Ultimate Pickleball Workout Plan: Pickleball is no longer just a casual backyard sport—it has evolved into a competitive and physically demanding game that requires strength, agility, endurance, and quick reflexes. As its popularity continues to soar, players of all ages are realizing that proper fitness training is key to excelling on the court and preventing injuries.
The Ultimate Pickleball Workout Plan, designed by Men’s Health fitness director Ebenezer Samuel, C.S.C.S., in collaboration with elite pickleball coach Ty Woody, provides a structured four-week strength and conditioning program to help players of all skill levels build power, speed, stability, and resilience.
Whether a beginner looking to improve your movement or an advanced player striving to gain a competitive edge, this plan will enhance your performance, endurance, and injury prevention.
Why Strength Training is Essential for Pickleball
Pickleball is often seen as a social sport, but it requires rapid movements, rotational power, and agility similar to tennis and badminton. While the court may be smaller than a tennis court, the sport demands quick lateral shifts, sudden accelerations, and repetitive motions that can take a toll on the body.
According to Ty Woody, a Certified Strength and Conditioning Specialist (C.S.C.S.) and coach to IRF 2024 World Champion Daniel De La Rosa, strength training is critical for pickleball players:
“There’s a reason every other sport includes strength training. If you want to move better, hit harder, and stay injury-free, you need to train like an athlete.”
By incorporating strength, power, and mobility exercises, players can:
- Improve footwork and agility for faster movement across the court
- Increase shot power through rotational strength
- Enhance endurance to sustain high-intensity play without fatigue
- Reduce injury risk by strengthening muscles and joints
Many players make the mistake of only practicing pickleball without building the necessary strength and mobility to support their movements. This leads to overuse injuries, poor recovery, and performance plateaus. The Ultimate Pickleball Workout Plan ensures that players develop a well-rounded fitness foundation to optimize their game and longevity.
The 4 Key Training Principles for Pickleball Performance
To maximize performance and mimic on-court movements, this workout program is built around four essential training principles:
1. Rotational Strength and Core Stability
Pickleball is a rotational sport, meaning that forehands, backhands, volleys, and dinks all require twisting motions from the core, hips, and upper body. Developing rotational strength ensures faster reaction times, improved shot accuracy, and better overall control.
Key Exercises
- Side-Lying T-Spine Rotations – Improves flexibility and spinal mobility for smoother swings.
- Pallof Press – Builds core stability and prevents excessive twisting.
- Kettlebell Windmills – Strengthens obliques, shoulders, and rotational control.
More powerful shots, improved balance, and reduced risk of back and shoulder injuries.
2. Lateral Movement and Foot Speed
Pickleball is played in all directions, but side-to-side movement is the most common. Shuffling, lunging, and quick pivots are essential for returning shots effectively. Strengthening glutes, hip stabilizers, and ankle joints helps players move quickly and react faster on the court.
Key Exercises
- Lateral Lunges – Enhances lateral strength and balance.
- Side Planks – Improves core stability for better lateral control.
- Shuffle Drills – Increases foot speed and reaction time.
Improved agility, quicker changes of direction, and better shot positioning.
3. Explosive Power and Acceleration
Power in pickleball comes from the lower body, specifically the hips and legs. Whether you’re sprinting to the net, smashing a return, or lunging for a drop shot, you need to generate maximum force in a short time. This program focuses on explosive movements to help players move faster, hit harder, and react quicker.
Key Exercises
- Kettlebell Swings – Develops hip power for strong shots
- Broad Jumps – Builds explosive lower-body strength
- Romanian Deadlifts – Improves hamstring and glute activation
More power behind shots, faster acceleration, and better stamina.
4. Unilateral Strength and Balance
Pickleball involves constant weight shifting, especially when shuffling, sprinting, or lunging. Training each side of the body independently prevents muscle imbalances and improves stability, coordination, and reaction time.
Key Exercises
- Single-Leg Hops – Strengthens ankle and knee stability
- Split-Stance Romanian Deadlifts – Builds unilateral strength in hamstrings and glutes
- Alternating Dumbbell Bench Press – Enhances upper-body stability
Stronger footwork, better shot control, and reduced injury risk.
How to Follow the Ultimate Pickleball Workout Plan
This program includes 3 workouts per week, lasting 40 minutes each. It’s designed to fit into any schedule while allowing players to continue practicing and playing pickleball.
Workout Schedule
- Train 3 Days Per Week (e.g., Monday, Wednesday, Friday)
- Rest at Least 1 Day Between Sessions
- On Off Days: Play pickleball, go for a light run, or rest
What’s Included in the Program?
- Editable workout charts to track progress
- Exercise breakdowns with images
- Minimal equipment needed (dumbbells, kettlebells, resistance bands)
Unlike traditional gym workouts, this plan prioritizes agility, endurance, and dynamic strength, ensuring that every movement translates directly to the pickleball court.
Sample Workout Plan
Activation Phase (Warm-Up)
- Side-Lying T-Spine Rotation – 2 sets of 60 seconds per side
- Single-Leg Hop – 2 sets of 15 reps per leg
Strength and Power Phase
- Offset-Stance Romanian Deadlift – 3 sets of 8-10 reps per leg
- Chest-Supported Row – 3 sets of 8-10 reps
- Single-Arm Farmer’s Carry – 3 sets of 40 seconds per side
- Split-Stance Pallof Press – 3 sets of 8 reps per side
Total Workout Time: 40 minutes
News in Brief: Ultimate Pickleball Workout Plan
The Ultimate Pickleball Workout Plan is a four-week fitness program designed to enhance agility, power, and injury prevention for pickleball players.
The pickleball program, created by Men’s Health fitness director Ebenezer Samuel, includes rotational strength, lateral agility, power, and unilateral training, ensuring better performance, endurance, and safety on the court.
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