Pickleball is a game of movement. You move forward to reach a short ball, shift sideways to cover the court, retreat when your opponent sends a deep shot, and change direction in an instant when the rally takes an unexpected turn.
But here’s a question worth asking: are you moving well enough to get into position for the shots you want to play?
Many players work on their paddle skills, practise serves and returns, and try to improve their shot selection. Those things matter. But getting to the ball in the first place is just as important.
Your ability to move comfortably and confidently around the court can make a real difference to your game.
It’s Not Just About Being Fast
When a player is late getting to a ball, it’s tempting to think the answer is simply to move faster. Sometimes that is true. But court movement involves much more than speed.
- Balance: Can you stay stable as you move, stop and prepare to hit?
- Mobility: Can your hips, ankles and upper body move comfortably through the positions the game demands?
- Strength: Can your legs support repeated starts, stops, lunges and changes of direction?
- Coordination: Can you adjust your feet and body position quickly enough to make a controlled shot?
- Endurance: Can you continue moving effectively as the game progresses?
These abilities work together. Improving one area may help, but good court movement depends on the combination.
Watch What Happens Between Shots
Think about the last time you played. Did you find yourself reaching for balls instead of moving into position? Did you struggle to get back to the middle of the court after playing a wide shot? Were you reluctant to move forward for a short ball?
These are useful clues. They may point to areas where your movement could improve.
Good positioning is not about chasing every ball at full speed. It is about being able to move efficiently, maintain your balance and recover ready for the next shot.
Four Areas Worth Working On
1. Leg Strength
Your legs do much of the work on a pickleball court. They help you push off, move laterally, lower your body for a shot and recover your position.
Exercises such as controlled squats, sit-to-stands and step-ups can help develop the strength needed for everyday court movement. The goal is not to build muscle for its own sake. It is to make the movements you use during a game feel more manageable.
2. Balance and Stability
Reaching for a wide shot or changing direction can challenge your balance. If you feel unstable, you may hesitate, shorten your movement or struggle to control the shot.
Simple balance exercises, including supported single-leg stands and controlled weight shifts, can help you practise staying steady while your body moves.
3. Hip and Ankle Mobility
Pickleball asks you to bend, reach, step and change direction. Comfortable movement through your hips and ankles can help you get into these positions without feeling restricted.
Gentle mobility work and controlled movement through a comfortable range can be useful additions to your routine.
4. Lateral Movement and Recovery
Pickleball is not played in a straight line. You move from side to side, forward and backward, often in quick succession.
Practising controlled side steps, short lateral movements and returning to a balanced starting position can help develop better movement habits. Start slowly and focus on control before increasing speed.
You Don’t Have to Wait Until Your Next Game
You can work on the physical side of pickleball away from the court. A consistent routine that includes strength, balance and mobility can complement your regular playing time.
You do not need an elaborate gym setup or hours of training. The important thing is to choose exercises that support the movements you use on court and perform them consistently at a level appropriate for you.
If an exercise causes pain, stop and seek appropriate guidance. If you have an ongoing injury or health concern, speak with a qualified healthcare professional before starting a new exercise routine.
Think About the Next Shot
Pickleball rewards players who can get into position, stay balanced and recover for what comes next. Better movement may help you reach more balls, feel more confident around the court and enjoy the game for longer.
The next time you play, pay attention not only to the shots you hit, but also to how comfortably you move to reach them.
Could better strength, balance and mobility help you become a more confident pickleball player? It’s worth giving your movement as much attention as your paddle skills.
For players interested in a structured approach to sport-specific exercise, you can also read our review of the Dynamic Pickleball program from Dynamic Athletics.
READ OUR REVIEW OF THE DYNAMIC PICKLEBALL PROGRAM FROM DYNAMIC ATHLETICS