As I mentioned in my pervious article, pickleball has similar movements to tennis, ping-pong and badminton. However, due to the size of the court, the movements are smaller than tennis and there are no overhead serves. Movements within pickleball are short, quick and multi-directional. These movements require precision and seamless hand eye coordination, not to mention communication with your partner. Practicing sport-specific movements and training is beneficial to prevent injury and have better form with each movement. Below is a full body workout plan that’s should be performed three times a week tailored for the pickleball player.
Exercises:
Mobility start up: 1 set of 10 each side
- Hamstring scoops
- Lunge with rotation
- Shoulder half windmills
- Open/close the gait
Lower body pickleball exercises: 3 sets of 10
- Lateral 3 Way Lunges
- Goblet Squats into calf raise
- Curtsy Lunges
Upper body pickleball exercises: 3 sets of 10
- Bent over row combo with 3 way Fly’s
- Shoulder internal rotation/external rotation
- Push Ups
Core: 3 sets of 10 each side
- Wood Chop
- Opposite elbow to opposite knee
- Dead bug
Full Body/Cardio: 2 sets 30 seconds
- High Knee
- Ski jump
- Squat jumps
Cool Down 1 set 20 sec hold each:
- Hamstring stretch hold
- Quad stretch
- Cross body Arm Pulls
- Shoulder rolls
Workout Program:
| Mobility Start Up | 1 set of 10 each side |
| Cardio: High Knee
Lower Body |
Cardio 30 sec
Each exercise : 3 sets 10 reps |
| Cardio: Ski Jumps
Upper Body |
Cardio 30 sec
Each exercise : 3 sets 10 reps |
| Cardio: Squat Jumps
Core |
Cardio 30 sec
Each exercise : 3 sets 10 reps |
| Cardio: High knee, Ski Jumps, Squat jumps | Cardio exercises 2 sets 30 sec each
|
| Cool Down | 1 set 20 sec hold each
|
The work out plan above calls for three sets of ten for each exercise. If you are a beginner, please start with one set and gradually increase sets to two and then three when the routine gets easier. If you can perform three sets and would like to increase intensity, you can add additional weight or a weight vest. If some of these exercises seem to be difficult or painful, please stop and call your local Ageility gym and be assessed by one of our health professionals. Please visit our Ageility Fitness YouTube channel to view our Pickleball Sports Specific Training video.
By Jessica Lime
References:
1CPRD 50 Pickleball. (n.d.). Retrieved from