Elevate your Pickleball game with off-court drills
Part 1: Total Strength Gym Exercises to Improve Your Pickleball Game
Maria Sollon, MS, CSCS, PES
Pickleball is taking the fitness world by storm, combining elements of tennis, badminton and table tennis into a fun and fast-paced sport. But to truly excel on the court and stay injury-free, it’s important to incorporate specific exercises into your off-court training routine. These targeted movements will not only improve your performance, but also protect your muscles and joints from common pickle injuries.
Injury Prevention: The Key to Longevity in Pickleball
Injury prevention is vital for pickleball players, especially given the sport’s demands for agility, quick changes of direction, and repetitive motions. Strengthening your muscles and joints helps reduce the risk of injuries such as sprains, strains and tendonitis. Incorporating equipment like the Total Gym into your training program can boost your strength and flexibility, providing a low-impact, full-body workout that prepares you for the game.
A comprehensive fitness routine that focuses on flexibility, strength and endurance ensures that your body can handle the intensity of the game while maintaining optimal function.
Top Total Fitness Strengthening Exercises to Elevate Your Pickleball Game
This workout focuses on specific pickleball strength moves in your Total Gym to improve your overall game and “crack” the competition!
Instructions: Perform each exercise for 15 repetitions, 2-3 sets. Aim to perform these exercises 2-3 days per week in conjunction with pickleball court time.
(GB = Sliding Table)
- Dynamic warm-up (on the floor before practice & on the field before game time)
- Why: Dynamic warm-ups prepare your body for the physical demands of pickleball by increasing blood flow, enhancing mobility, and activating the muscles you will use during the game.
- How: Perform exercises such as leg swings, arm circles, high knees, toe strokes and spin frills. Spend at least 5-10 minutes warming up before diving into more intense exercises or hitting the court.
- Exercises Anywhere: Bodyweight exercises to do before practice, practice or game.
- Side dips
- Why: Pickleball requires quick lateral movements. Side frills strengthen the hip abductors, adductors and glutes while improving your stability and agility.
- Set up: Low slope
- How: Stand on the bottom base facing to one side. Keeping both legs parallel, place one leg on the GB and straighten the leg. Start by performing a single leg squat (aka: side fly) with the support leg (foot on the floor) aiming to keep the knee in line with the toes.
- Advance: Add external resistance (hand weights, kettlebells, bands)
- Plank with shoulder taps
- Why: A strong core is essential for balance and power in your shots. Shoulder bump planks build core stability and strengthen your shoulders.
- Setting: Modified- Medium-high incline, GB closed, knees down.
- How: Start in an inclined plank position (arms outstretched and hands directly below shoulders) facing vertical column with GB closed. Maintaining a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand.
- Advanced: low incline, open GB, single leg, add a push-up
- Jumps: Squats & Single Legs
- Why: This exercise targets the hamstrings, glutes and lower body joints (hips, knees, ankles) which are vital for explosive movements and lower body injury prevention.
- Set up: Moderate-high incline, adjust squat base
- How: Lie on your back in GB with your feet in a Squat Stand. First perform a few bilateral squats, then add a small plyometric hop and land softly returning to the squat. Once your body feels ready, step into a single leg jump and again, landing softly with knees and toes pointing in the same direction each rep!
- Selection: Stay on 1 leg or alternate landing legs.
- Chest is flying
- Why: A strong upper body improves your ability to hit hard shots and volleys.
- Set up: Incline based on your endurance level, connect the cables
- How: Sit in the GB facing away from the vertical column with cables in each hand and legs extended or stretched down. Press the cables straight out from the chest, then slowly pull back to the starting position to repeat.
- Surfer Row
- Why: Strengthening your back and shoulders enhances your ability to make powerful and controlled shots.
- Set up: Incline based on your endurance level, connect the cables
- How: Sit/kneel on GB facing vertical columns with handles in each hand. Begin by extending the arms toward the vertical column. Begin the movement by squeezing the cables while simultaneously extending the spine by leading it with the nose, chin, and then the chest as the hands are drawn back toward the hips. Allow the spine to hinge into extension. Reverse the movement by hingeing through the spine and sweeping the arms forward to the starting position to repeat.
- Torso rotations
- Why: Power shots in pickleball come from power spins. This exercise improves your rotational strength and coordination.
- Set up: Incline based on your endurance level, connect the cables
- How: Sit/kneel sideways on GB holding 1 cable with both hands. (Any wire can be used, you prefer). Rotate the torso away from the vertical column, aiming for hip level, retract and repeat the rotation aiming for shoulder level. Alternate this hi-lo motion. Repeat on both sides.
Be sure to watch the video demonstration to learn how these pickleball strength moves are performed at your Total Gym.
Stay tuned for Part 2: Pilates for Pickleball! These Pilates exercises will help strengthen the smaller muscles surrounding your joints so you can excel with strength and power!
Train hard and dominate the pickleball court!
Mary
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