Gym Workouts Will Help Your Rule the Pickleball Court

Pickleball just keeps growing and growing – in popularity and media attention. It's beyond trendy now, with some 5 million people playing. So, it's important to point out something that many folks might not realize:

Gym workouts make you a better pickleball player.

It's true. If you want to have more endurance on the (smaller than tennis) court, more power in your swing, and more ability to make those shots – all the time smiling – then you need to come in here and join us for stretching, strength, and endurance training.

Stretching to 'feel wonderful'

To stay fit for this game, you should warm up properly.

"People are getting injured because they're not stretching," says Barb, a Pilates instructor in Southern California. "And they're not standing up straight. I'm continuing to do that. And it makes a huge difference."

This YouTube video demonstrates an excellent stretching routine for you to do before playing. "Stretches are supposed to feel wonderful," she says. If they hurt – stop.

Stretching is simple, and it's easy to learn when we show you the right moves to help your game safely and effectively. 

Strong core and glutes are essential

"Core strength is critical in pickleball, especially rotational core strength, like in tennis, golf, and other sports," Tim, a personal trainer, says. "That means the ability to rotate under control and stop rotation to hit the ball and hit where you want to hit it."

Tim suggests lunges with a pause for balance and simple glute bridges or hip raises, as demonstrated here. 

Pickleball requires quick stops and starts, so it's important to stay balanced. "That means leg strength is critical here, especially power from the largest muscle group in your body, the glute muscles, better known as the butt," Tim says.

Working the glutes with us is crucial for any sports, including pickleball.

"They produce the power for successful athletic performance at any level," Tim says.

Want to train for endurance? Try High Intensity Interval Training (HIIT), which has been proven in studies to be both effective and safe for mature athletes. HIIT means, for example, that you run fast for a short time period – say 20 seconds – and then slow down for another period, like 10 seconds, then repeat.

That's how a game of pickleball goes, after all. And many games are played as part of tournaments.

"Cardiovascular fitness is critical to play in tournaments," Tim says. "It's much more fun when you don't have to stop and catch your breath all the time."

That's true for everything in life. Come in, and let's talk pickleball, fitness, and keeping you strong and moving well!