Pickleball, often celebrated as the fastest-growing sport in America, combines elements from tennis, badminton, and table tennis, providing a unique blend of agility, and strategy. This sport, which has significantly grown in popularity, especially during the pandemic, attracts players of all ages, with a notable increase among older individuals. However, with the rapid growth of its player base, there’s been an uptick in related injuries from playing pickleball. Sprains, strains, and fractures, particularly among older players, underscore the need for proper preparation, strength training, and conditioning. Hence, a dedicated pickleball workout plan becomes essential for injury prevention and enhanced athletic ability.
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The Rise of Pickleball and Its Physical Demands
Pickleball, blending the excitement of racket sports with a community-focused atmosphere, has seen an incredible surge in popularity. With over 22 million players projected in 2023, a staggering 150% increase from 2022, pickleball has transitioned from a backyard pastime to a major competitive sport. This growth has brought a diverse range of players to pickleball courts, each with different levels of fitness and experience. Understanding the physical demands of playing pickleball, such as quick lateral movements, bursts of speed, and the need for endurance, is key to enjoying the game while minimizing the risk of injuries.
Importance of a Targeted Workout Plan
To excel in pickleball and avoid injuries, players must engage in a workout regimen tailored to the sport’s unique requirements. A pickleball-specific workout plan emphasizes strength training exercises that target major muscle groups used in the game, including the legs for swift movements across the court, the core for maintaining balance and stability, and the shoulders for powerful, controlled strokes. By focusing on strength training, and these key areas, players can enhance their performance by building more power, preventing common injuries, and ensuring longevity in the sport.
Common Pickleball Injuries
Pickleball, despite being a low-impact sport, is not without its risks, especially as players navigate the swift, multidirectional movements required during gameplay. Common injuries in pickleball include ankle sprains, knee ligament injuries, rotator cuff tears, and wrist strains, often resulting from sudden movements, repetitive use, or improper technique. Additionally, there’s also an increased risk of joint-related issues, such as arthritis flare-ups or tendonitis. This underscores the importance of a comprehensive workout program tailored specifically for strengthening the muscles of pickleball players.
The plan below strikes a balanced focus on upper body, lower body, core strength, and cardiovascular endurance, and aims to fortify the body against these common injuries. By enhancing muscle strength, improving joint stability, and increasing overall agility and balance, this workout plan not only prepares players physically for the demands of pickleball but also significantly reduces their risk of injury. This preventative approach is crucial, especially for players who engage in frequent or competitive play, ensuring they can enjoy the sport sustainably and safely.
How the Workout Plan Works
Our plan is specifically designed to target the areas most at risk for injuries in pickleball: ankles, knees, hips, shoulders, and elbows. By incorporating specific exercises and training strategies, we aim to strengthen these vulnerable areas, improve stability, and reduce the likelihood of injuries. The program combines lateral movements, single-leg exercises, and rotator cuff strengthening exercises to provide a well-rounded approach.
Directions
Follow the program below 4 days per week for 6 to 8 weeks. You should gradually increasing the amount of resistance you use for exercises each week.
The Workout Plan Schedule
Monday – Upper Body Focus
Tuesday – Lower Body Focus
Wednesday– Rest
Thursday – UB Focus
Friday – LB Focus
Saturday – Cardiovascular Training
Sunday – Rest Day
The Daily Workouts
Monday – Upper Body Focus
This strength training workout targets key muscle groups critical for pickleball, focusing on core strength and shoulders. Shoulder exercises like rotator cuff exercises and dumbbell shoulder presses enhance shot power and reduce injury risks. Core stability exercises such as plank shoulder taps and sit-ups improve balance and stability essential for effective shot-making. This combination is vital for a pickleball player’s upper body strength, improving racket control and endurance during the game.
Dynamic warm-up
Shoulder Strengthening
Rotator Cuff Exercises: 3 sets x 12 reps each (external and internal rotation), rest 60 seconds
Dumbbell Shoulder Press: 3 sets x 10 reps, rest 60 seconds
Lateral Raises: 3 sets x 12 reps, rest 60 seconds
Front Raises: 3 sets x 12 reps, rest 60 seconds
Lat pulldown or Seated Row: 3 sets x 12 reps, rest 60 seconds
Core Strengthening
Plank Shoulder Taps: 3 sets x 10 reps each side, rest 60 seconds
Cable Chops: 3 sets x 12 reps each side, rest 60 seconds
Sit-ups: 3 sets x 15 reps, rest 60 seconds
Cool-down: Static stretches for the all muscles
Tuesday – Lower Body Focus
Tuesday’s session concentrates on the lower body, crucial for the agility and quick movements required in pickleball. Lateral lunges and side shuffles enhance lateral movement capability, a key aspect of pickleball gameplay. Single-leg exercises like Bulgarian split squats and reverse lunges build leg strength and stability, essential for maintaining balance and quick directional changes on the court. This workout helps in building a strong foundation, crucial for both offensive and defensive play in pickleball.
Dynamic warm-up
Lateral Movement Training
Lateral Lunges: 3 sets x 10 reps each leg, rest 60 seconds
Side Shuffles: 3 sets x 20 seconds, rest 60 seconds
Lateral Band Walks: 3 sets x 12 reps each direction, rest 60 seconds
Single-Leg Exercises
Bulgarian Split Squats: 3 sets x 10 reps each leg, rest 60 seconds
Single-Leg Deadlifts: 3 sets x 10 reps each leg, rest 60 seconds
Step-ups: 3 sets x 12 reps each leg, rest 60 seconds
Reverse Lunges: 3 sets x 10 reps each leg, rest 60 seconds
Balance and Stability
Single-Leg Balance on Foam Pad: 3 sets x 30 seconds each leg, rest 60 seconds
Cool-down: Static stretches for the lower body muscles
Wednesday– Rest
Rest is crucial for recovery and muscle repair, preventing overtraining and injuries. This day off allows pickleball players to recover from the intensive workouts of the previous days, ensuring they’re fit and ready for the next round of training.
Take this day to completely rest and recover.
Thursday – UB Focus
Repeating the upper body focus, Thursday’s strength training session reinforces the strength and endurance in the shoulders and core. Exercises like push-ups and chest presses build overall upper body strength, while bicep curls focus on arm muscles, enhancing racket handling and shot precision. Core exercises like planks and bird dogs further strengthen the midsection, essential for maintaining posture and balance during intense gameplay.
Dynamic warm-up
Shoulder Strengthening
Rotator Cuff Exercises: 3 sets x 12 reps each (external and internal rotation), rest 60 seconds
Push-ups: 3 sets x 12 reps, rest 60 seconds
Chest Presses: 3 sets x 12 reps, rest 60 seconds
Bent-over Rows: 3 sets x 10 reps, rest 60 seconds
Bicep Curls: 3 sets x 12 reps, rest 60 seconds
Core Strengthening
Planks: 3 sets x 30 seconds, rest 60 seconds
Bird Dogs: 3 sets x 10 reps each side, rest 60 seconds
Medicine Ball Twists: 3 sets x 12 reps, rest 60 seconds
Cool-down: Static stretches for the upper body muscles
Friday – LB Focus
Similar to Tuesday, this session further strengthens the lower body, emphasizing lateral movements and balance. Exercises like side lunges and lateral bounds increase agility and explosive power, while single-leg deadlifts and step-ups with knee drive improve leg strength and stability. This day ensures that the lower body muscles are well-conditioned to handle the demands of pickleball matches.
Dynamic warm-up
Lateral Movement Training
Side Lunges: 3 sets x 10 reps each leg, rest 60 seconds
Lateral Bounds: 3 sets x 10 reps each leg, rest 60 seconds
Lateral Hops: 3 sets x 10 reps each direction, rest 60 seconds
Single-Leg Exercises
Single-Leg Deadlift: 3 sets x 10 reps each leg, rest 60 seconds
Reverse Lunges: 3 sets x 10 reps each leg, rest 60 seconds
Step-ups with Knee Drive: 3 sets x 10 reps each leg, rest 60 seconds
Balance and Stability
Single-Leg Balance on Foam Pad: 3 sets x 30 seconds each leg, rest 60 seconds
Cool-down: Static stretches for the lower body muscles
Saturday – Cardiovascular Training
Cardiovascular fitness is essential for pickleball players to maintain endurance throughout a game. Low-Intensity Steady State (LISS) training, like walking, jogging, or cycling, improves heart health and stamina. This form of cardio is excellent for burning fat, enhancing endurance, and ensuring players have the stamina to last through prolonged rallies and matches.
Low-Intensity Steady State (LISS) Training such as walking, jogging, or cycling for 40 – 60 minutes
Sunday – Rest Day
Another day of rest is important to allow the body to fully recover and prepare for the upcoming week of training. This day helps in reducing the risk of chronic fatigue and injury, ensuring players remain healthy and fit for the sport.
Take this day to completely rest and recover.
Additional Exercises and Tips for Pickleball Players
Aside from the structured workout plan, it’s beneficial for pickleball players to incorporate supplementary exercises into their routine. These exercises should focus on enhancing leg strength, upper body power, and overall endurance. Recommendations include interval training for improved cardiovascular health and plyometric exercises for explosive power. These additions not only contribute to a player’s fitness but also significantly improve their game on the pickleball court.
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