Pickleball is the fastest-growing recreational sport in the U.S. for the third straight year, and as the weather gets warmer, the pickleball courts get hotter! The game is easy to learn, fun to do with friends, and can be played well into one’s advanced years. Additionally, people who play pickleball become more active faster, see improved hand-eye coordination, and increase cardiovascular health. 

However, if you are not physically strong and prepared, the chance of injury, both acute and chronic, increases significantly. Hips, knees, and shoulders are the most injured body parts on the pickleball court. By dedicating time to warm up before a pickleball match and scheduling training times between games, you can easily set yourself up to dominate your fellow picklers.  

Warming up before a Game 

Many recreational pickleball players will step on the court and start dinking at the net right away. However, the body needs more time to prepare to play so that you can decrease the risk of injury.  

A warm up should not take more than a few minutes and should do more than just get you physically warm. A good warm up prepares the body for the demands of the activity. The following sequence will help you target the key areas of the body involved in a pickleball match: 

1. Arm Circles and Shoulder Rotations. Rotate your shoulders forward and backward in large circles. Then, add the arms into the movement to create more range of motion to loosen up the shoulders.

2. Side-to-Side Leg Swings. Hold on to a fence or net post while facing it, and swing one leg side to side, letting it cross your other leg in front and behind to loosen up the hips.

3. Body Weight Lunges with an Overhead Reach. Step back into a lunge (as deep as you feel comfortable), and reach both arms up over your head. Step your legs back together and repeat on the other side.

4. Walking Leg Kicks. While walking forward, swing one leg in a controlled manner and reach your opposite hand to the toe of the swinging leg. Switch legs and continue walking for a few yards.

5. Torso Twists. Stand tall while hugging yourself and gently twist your trunk left and right.

6. High Knees. Take quick, choppy steps forward and backward while lifting the knee as high as you can.

7. Short Shuttle Runs. Lightly jog from one sideline to the other focusing on changing direction with sure footing and letting the leg muscles take the stress of the movement. Increase speed with each set of shuttles.

Now you’re ready to hop onto the court and start warming up your shots.  

Training for Pickleball in the Gym 

Like the warmup, a workout that gets your body ready for the pickleball court doesn’t have to be long and tedious. To be quick and agile, a little goes a long way. Try this workout between your next matches: 

Superset One

• Dumbbell Goblet Squat: Place your feet shoulder-width apart. Keep your back straight and your knees tracking over your toes. Hold the dumbbell with both hands underneath your chin. Sit down into each squat and stand up with control. Complete two to four sets of ten to fifteen reps.

• Single Arm Dumbbell Arm Row: Start with your left knee and hand on a bench with your back flat. Place your right foot on the floor for balance. With the right hand, pull the dumbbell directly to the hip bone. Slowly lower with control. Complete two to four sets of ten to fifteen reps, and rest one to two minutes between sets.  

Superset Two:

• Dumbbell Reverse Lunge: Hold a pair of dumbbells by your side and take a step back allowing the back knee to get as close to the floor as you can manage. Step the feet back together and repeat on the other side. Complete two to four sets of ten to fifteen reps.

• Push Up: Starting in a high plank position, slowly lower your body as deep as you can, then press away from the ground with control. You can elevate your hands onto a box or bench if you’re not quite able to do a push-up from the floor. Complete two to four sets of ten to fifteen reps, and rest one to two minutes between sets.  

Superset Three:

• Stability Ball Hamstring Curls: Lie on your back and place your feet on the ball. Roll the ball in and out, driving through your heel on every rep. Complete two to three sets of ten to twelve reps.

• Side Plank with Lateral Raise: Hold a side plank on your elbow and raise a light dumbbell with your top arm. Complete two to four sets of ten to fifteen reps, and rest one minute between sets.  

Take a few minutes at the end of each workout to stretch whatever muscle groups feel tight. This will leave you feeling great after a tough session and allow your heart rate to return to normal before walking out of the gym. 

Whether you’re brand new to the sport of pickleball or have been playing for a while, keeping your body in good working order will be the key to being able to play for as long as you want. You might even see an improvement in the other activities you enjoy. Happy pickling!