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Ace Your Game: The Ultimate Pickleball Workout Guide

Must-Try Drills for Pickleball Success



Are you ready to take your pickleball game to the next level? This week, we're diving into the top 10 drills that will enhance your coordination, accuracy, and overall performance on the court.

Whether you're a beginner or a seasoned pro, these exercises are designed to get your body in perfect pickleball shape. So, let's lace up those sneakers, grab your paddles, and hit the gym with a purpose!

Top 10 Drills to Enhance Coordination, Accuracy, and Performance on the Court

What should I do at the Gym to improve my pickleball game? This is the guide to have your body in pickleball shape.

Strength Training

1. Legs:

- Squats: Perform with a barbell or dumbbells, ensuring your knees don’t extend past your toes.

- Lunges: Alternate legs, stepping forward and lowering until both knees are at 90 degrees.

- Deadlifts: With a barbell, hinge at your hips and keep your back straight as you lift.

- Leg Press: Use the leg press machine to push the weight away from your body.

2. Core:

- Planks (front and side): Hold your body in a straight line, on your forearms and toes for front plank, and on one forearm and the side of your foot for side planks.

- Russian Twists: Sit with your legs bent, lean back slightly, and twist your torso side to side while holding a weight.

- Bicycle Crunches: Lie on your back and bring opposite elbow to opposite knee in a cycling motion.

- Medicine Ball Slams: Lift a medicine ball overhead and slam it into the ground, catching it on the rebound.

3. Upper Body:

- Bench Press: Lie on a bench, lower the barbell to your chest, and press it back up.

- Dumbbell Rows: Bend over with a dumbbell in one hand, pull it up to your hip, and lower it back down.

- Shoulder Press: Press dumbbells overhead while seated or standing.

- Bicep Curls: Curl dumbbells or a barbell from your thighs to your shoulders.

- Tricep Extensions: Extend a dumbbell overhead or behind your head, focusing on the triceps.

Agility and Balance

1. Ladder Drills:

- Lateral Quick Steps: Move side-to-side through a ladder laid on the ground, stepping both feet into each square.

- In-Out Steps: Step both feet into a square and then both feet out, moving down the ladder.

2. Cone Drills:

- T-Drill: Set up cones in a T shape, sprint to the top, shuffle sideways, then return.

- Shuttle Run: Sprint to a cone, touch it, then run back to the start. Repeat for a set distance.

3. Balance Exercises:

- Single-Leg Stand: Stand on one leg for as long as possible, focusing on balance.

- Bosu Ball Balance: Stand on the flat side of a Bosu ball to challenge your balance.


1. Cardio:

- Interval Training on Treadmill or Elliptical: Alternate between high-intensity sprints and moderate-intensity recovery periods.

- Cycling: Use a stationary bike or cycle outdoors at varying intensities.

- Rowing: Use a rowing machine, focusing on both speed and endurance.

2. Plyometrics:

- Box Jumps: Jump onto a sturdy box or platform, then step or jump down.

- Jump Rope: Skip rope at a steady pace or in intervals.

- Burpees: Drop into a squat, kick your feet back into a plank, return to squat, and jump up.


Pickleball workouts these days…

Flexibility and Mobility

1. Dynamic Stretches:

- Leg Swings: Swing one leg forward and backward, then side to side.

- Arm Circles: Make large circles with your arms to warm up your shoulders.

- Torso Twists: Rotate your torso from side to side, keeping your hips stable.

2. Static Stretches (post-workout):

- Hamstring Stretch: Sit on the ground and reach for your toes with straight legs.

- Quadriceps Stretch: Stand and pull one foot towards your buttocks, stretching the front of your thigh.

- Shoulder Stretch: Bring one arm across your chest and use the opposite arm to pull it closer.

Example Weekly Routine

- Day 1: Upper Body Strength (bench press, dumbbell rows, shoulder press) + Cardio (interval training on treadmill)

- Day 2: Lower Body Strength (squats, lunges, leg press) + Agility Drills (ladder drills, cone drills)

- Day 3: Rest or Light Activity (yoga, stretching)

- Day 4: Core Strength (planks, Russian twists, bicycle crunches) + Plyometrics (box jumps, jump rope)

- Day 5: Full Body Strength (deadlifts, bench press, shoulder press) + Cardio (cycling or rowing)

- Day 6: Agility Drills (ladder drills, cone drills) + Endurance Training (steady-state cardio like running or swimming)

- Day 7: Rest

Warm up before each workout and cool down afterwards with light stretching or mobility exercises to prevent injury and aid recovery.

Tip of the Week: Use Yoga to improve your game

Adding Yoga to your return is a great benefit to your pickleball game. These are some of the benefits:

1. Improves Flexibility and Strength: Regular practice stretches muscles, enhances range of motion, and builds muscle strength, supporting overall physical health.

2. Reduces Stress and Anxiety: Yoga promotes relaxation and reduces cortisol levels, helping to alleviate stress and anxiety.


What are the health benefits of yoga? I reviewed the scientific literature so you can just sit back, relax, and learn 🧘‍♂️😎

3. Enhances Mental Clarity and Focus: The mindfulness and concentration required in yoga sharpen cognitive function and improve mental clarity.

4. Boosts Mood and Emotional Well-being: Yoga increases levels of happiness-related neurotransmitters and enhances self-esteem through body awareness and self-acceptance.

5. Supports Cardiovascular and Immune Health: Dynamic movements in certain yoga styles benefit cardiovascular health, while stress reduction boosts the immune system.

And there you have it – the ultimate guide to supercharge your pickleball game through targeted drills and gym workouts.

Remember, consistency is key. Incorporate these exercises into your routine, and you'll see noticeable improvements in your coordination, accuracy, and overall performance on the court. Until next time, keep practicing, stay fit, and enjoy every moment on the court!

Stay Dill-ightful,


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