Pickleball, a fast-growing sport that gained even more popularity during the pandemic, has seen a surge in injuries alongside its increasing player base. According to a recent medical study, the majority of pickleball-related injuries occur in older individuals, with sprains, strains, and fractures being the most common types of injuries.
Pickleball players are projected to reach 22 million in 2023, a 150% increase from 2022. That said, more players means more potential for injuries. And the pickleball injury prevention workout plan is a good way to avoid injury.
Related: 35+ free workout plans for different goals and ability levels
How It Works
Our pickleball injury prevention workout 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 to injury prevention.
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 Pickleball Injury Prevention Workout Plan Schedule
Monday – Upper Body Focus
Tuesday – Lower Body Focus
Wednesday– Rest
Thursday – Upper Body Focus
Friday – Lower Body Focus
Saturday – Cardiovascular Training
Sunday – Rest Day
The Daily Workouts
Monday – Upper Body Focus
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 upper body muscles
Tuesday – Lower Body Focus
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
Take this day to completely rest and recover.
Thursday – Upper Body Focus
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 – Lower Body Focus
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
Low-Intensity Steady State (LISS) Training such as walking, jogging, or cycling for 40 – 60 minutes
Sunday – Rest Day
Take this day to completely rest and recover.
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