Pickleball Strength Training and Conditioning
Pickleball Strength Training and Conditioning
Training Aid of the Week: SwingVision
I got my SwingVision swing stick and app set up a few weeks ago. After using it a few times, I’m hooked. The first thing I do after every match is pull up the video and review my play. It uses AI to cut out the unnecessary footage, and you can watch the highlights of a 90-minute session pretty quickly.
Currently, the app only works on an iPhone, and I believe Android will be next once the camera is good enough to capture the footage. It’s not required, but you can also control it with an iWatch. I don’t have one yet, but I may get one just to use with SwingVision. Click the link below for a heavily discounted swing stick and a free 45-day trial:
Hi Pickleballers -
After a few years of playing non-stop pickleball, I’ve realized the importance of incorporating cross-training into my training routine. Strength and conditioning exercises specifically tailored for pickleball can enhance your performance, reduce the risk of injuries, and contribute to a better playing experience.
Strength and conditioning are systematic approaches to physical training that improve athletic performance. In the context of pickleball, strength refers to the ability of your muscles to generate force, while conditioning focuses on developing endurance, agility, and quickness. Combining both elements can enhance your overall physical capabilities on the court.
Benefits of Incorporating Strength and Conditioning in Pickleball
Enhanced Performance
Injury Prevention
Improved Stamina
Increased Agility and Quickness
Building Cardiovascular Endurance
Cardiovascular endurance is crucial in pickleball, requiring sustained physical effort throughout the game. Improving cardiovascular endurance enables you to perform well during long rallies and intense matches. To enhance cardiovascular fitness, incorporate exercises that elevate your heart rate and challenge your aerobic capacity. Some effective exercises for building cardiovascular endurance include:
Running: 20-30 minutes
Cycling/Peleton: 30-45 minutes
High-intensity interval training (HIIT): 20-30 minutes
Jumping rope: 10-15 minutes
Developing Muscular Strength and Power
Muscular strength and power are essential for generating forceful shots, quick movements, and explosive plays in pickleball. Focusing on strength training exercises can improve your overall strength and power, allowing you to execute shots with greater precision and react swiftly on the court. Incorporate exercises that target major muscle groups, such as:
Suggested Exercises/Muscles Targeted
Squats: Quadriceps, Hamstrings, Glutes
Deadlifts: Hamstrings, Glutes, Lower Back
Push-ups: Chest, Shoulders, Triceps
Rows: Back, Biceps, Rear Shoulders
Improving Agility and Quickness
Agility and quickness are crucial for pickleball players to swiftly move around the court, react to shots, and easily change direction. Incorporating agility and quickness exercises into your training routine can enhance your footwork, reaction time, and overall court mobility. Some effective exercises to improve agility and quickness include:
Lateral Shuffles: Move laterally back and forth in a controlled manner.
Cone Drills: Set up cones in various patterns and quickly change direction.
Speed ladder drills: Use a speed ladder to perform quick and precise footwork patterns.
Plyometric Exercises: Incorporate jumps, hops, and bounding movements to improve power and explosiveness.
Yoga or Pilates
Yoga and Pilates are excellent for improving flexibility, balance, core strength, and body awareness, which are beneficial for pickleball.
Create a Pickleball Strength and Conditioning Routine
To enhance your game and prevent injuries in pickleball, it's essential to incorporate a well-rounded strength and conditioning routine into your training. This routine should focus on various aspects, including designing a workout schedule, incorporating proper warm-up and cool-down, and progressing and modifying exercises.
Seeking Professional Guidance
Sports trainers, physical therapists, and certified strength and conditioning specialists can provide personalized advice and create a tailored program that addresses individual needs and goals. They can also help monitor technique, correct imbalances, and modify exercises to optimize performance and minimize the risk of injury.
Strength building and conditioning are essential if you’re serious about moving from an intermediate to an advanced player or just want to prevent injuries. I hope this helps, and good luck with your game!
Paddle of the Week: Vatic Pro Pickleball Paddles
Vatic Pro is one of the best value brands for pickleball paddles. They sell paddles with specs you’ll find in a $250 paddle for less than half the price. You could call these guys the Robinhood of pickleball paddle manufacturers. Every paddle is made with high-end carbon fiber, a must-have for performance pickleball paddles. Click here to read the entire review.
Spartus Pickleball Paddle Giveaway!
Spartus and Simply Pickleball have teamed up to give away TWO Spartus pickleball paddles: A Ballista V2 and a Centurion.
Sign up today for the Spartus Paddle Giveaway! Reminder: you earn more entries and increase your chance of winning by taking more actions (follow us on IG, refer friends, and subscribe to our newsletters).
Also, check out our review of the Ballista V2 and Centurion. The Ballista is a control paddle geared toward intermediate and advanced players, while the Centurion is a power paddle for all levels. Use code SIMPLYPB to save 10% on any Spartus pickleball paddles.
Good luck, and we’ll provide regular updates each week!
Thank you for reading our newsletter and supporting Simply Pickleball. Do you have any topics you’d like me to cover, questions to answer, or maybe I didn’t get something right? Send me a note - I’d love to hear from you.
Happy Dinking!
Woody
“Best of” Pickleball Lists
Simply Pickleball Discount Codes
Paddles and Accessories
Vatic Pro: SIMPLY10
SpeedUp Pickleball: SIMPLYPB
Bread & Butter: SIMPLYPB
PCKL: SIMPLY15
Spartus: SIMPLYPB
Paddles and More: SIMPLY15
Prolite: SIMPLYPB
The Dink Master: SIMPLYPB
CRBN: SIMPLYPB
SwingVision: Free 45-Day Trial and SIMPLYPB to save on subscription
Pickleball Clothing
Rally Club Pickleball Clothing: SIMPLY15
The Pickleball Highlife: SIMPLYPB
Women’s Pickleball Clothing and Gear
We’ve developed relationships with companies specializing in women’s (and men’s) pickleball clothing. We carefully source all products and evaluate quality, ratings, and price. We will add more to our site each week.
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