Pickleball is one of the fastest-growing sports in the world. The quirky name and distinctive “pop” as the ball hits a paddle make for a humorous talking point, but there are serious health and wellness benefits to this global phenomenon. With elements from tennis, badminton, and ping-pong, pickleball offers a fun, competitive, and social way to stay active.

Whether you’re a seasoned player or new to the game, getting fit for pickleball is crucial to improving your performance, avoiding injuries, and enjoying the sport to its fullest. In this article, we’ll break down the exercises and steps you can take to improve your fitness for pickleball, including endurance, strength, agility, flexibility, and injury prevention.

We will also dig a bit deeper into the societal elements of the sport and how it seems to have struck a chord across generations for enhanced social and mental wellness.

1. Endurance: building cardiovascular stamina

A typical pickleball game is only 20 minutes, but it is a fast-paced game that requires sustained energy and cardiovascular fitness. While you’re not running miles like in a marathon, pickleball involves short bursts of activity—like dashing to the net, chasing down lobs, and performing lateral movements—which demand a solid aerobic foundation.

How to build cardiovascular endurance for pickleball:

  • Interval training: incorporate interval training into your routine. Try alternating between high-intensity bursts (e.g., 30 seconds of sprinting or fast footwork drills) and low-intensity recovery periods (e.g., walking or slow jogging). This mimics the stop-and-start nature of pickleball and will help your body adapt to sudden energy shifts.

  • Continuous aerobic exercise: add steady-state aerobic activities like jogging, cycling, or swimming to your weekly regimen. This will help build a strong aerobic base, which is critical for maintaining energy throughout a game.

  • Footwork drills: practice lateral movement and quick direction changes with footwork drills. Shuttle runs and ladder drills are excellent ways to boost endurance and get your heart rate up, mimicking the demands of the sport.

2. Strength: enhancing power and stability

Strength training is essential for pickleball, especially when it comes to maintaining power in your shots and stability during fast movements. The sport requires strong legs for explosive movement, a solid core for balance, and arm and shoulder strength for powerful volleys and serves.

Key areas to target for strength training:

  • Leg strength: the ability to quickly sprint, jump, and change direction is key in pickleball. Squats, lunges, and box jumps are excellent exercises to build leg strength and power. You can also use resistance bands or weight machines for added intensity.

  • Core strength: a strong core stabilizes your body and helps with balance and shot accuracy. Incorporate exercises like planks, Russian twists, and bicycle crunches to target your abdominal and oblique muscles.

  • Upper body strength: Although pickleball involves more finesse than brute strength, strong arms, and shoulders will help with powerful shots and serves. Include push-ups, shoulder presses, bicep curls, and tricep dips in your routine to build upper body strength.

  • Rotational power: pickleball involves frequent twisting motions when you hit forehands, backhands, or smashes. Rotational strength is key to generating power and preventing injury. Medicine ball throws, cable twists and woodchoppers are great exercises to optimize rotational movement.

3. Agility: quick footwork and direction changes

Agility is a critical component of pickleball. The sport demands rapid directional changes, quick reflexes, and the ability to move efficiently on the court. Enhancing your agility helps you get to the ball faster and return it with precision.

How to improve agility for pickleball:

  • Lateral shuffles: lateral movement is critical for pickleball. Practice shuffling from side to side to build your ability to move quickly in all directions. The goal is to maintain low hips and move efficiently to the ball.

  • Cone drills: set up cones or markers on the ground and practice quick footwork around them. Zigzagging between cones and practicing short bursts of movement will help you improve your reaction time and foot speed.

  • T-drills and 5-10-5 drills: these agility drills focus on short sprints in various directions, which will help you react quickly to the ball and keep you agile during rallies.

  • Reaction time drills: to train your reflexes and coordination, work on drills where a partner randomly calls out directions or throws balls toward you. This will help improve your reaction time when facing opponents on the court. Reaction lighting systems and training tools can be helpful if you’re working out solo.

4. Flexibility: improving range of motion and reducing injury risk

Flexibility and mobility are often overlooked but are vital elements of a pickleball player’s fitness. Flexible muscles and joints allow for better mobility, helping you execute a wider variety of shots and reducing the risk of injury.

How to increase flexibility for pickleball:

  • Dynamic stretching before play: Before starting your pickleball game, engage in dynamic stretching to loosen up your muscles. Arm circles, leg swings, high knees, and torso twists are great ways to get your body warmed up and ready for action.

  • Static stretching after play: After playing, dedicate time to static stretching to leave muscles in a lengthened state. Focus on stretching your hamstrings, calves, hip flexors, shoulders, and back. Hold each stretch for 20-30 seconds to increase flexibility and improve recovery.

  • Yoga or pilates: both yoga and Pilates are fantastic practices for improving flexibility and core strength. Incorporating these activities into your weekly fitness routine can help increase your range of motion and enhance your body awareness on the court.

If the added workouts are too much to think about, consider a fitness class designed to support gameplay. For example, I designed a class called Pickle Power, which includes all of the elements outlined above, making it far more practical to fit in the elements needed to support successful and safe gameplay. Seek out Pickle Power or racquet sport-themed classes in your local club or gym.

5. Injury prevention: protecting your body

Pickleball may seem low-impact compared to other sports, but like any athletic activity, there is still a risk of injury. Common injuries in pickleball include ankle sprains, shoulder injuries, and tennis elbow, so taking steps to prevent these injuries is essential.

Strategies for injury prevention:

  • Warm-up and cool-down: never skip your warm-up and cool-down. A good warm-up gets your blood flowing and prepares your muscles for activity, while a proper cool-down reduces the risk of muscle tightness and injury after play.

  • Strengthen your ankles: ankle sprains are common in pickleball due to the frequent lateral movement. Add ankle-strengthening exercises like calf raises, ankle rotations, and balance exercises to your fitness routine.

  • Focus on shoulder health: since pickleball involves a lot of overhead motions, shoulder injuries can occur if the muscles are weak or imbalanced. Incorporate rotator cuff exercises such as internal and external rotations, as well as shoulder stability exercises.

  • Proper footwear: wearing the right shoes is critical. Look for court shoes that provide support, cushioning, and traction to prevent slipping and reduce the impact on your joints.

  • Listen to your body: it’s essential to pay attention to any pain or discomfort and avoid overexertion. If you feel any strain, take a break or modify your play to avoid injury. Take advantage of other modalities to increase the speed and effectiveness of your post-game recovery, such as massage, hot/cold hydrotherapy, and infrared saunas.

6. Nutrition and hydration: fueling your body for performance

Your diet and hydration levels can significantly impact your performance on the court. Proper fueling will ensure you have the energy and endurance to play your best.

Tips for nutrition and hydration:

  • Stay hydrated: dehydration can lead to fatigue, cramping, and poor performance. Drink water before, during, and after your pickleball session, especially if you’re playing in hot or humid conditions.

  • Eat a balanced diet: fuel your body with a combination of carbohydrates (for energy), protein (for muscle repair), and healthy fats. Consider eating a light snack with carbs and protein 30 to 60 minutes before playing.

  • Post-game recovery: after a game, refuel your body with protein and carbohydrates to help your muscles recover and replenish glycogen stores.

Beyond the physical, pickleball is an intensely social game. Most play doubles, and more and more leagues are popping up. The closer proximity of players makes for more intimate interaction, cross-court communication, and a shared experience. The culture is one of inclusiveness, whereby a newcomer is immediately welcomed and taught the basics with patience and kindness.

Pickleball is very affordable and unpretentious, particularly in comparison to tennis. Where tennis has created barriers over the years through private clubs, stuffy traditions, and expensive gear, pickleball is the complete opposite, which is appealing to a younger generation simply seeking active fun.

Pickleball is easy to learn, and it’s relatively easy to be successful at gameplay. There’s less court to travel, and games are short. The culture of frequent rotation of partners when playing doubles allows for one to play continuous games or take breaks as needed. Again, this casual playing structure warrants an enjoyable, easy-going vibe, with the opportunity of fierce competition for those who seek it.

Research shows that the fastest growing segment of pickleball players is aged 18-24 years, so Gen Z’s are proving to be a key market in this appealing sport.

Getting fit for pickleball is about improving endurance, strength, agility, flexibility, and injury prevention. With a well-rounded fitness regimen, you’ll be able to play more effectively, enjoy longer games, and reduce the risk of injury. Remember to gradually increase the intensity of your workouts, listen to your body, and stay consistent with your training. By putting in the work to get fit for pickleball, you’ll not only improve your performance on the court but also maximize your enjoyment of the sport. The community connection and inclusive play structure will only serve to enhance your experience and continue to grow the sport. Happy playing!