Strength and Conditioning for Pickleball Players: Exercises to Stay Strong and Injury-Free

Pickleball is a fun and fast-paced game—but it also demands a surprising amount of strength, balance, and agility. The constant side to side movement and quick sprints back and forth can have quite an impact on your joints and muscles. Whether you're just starting out or you’ve been playing for years, adding some strength and conditioning exercises to your weekly routine can go a long way in improving your performance and preventing injuries. Here are some of the best exercises for pickleball players of all levels. Note: We recommend engaging a personal trainer or an experienced person to guide you through these exercises if they are new to you!

1. Squats (For Strong Legs & Stability)

Squats build leg strength and improve balance—two essentials for quick movements and court coverage.

• Start with bodyweight squats and progress to dumbbell squats as you get stronger.

• Aim for 2–3 sets of 10–15 reps.

2. Lunges (For Agility & Joint Support)

Lunges strengthen the quads, hamstrings, and glutes while also improving hip stability.

• Alternate legs in walking lunges or do stationary lunges.

• Try 2 sets of 10 reps per leg.

3. Plank Variations (For Core Strength)

A strong core helps you stay balanced, rotate efficiently during shots, and protect your lower back.

• Start with a basic front plank, then add side planks.

• Hold each plank for 20–45 seconds.

4. Resistance Band Rotations (For Shoulder & Rotational Strength)

Pickleball involves a lot of twisting and overhead movement, so keeping your shoulders and torso strong is key.

• Use a resistance band anchored to a pole or door. (Make sure its secured well before starting!)

• Rotate your torso slowly and with control.

• Do 2–3 sets of 10 per side.

5. Calf Raises (For Footwork & Push-Off Power)

Quick direction changes rely on strong lower legs.

• Stand on a step or flat surface and raise your heels slowly.

• Do 3 sets of 15–20 reps.

6. Shoulder External Rotations (For Injury Prevention)

Shoulder strain is common in pickleball, especially during serves and overheads.

• Use a light resistance band with one end tied to a pole.

• Keep your elbow tucked at your side and rotate your forearm outward.

• Do 2–3 sets of 10–12 reps.

7. Balance Work (For Coordination & Ankle Stability)

Balance drills help reduce the risk of ankle sprains.

• Try standing on one foot for 30 seconds at a time.

• Progress to single-leg balance with eyes closed or slight movement. Make sure you are away from stairs or heights. Always do this on a flat surface!

Final Thoughts

Adding just 20–30 minutes of strength and conditioning a few times a week can seriously boost your game—and keep you injury-free. Want to get stronger and smarter on the court? Join our pickleball coaching lessons in Auckland, where we also cover off-court training tips to keep you in top form and injury-free!

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