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5 Exercises to Boost Your Pickleball Game

Author: Coach Nick Book

Pickleball has taken over the world in recent years and is now being played by people of all ages. If you’re new to this sport, then you might not know how physically demanding it can be. To become a pro-pickler, you need not only knowledge of tactics and techniques but an optimal fitness level. In this post, we'll explore the top 5 exercises you should add to your workout routine to improve your pickleball game. Get ready to sweat!

Lunges: The most important aspect of pickleball is footwork, which means you must be quick on your feet. Lunges are excellent for leg strength, balance, and stability. You can do them with weights or use body weight to make it more advanced.

Burpees: If you want to improve your endurance, burpees are the way to go. They are a full-body workout that targets your legs, arms, and core. Plus, they mimic the explosive movements required in pickleball, such as jumping and squatting.

Jump Rope: It might seem like a simple exercise, but jumping rope is one of the best ways to improve your footwork and cardio. Not only does it help with agility, but it also works your calves, quads, and shoulders. You can use interval training to make it more challenging.

Plank: Core strength is important for any sport, but especially for pickleball. Planks work your abs, back, and shoulders, giving you better stability and balance. You can do a standard plank or make it more challenging by doing side planks or creating movement.

Medicine Ball Twists: This exercise strengthens your core, legs, and arms while mimicking twisting motions that are used in pickleball. It involves sitting on the ground with your legs bent, holding a medicine ball and rotating from side to side, lightly tapping the ball on the ground.

Bonus Workout:

Now that you know the top 5 pickleball exercises, let's put them into a workout plan. Here's a workout you can do at home or the gym:

  • Warm-up:
    • 5 minutes of jumping jacks or jumping rope
    • 10 lunges on each leg
    • 10 burpees
    • 30-second plank
  • Circuit 1:
    • 20 lunges (10 on each side)
    • 10 burpees
    • 30-second plank
  • Circuit 2:
    • 50 jumping ropes
    • 20 medicine ball twists
    • 10 burpees
  • Circuit 3:
    • 20 side planks (10 on each side)
    • 20 lunges (10 on each side)
    • 30-second plank
  • Cool-down:
    • 5-minute light jogging or walking
    • 30-second downward dog stretch
    • 30-second standing quad stretch
    • 30-second standing hamstring stretch
If you want to become a pro-pickler, you have to work for it. Exercise plays a significant role in optimizing your game. With these top 5 exercises and bonus workout plan, you're taking the first step to becoming a pickleball champion. Don't forget to have fun while you're at it!