Discover essential pickleball exercises for beginners to build strength, agility, and improve your game. Learn simple routines that boost fitness and performance on the court.
These exercises are designed to improve key physical abilities that will help you move faster, hit harder, and stay strong throughout the game.
1. Squats for Leg Strength
Leg strength is crucial for movement in pickleball. Squats help you develop the muscles needed to push off the ground and change direction quickly.
- How to do it:
Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your knees behind your toes. Return to standing. - Tip:
Perform 3 sets of 10-15 squats, focusing on form and control. - Related Video How to Do Squats Properly – Mayo Clinic
2. Lunges for Balance and Coordination
Lunges are effective for improving balance and coordination, which are essential for fast and controlled movements on the court.
- How to do it:
Step forward with one leg, lowering your body until both knees are at 90-degree angles. Push back to the starting position. - Tip:
Start with 10 lunges per leg and gradually increase the reps. - Related Video: Lunges for Balance and Coordination
3. Planks for Core Strength
A strong core helps with stability and control while moving or hitting the ball. Planks strengthen the muscles in your abdomen, back, and hips.
- How to do it:
Lie face down and raise your body on your forearms and toes. Keep your body in a straight line. Hold for as long as possible. - Tip:
Begin with 20-30 second holds and work your way up. - Related Video: How to Do a Plank: Proper Form and Benefits
4. Jumping Jacks for Agility
Jumping jacks help improve your agility, which is key to moving quickly in any direction during a game.
- How to do it:
Stand with your feet together. Jump, spreading your legs and raising your arms overhead. Jump back to the starting position. - Tip:
Aim for 3 sets of 30 jumping jacks. Perform them quickly but with control. - Related Video: Low impact jumping jacks for beginners
5. Side Shuffles for Quick Footwork
Side shuffles help you improve lateral speed, which is important for moving from side to side to reach the ball.
- How to do it:
Bend your knees slightly and shuffle to one side, then to the other. - Tip:
Perform this for 30 seconds, resting 30 seconds between sets. Repeat 3-4 times. - Related Video: Side Shuffle (Left & Right) | Conditioning Exercises
6. Wall Push-Ups for Upper Body Strength
Building upper body strength is essential for powerful shots. Wall push-ups are great for beginners to start building that strength.
- How to do it:
Place your hands on the wall at shoulder height. Lower your chest toward the wall by bending your elbows. Push back up. - Tip:
Start with 10-12 reps, increasing as you get stronger. - Related Video: Wall Push-ups for beginners
7. Agility Ladder Drills for Speed
Speed and quickness are vital in pickleball. Agility ladder drills help improve footwork and reaction time.
- How to do it:
Step into each box of the agility ladder with one foot, then the other. Move quickly down the ladder. - Tip:
Start slowly and focus on form. Try to work for 1 minute and repeat 2-3 sets. - Related Video: 30 Agility Ladder Drills – Beginner, Intermediate and Advanced Variations
8. Medicine Ball Twists for Rotational Power
Rotational power helps you hit the ball harder and more accurately. Medicine ball twists strengthen your core and arms.
- How to do it:
Sit with your knees bent, holding a medicine ball in front of you. Twist your torso from side to side. - Tip:
Perform 3 sets of 10-15 twists per side. - Related Video: Medicine Ball twist for strength and power.
Conclusion
Incorporating these exercises into your routine will help beginners build the strength and agility needed for pickleball. Stay consistent, and you’ll notice improvements in both your fitness and your game on the court!