Pickleball Conditioning for Peak Performance: Pickleball players who want to compete at higher levels need more than paddle skills—they need conditioning. According to experts Susie Reiner, PhD, and Erik Korem, PhD, targeted workouts improve speed, build endurance, lower injury risk, and help players stay sharp through long matches and tournaments.
Why Conditioning Matters
Pickleball rallies are short, often under 20 seconds, but matches can last over an hour. This mix demands both anaerobic power for bursts and aerobic capacity for recovery and stamina. Speed allows players to reach shots quickly, while endurance keeps energy and focus steady throughout a match.
Drills to Improve Speed
Speed in pickleball depends on fast first steps, quick cuts, and efficient movement. Drills that improve acceleration and reaction time are most effective:
Cone Sprints: Zig-zag sprints between cones to train direction changes.
T-Drill: Sprint forward, shuffle side-to-side, then backpedal.
Reactive Shuffle Drill: Move instantly in the direction a partner signals.
Plyometric Jumps: Box jumps or lateral jumps to build explosive leg power.
These exercises strengthen muscles, sharpen agility, and help players recover to center court faster.
Building Endurance
Endurance training prepares athletes for long days of play. Both aerobic and anaerobic systems need to be developed. Effective workouts include:
Interval Training: Baseline-to-kitchen sprints with short rests.
Zone 2 Cardio: 30–45 minutes of steady activity like jogging or cycling.
Threshold Training: Running or rowing at a “comfortably hard” pace.
Circuit Training: Rotating through squats, push-ups, planks, and more.
HIIT: Short bursts of all-out effort followed by rest.
These sessions increase VO₂ max, raise stamina, and help players recover between points.
Balancing Speed and Endurance
Reiner and Korem explained that training both qualities together makes the biggest difference. A weekly plan might include speed drills early in the week, endurance work midweek, and strength sessions alongside court practice. Active recovery days with stretching and mobility prevent burnout.
Performance also depends on sleep, nutrition, and hydration. Skipping recovery or poor fueling can cancel out the benefits of even the best workout plan.
Lasting Impact on Performance
Conditioning gives players an edge by helping them move faster, stay energized, and avoid injuries. Athletes who balance speed, endurance, strength, and recovery build a strong foundation for long-term success. With the right plan, players can enjoy the game at a higher level and stay competitive for years.
News in Brief: Pickleball Conditioning for Peak Performance
Experts Susie Reiner and Erik Korem highlight conditioning as key to pickleball success. Speed drills boost agility, while endurance training supports recovery and stamina. A balanced program combining workouts, strength, recovery, and nutrition helps players stay sharp, prevent injuries, and extend their playing careers both recreationally and professionally.
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