Building Strength and Mobility Off the Court: Exercises to Support Pickleball Performance
The only way to improve your pickleball skills and reach your full potential is through structured practice and consistent competitive play. However, injuries and chronic pain are preventing some pickleball players from reaching their full potential on the court, leading to frustration and missed opportunities to enjoy the game they love.
UBS reports that in 2023 alone, there were almost $400 million in injury claims. But you don’t have to be a statistic.
Many pickleball players are solely focused on playing, neglecting the importance of off-court training — leading to muscle imbalances, poor movement patterns, and increased risk of injury. Without addressing these underlying issues through targeted strength and mobility training, pickleball players may find themselves sidelined by injuries or unable to improve their skills and perform at their best.
In this article, we'll explore the science-backed benefits of incorporating strength and mobility training into your pickleball routine and provide you with simple and effective steps you can take today to help you reduce injuries, move more efficiently on the court, and unlock your full potential as a player.
The Benefits of Resistance Training for Pickleball Players
Resistance training is essential for global health and wellness, but especially for pickleball players. A well-structured plan builds strength, endurance, and resilience to injury.
Research demonstrates that resistance training:
- Increases fat-free mass & decreases body fat %
- Increases muscle strength and power
- Improves bone density and balance, reducing the risk of fractures from falls or impacts
- Strengthens tendons and ligaments, minimizing the risk of overuse & traumatic injuries
By incorporating resistance training at least twice a week, you'll build a strong foundation for your pickleball game and extend your life expectancy. A recent study with over 90,000 participants found a 41% reduction in all-cause mortality when resistance training was combined with at least 150 - 300 minutes of moderate to vigorous physical activity (MVPA).
And yes, pickleball qualifies as MVPA!
Designing a Resistance Training Plan for Pickleball Players
A well-designed resistance plan should target the major movement patterns: push, pull, hinge, squat, twist, and carry. These movements are functional for daily living and are the foundation of many sporting actions.
When designing your resistance training plan, there are a few critical variables to account for:
Intensity
Intensity refers to the weight or resistance you use when performing an exercise. It can come from various sources, such as dumbbells, barbells, resistance bands, or even your body weight. The heavier the load, the more challenging the exercise becomes for your muscles.
Intensity Guidelines
Beginner: If you’ve been doing resistance training for less than 6 months, choose a moderate intensity and focus on performing each exercise with good technical proficiency.
Intermediate: If you’ve been resistance training for less than two years, choose an intensity that challenges but doesn’t change your form.
Advanced: If you’ve been resistance training for 2+ years, you’ll need to use higher-intensity loads to continue to see improvement. After several warm-up sets, your primary sets should push you within a few reps of failure while maintaining excellent form.
Volume
Volume refers to the overall workload your muscles handle during a training session or week. It takes into account the number of exercises you perform and the sets and repetitions you complete for each exercise.
A dose of approximately 10 sets per muscle group per week is a general minimum prescription to optimize your workouts. Research indicates there are potential benefits to higher volumes for underdeveloped muscle groups, but you should always progress your volume slowly.
Avoid increasing your total workout volume by more than 15% per week, or you will dramatically increase your risk for injury.
Frequency
The US Department of Health & Human Services and the World Health Organization recommend that adults perform at least two total body strengthening sessions per week.
Rest Interval
As a general rule, rest periods should last at least 2 minutes when performing multi-joint exercises. Shorter rest periods (60-90 secs) can be employed for single-joint exercises.
The Role of Mobility Training in Pickleball Performance
Research indicates that improving mobility through targeted exercise programs can reduce the risk of injury in various sports. Mobility refers to the ability to move your joints through their full range of motion and to be strong and stable in those positions.
For instance, a mobile pickleball player should be able to flex their hips, knees, and ankles at the kitchen line to return shots. An immobile player may place undue stress on their lower back from bowing at the waist instead of bending the hips, knees, and ankles to return shots.
There are several areas of the body where poor mobility can lead to pain and injury:
- Ankles: essential for quick direction changes and to prevent ankle sprains
- Hips: important hinging, squatting, and rotating
- Shoulders: crucial for overhead shots, serving, dinking, and more
- Knees: critical for squatting and generating force to move quickly
How & When to Train for Mobility
Because mobility training is a low-stress activity on the body, it can be done daily. Incorporating mobility exercises into your warm-up and cool-down routines is an efficient way to incorporate them into your exercise plan, and it can significantly impact your performance and injury resilience.
Focus on exercises that move your joints through a full range of motion, such as shoulder, elbow, knee, and hip circles. Squatting and lunging patterns, as well as yoga pushups, are exceptional exercises for enhancing mobility.
Here are a few mobility training exercises you can start today that target various muscle groups of the lower body and upper body to improve overall movement quality:
Cossack Squat
- Start with your feet wider than your shoulders, toes pointing out.
- Lift your arms straight out in front of you, shift your weight onto the right leg, and sit back as if there is a chair behind you.
- Keep the other leg straight, bend the right knee, and lower it as far down as you can without lifting the right heel and keeping the chest lifted.
- Return to standing and alternate sides until you reach 16-20 repetitions.
Cat-Cow
- Start on all fours with hands underneath the shoulders, knees underneath the hips, and back straight.
- Arch the back, lifting the head and tailbone to the ceiling.
- Reverse the movement by rounding the back, tailbone, and shoulders, pulling the belly button towards the spine, and looking towards the hips.
- Alternate positions for a total of 8-10 reps in each position.
90/90 Hip Rotations
- Begin sitting on your sit bones with your feet wider than shoulder-width apart and knees at a 90-degree angle.
- With your back straight and core engaged, you can rest your hands behind you for support (progress to lifting your hands and maintaining balance).
- Rotate your hips to one side, keep a tall upper body posture, then slowly rotate back to the opposite side, alternating rotations for 8-12 repetitions.
BONUS:
Here’s a video sequence for improving knee mobility with Dr. Kyle Richmond, a rehab and mobility expert.
Integrating Strength and Mobility Training into Your Pickleball Routine
Consistency is key to reap the full benefits of strength and mobility training.
Aim to incorporate resistance training at least twice weekly, focusing on exercises targeting major movement patterns. Also, consider making mobility training a regular part of your pre-and post-match routine or a regular at-home training program.
Using a personalized training app like AIM7 can help streamline your off-court training. With customized resistance training plans based on your fitness level and available equipment, as well as guided warm-ups, cool-downs, and daily mobility sessions, AIM7 makes it easy to integrate strength and mobility training into your routine.
Get your free 60-day trial by using the code (A760FREE).
Conclusion
Pickleball is a challenging sport that demands a combination of skill, strength, and mobility. By prioritizing off-court training and incorporating resistance and mobility exercises into your routine, you'll reduce your risk of injury and unlock your full potential on the court.
Remember, the key to success is consistency and a well-designed plan. So grab your weights, resistance bands, and pickleball paddle, and get ready to take your game to the next level!
By Erik Korem, PhD & Susie Reiner, PhD
.png)
