Top 10 Exercises to Improve Your Pickleball Game
Pickleball may look easy at first glance, but if you’ve played a few competitive matches, you know it’s a fast-paced game that demands quick reflexes, agility, endurance, and power. Whether you’re a beginner or an experienced player, adding sport-specific exercises to your training routine can significantly improve your speed, strength, and injury resistance on the court.
Below are 10 key exercises to help you move faster, hit harder, and stay injury-free.
1. Lateral Bounds (Improve Side-to-Side Quickness)
Why it helps: Pickleball requires rapid side-to-side movement, especially at the net. Lateral bounds build explosive lateral power and balance.
How to do it:
Stand on your right leg, bend your knee slightly, and jump laterally to your left.
Land softly on your left leg and immediately bound back to the right.
Perform 3 sets of 10 reps per leg.
🔥 Pro Tip: Stay low in an athletic stance to mimic real pickleball movements.
2. Medicine Ball Rotational Slams (Boost Shot Power & Core Strength)
Why it helps: Powerful shots come from your core and rotational strength, not just your arms. This exercise strengthens your obliques, shoulders, and hips for stronger forehands and backhands.
How to do it:
Hold a medicine ball at chest level.
Rotate your torso to the right and slam the ball down next to your foot.
Catch the ball, rotate to the left, and repeat.
Perform 3 sets of 8 reps per side.
🔥 Pro Tip: Focus on explosive movements to simulate powerful pickleball shots.
3. Agility Ladder Drills (Improve Footwork & Speed)
Why it helps: Quick feet are essential for getting into position for volleys and dinks. Agility ladder drills improve your reaction time, balance, and coordination.
How to do it:
Perform high knees, lateral shuffles, or in-and-out steps through the ladder.
Aim for 30 seconds per drill, rest, and repeat for 3-5 rounds.
🔥 Pro Tip: Keep your knees bent and stay light on your feet.
4. Bulgarian Split Squats (Enhance Leg Strength & Stability)
Why it helps: Strong, stable legs allow you to lunge for shots without losing balance. This single-leg exercise improves leg strength, mobility, and balance.
How to do it:
Place one foot on a bench behind you and lower into a squat.
Push back up through your front heel.
Perform 3 sets of 8 reps per leg.
🔥 Pro Tip: Use dumbbells for added resistance.
5. Reaction Ball Drills (Sharpen Reflexes & Hand-Eye Coordination)
Why it helps: Pickleball is a game of quick reflexes—especially at the net. Reaction ball drills train your brain and body to react faster.
How to do it:
Drop a reaction ball (or a tennis ball) from shoulder height and try to catch it before the second bounce.
Perform 3 sets of 10 reps per hand.
🔥 Pro Tip: Increase difficulty by catching with your non-dominant hand.
6. Jump Rope (Improve Endurance & Foot Speed)
Why it helps: Jumping rope improves cardio endurance, foot speed, and ankle stability—all crucial for long rallies.
How to do it:
Start with 1-minute rounds of basic jumps or lateral hops.
Progress to double-unders for an extra challenge.
Complete 3-5 rounds.
🔥 Pro Tip: Try fast feet drills (jumping side-to-side) to simulate on-court movement.
7. Planks with Shoulder Taps (Strengthen Core & Stability for Balance)
Why it helps: A strong core prevents fatigue and helps maintain stability during fast movements and awkward shots.
How to do it:
Get into a high plank position.
Lift one hand to tap your opposite shoulder while keeping your hips stable.
Alternate hands and complete 3 sets of 20 reps.
🔥 Pro Tip: Engage your glutes and core to avoid rocking side to side.
8. Sled Pushes or Hill Sprints (Boost Power & Acceleration)
Why it helps: Pickleball requires quick bursts of speed. Sled pushes or hill sprints develop lower-body power and acceleration.
How to do it:
Push a weighted sled for 20 yards or sprint up a hill for 10-15 seconds.
Perform 4-6 rounds.
🔥 Pro Tip: Use short, powerful strides to maximize acceleration.
9. Wrist & Forearm Strengthening (Enhance Grip Strength for Better Control)
Why it helps: Strong wrists allow for better paddle control, faster reactions, and reduced injury risk.
How to do it:
Use a wrist roller or do wrist curls with light dumbbells.
Perform 3 sets of 12 reps per direction (flexion and extension).
🔥 Pro Tip: Squeeze a stress ball for extra grip training.
10. Dynamic Stretching & Mobility Work (Prevent Injuries & Improve Range of Motion)
Why it helps: Tight hips, shoulders, and ankles can limit movement and increase injury risk. A dynamic warm-up before playing helps improve flexibility and reduce stiffness.
How to do it:
Leg swings (front-to-back & side-to-side) – 10 reps per leg
Arm circles & shoulder openers – 10 reps per direction
Hip openers & lunges with a twist – 10 reps per side
🔥 Pro Tip: Stretch after playing to prevent soreness and improve long-term flexibility.
Final Thoughts: Train Smarter, Play Better
Pickleball isn’t just about skill—it’s about athleticism. By incorporating these 10 exercises into your training routine, you’ll develop the strength, speed, agility, and endurance needed to dominate the court.
💡 Try adding 2-3 of these exercises into your weekly workouts and see the difference in your game!
🚀 What’s your favorite exercise for pickleball training? Drop a comment below! ⬇️
