Exercises to Improve Pickleball Performance: Pickleball requires agility, strength, and endurance, making physical training essential for better performance and injury prevention. Fitness trainer Rhonda Murphy shares key exercises designed to enhance strength, balance, and mobility, helping players prepare for the court and avoid common injuries.
Strengthening the Lower Body for Stability
Since pickleball involves constant movement in a low, ready stance, strengthening the quads, glutes, and core helps improve stability and reaction time.
“When you’re playing pickleball, you’re in a squat position and your paddle is in front of you,” Murphy explained. “So you really want to work on that squat.”
To build lower body endurance, players can practice:
- Bodyweight Squats – Maintaining a low stance improves leg strength.
- Reps: 3 sets of 15
Improving Wrist, Forearm, and Shoulder Strength
Pickleball shots rely heavily on wrist control and shoulder endurance. Strengthening these areas helps players maintain better shot accuracy and reduce fatigue during extended play.
“You want to really work on that wrist, forearm, and shoulder,” Murphy said, emphasizing the importance of mimicking pickleball motions in training.
Exercises include:
- Wrist Curls – Strengthens grip for better paddle control.
- Shoulder Rotations – Improves flexibility and prevents strain.
- Reps: 3 sets of 12-15 per exercise
Enhancing Agility and Footwork
Pickleball players often move side-to-side and backward, which requires good balance and coordination. Murphy suggests practicing lateral lunges and backward steps to improve movement on the court.
“That back step—you don’t do that often in life, so you really want to practice that,” she said.
To improve agility, players can practice:
- Side Lunges – Helps with lateral movement and quick changes in direction.
- Backward Steps – Strengthens stabilizing muscles and improves balance.
- Reps: 3 sets of 10 per side
Injury Prevention and Flexibility
Pickleball puts stress on joints and muscles, making warm-ups and cooldowns essential. Murphy advises players to prepare their bodies before starting the sport to prevent soreness and injuries.
“When you’re starting a sport, you really want to start training ahead of time so your body is ready for it. You don’t want to get too sore,” she said.
The Impact of Proper Training
Incorporating these exercises into a regular fitness routine can improve stamina, balance, and overall performance on the court. Pickleball players who train properly can move more efficiently, hit more controlled shots, and reduce the risk of injuries, ensuring a longer and healthier playing career.
News in Brief: Exercises to Improve Pickleball Performance
Fitness trainer Rhonda Murphy shares essential pickleball exercises, focusing on squats, wrist strength, agility drills, and core stability. Strengthening these areas improves balance, endurance, and injury prevention. Players who train in advance can boost their performance and avoid common muscle soreness or joint strain. Proper preparation leads to better results on the court.
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