale, rotate down and have the pickleball paddle touch your obliques
Step 4. Repeat this for roughly 10 reps and then switch sides.
Boat Pose
Step 1: Begin by sitting on the ground with your knees bent and your feet flat on the floor.
Step 2: Lean back slightly and lift your feet off the ground, balancing on your sit bones.
Step 3: Straighten your legs and lift them up towards the ceiling, keeping your feet together and your toes pointed.
Step 4: Extend your arms out in front of you, parallel to the ground.
Step 5: Hold the pose for at least five deep breaths, engaging your core and keeping your balance.
Step 6: Release the pose by lowering your feet and coming back to a seated position.
Step 7: Repeat for three sets.
Warrior Three
Step 1: Begin by standing with your feet hip-width apart and your arms by your sides.
Step 2: Shift your weight onto your left foot and lift your right foot off the ground, pointing your toes.
Step 3: Hinge forward at the hips, extending your right leg straight behind you and keeping your body in a straight line from your head to your right heel.
Step 4: Reach your arms straight out in front of you, shoulder height, parallel to the ground.
Step 5: Hold the pose for the desired amount of time, engaging your core and keeping your balance.
Step 6: Release the pose by lowering your right leg and coming back to a standing position.
Pickleball Exercises for Back
These pickleball strength training exercises for your back will have you feeling like the superhero of the court by building your upper body strength.
From rows to rotations, we've got the exercises that will have your back muscles firing on all cylinders.
Lawnmower Rows
Step 1: Stand with your feet as wide as your shoulders and hold a weight or kettlebell in your right hand.
Step 2: Hinge forward at the hips, keeping your back flat and your left hand on your left thigh for support.
Step 3: Lift the weight up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
Step 4: Lower the weight back down to the starting position.
Step 5: Repeat the exercise for 10-15 reps and then switch sides and repeat on the left side.
Half Bridge
Step 1: Begin by lying on your back with your knees bent and your feet flat on the ground.
Step 2: Lift your hips off the ground, squeezing your glutes and engaging your core.
Step 3: Hold the pose for five deep breaths.
Step 4: Gently lower your hips back down to the ground.
Step 5: Repeat the exercise two to three more times.
Supine Spinal Twist
Step 1: Begin by lying on your back with your legs straight and your arms by your sides.
Step 2: As you inhale, bring your knees to the chest into a fetal position.
Step 3: As you exhale, slowly drop your knees to your right side as you look over your left shoulder.
Step 4: Hold this position for at least five deep breaths.
Step 5: When you're ready, bring your knees back to your chest as you inhale, and repeat on the other side.
Pickleball Exercises for Chest and Shoulders
From push-ups to flys, these chest and shoulder strength exercises will help to build more upper body strength and strengthen the rotator cuff muscles, giving you blasting power behind your swing.
Grab those weights, get that bench ready, and get ready show the pickleball world what true power behind a swing really looks like.
Dumbbell Chest Press
Step 1: Lie down on a flat bench with your feet flat on the ground and your back flat against the bench.
Step 2: Hold a dumbbell in each hand with your palms facing forward and your elbows bent at a 90-degree angle.
Step 3: Push the dumbbells up towards the ceiling until your arms are straight and the weights are directly above your chest.
Step 4: Pause for a moment, then lower the dumbbells back down to the starting position.
Step 5: Repeat the exercise for 10-15 reps.
Decline Pushups
Step 1: Begin in a pushup position with your hands on the ground and your feet elevated on a bench or step.
Step 2: Lower your body down towards the ground by bending your elbows, keeping your back straight and your core engaged.
Step 3: Push your body back up to the starting position.
Step 4: Repeat the exercise until failure for three sets.
Chest Fly
Step 1: Lie down on a flat bench with your feet flat on the ground and your back flat against the bench.
Step 2: Hold a dumbbell in each hand with your palms facing each other and your arms straight up towards the ceiling.
Step 3: Slowly lower your arms out to the sides, keeping a slight bend in your elbows.
Step 4: Lower the dumbbells until they are level with your chest, and then bring them back up to the starting position.
Step 5: Repeat the exercise for 10-15 reps and three sets.
Pickleball Exercises for Arms
Do your pickleball opponents fear your killer serves?
Are your dinks so sharp they could cut through steel?
If your answer is no, then you must practice these pickleball exercises for your arms. From biceps to triceps, we've got the top exercises for pickleball players that will have your guns blazing and your opponents quivering in their court shoes.
Bicep Curls
Step 1: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
Step 2: Keeping your elbows close to your body, curl the dumbbells up towards your shoulders, squeezing your bicep muscles.
Step 3: Pause for a moment, then slowly lower the dumbbells back down to where you started.
Step 4: Repeat the exercise for 10-15 reps and three sets.
Wrist Curl
Step 1: Sit on a bench or chair with your feet flat on the ground and hold a dumbbell in each hand with your palms facing up.
Step 2: Rest your forearms on your thighs, keeping your wrists off the edge.
Step 3: Curl the dumbbells up towards your forearms, squeezing your wrist muscles.
Step 4: Pause for a moment, then slowly lower the dumbbells back down.
Step 5: Repeat the exercise for 10-15 reps and three sets.
Tricep Dips
Step 1: Sit on the edge of a bench or chair with your hands gripping the edge of the seat.
Step 2: Walk your feet out and lower your body down towards the ground by bending your elbows, keeping your back straight and your core engaged.
Step 3: Push your body back up to the starting position, straightening your arms.
Step 4: Repeat the exercise until failure for three sets.
FAQs
What is the best exercise for pickleball?
There is no single "best" exercise for playing pickleball, as the sport requires a combination of different physical abilities, including agility, strength, endurance, and hand-eye coordination. That said, some exercises that can be particularly beneficial for pickleball players include those that focus on building lower body strength and explosiveness, as well as exercises that improve upper body and core strength, balance, and coordination.
How do you physically train for pickleball?
Physical training for your pickleball game can involve a combination of strength training, cardiovascular exercise, and various agility exercises and drills. Some specific exercises that can be helpful for pickleball players include squats, lunges, box jumps, shuttle runs, ladder drills, and plyometrics. It's also important to incorporate stretching and mobility work into your routine to help prevent injury and maintain flexibility.
How do I increase my endurance in pickleball?
To increase endurance for playing pickleball, it's important to incorporate cardiovascular exercise into your training routine. This can include activities like running, biking, or using an elliptical machine, as well as on-court drills that focus on building stamina and endurance, such as shuttle runs, suicides, or playing longer games with shorter rest periods. It's also important to maintain a healthy diet and get plenty of rest and recovery time to support your body's ability to build endurance.
How do you strengthen forearms for pickleball?
To strengthen your forearms for pickleball, exercises that target the wrist flexors and extensors can be particularly helpful. These can include wrist curls, reverse wrist curls, and grip exercises like squeezing a stress ball or using a grip trainer. It's also important to incorporate forearm and grip strength into your overall strength training routine, as well as to work on your hand-eye coordination through drills and practice on the court.
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Well, my pickleball pals, we've covered a lot of ground today. From speed drills to core workouts, back exercises to arm pumps, we've given you the tools you need to take your pickleball game where it needs to be.
But here's the thing: there's no magic formula for becoming a better pickleball player. It takes hard work, dedication, and a willingness to put in the time and effort to hone your skills.
So, grab your paddle, get out there on the court, and start practicing. Try out some of these exercises, mix them up with your own routines, and see what works best for you.
Until next time, keep smashing those balls, dinking those drops, and dominating the court like the warrior you were born to be.
Glen
Paddleballers
