Pickleball is a game of skill, strategy, quick decisions and plenty of fun. The right paddle can help, and practice certainly makes a difference. But there’s another part of the game that deserves attention: how well your body moves when you’re on the court.
Whether you play casually with friends, enjoy competitive matches or are still learning the game, improving your movement can help you get more out of every visit to the court.
You don’t have to be struggling to benefit from preparing for the game. A little attention to balance, strength, mobility and endurance can support the skills you’re already developing.
1. Positioning and Anticipation: Getting There Before the Ball
Good pickleball players don’t simply react to the ball. They read the game, anticipate where it might go and position themselves to respond.
That often means taking small, controlled steps, adjusting your stance and staying ready to move in any direction. Being well positioned can reduce the need for a desperate lunge or a last-second scramble.
Try this: During your next game, pay attention to your position after each shot. Rather than watching the ball, make a habit of returning to a balanced, ready position so you’re prepared for the next one.
2. Balance and Coordination: Staying in Control
Pickleball asks you to move forward, backward and sideways, often in quick succession. You may need to reach for a low ball, change direction or recover your position while keeping your eyes on the play.
Good balance and coordination help you stay in control through these movements. They can also help you recover more smoothly after reaching for a difficult shot.
Try this: Practise standing on one foot beside a sturdy counter or chair for support if needed. Start with 10 to 20 seconds on each side. As you become more comfortable, work toward maintaining a steady posture without gripping the support.
3. Strength: More Than Just a Strong Swing
Strength contributes to much more than hitting the ball hard. Your legs help you move around the court, your core helps control your body as you change direction, and your upper body helps you manage your paddle.
You don’t need to lift heavy weights or spend hours in a gym to work on these areas. Simple exercises performed consistently can help build a useful foundation.
Try this: Include exercises such as chair stands, controlled calf raises and wall push-ups in your weekly routine. Choose a level that suits your current ability and focus on smooth, controlled movement.
4. Mobility: Making Movement Easier
Pickleball involves reaching, bending, turning and moving in different directions. Comfortable movement through your hips, ankles, shoulders and upper back can help you perform these actions with greater ease.
Mobility isn’t about forcing yourself into deep stretches or trying to become exceptionally flexible. It’s about maintaining the movement you need for everyday activities and the sports you enjoy.
Try this: Before playing, take a few minutes to walk briskly, gently rotate your shoulders and upper body, and perform comfortable side steps. Begin gradually and avoid forcing any movement that causes pain.
5. Endurance: Enjoying the Game From First Point to Last
A friendly game can turn into several games before you know it. As you play, repeated bursts of movement and short recovery periods place demands on your fitness.
Building general endurance can help you feel more prepared for longer sessions. Regular walking, cycling or other activities you enjoy can contribute to your overall fitness without requiring every workout to resemble a pickleball match.
Try this: Choose an activity you enjoy and build it into your weekly routine. Start at a comfortable level and increase the duration or intensity gradually as your fitness improves.
Put It All Together: A Simple Off-Court Routine
You don’t need an elaborate training plan to get started. A short, manageable routine can help you work on several areas that support your game.
- Chair stands: Practise controlled standing and sitting to work your legs.
- Calf raises: Hold a sturdy support if needed and rise onto your toes slowly.
- Single-leg balance: Stand near a counter and practise balancing on each leg.
- Wall push-ups: Use a wall to practise controlled upper-body strengthening.
- Gentle mobility movements: Move your shoulders, hips and ankles comfortably through their available range.
Begin with a small number of repetitions and choose movements that match your ability. Consistency matters more than trying to do everything at once.
If you have a significant injury, a health condition that affects exercise, or recent surgery, consult a qualified healthcare professional about suitable movements and progression.
Don’t Forget the Skills You Practise on Court
Physical preparation complements your pickleball skills; it doesn’t replace them. Continue working on shot selection, serve placement, court positioning, communication with your partner and the ability to anticipate your opponent’s next move.
The aim is to bring your skills and physical preparation together so you can enjoy the game and keep developing as a player.
The Bottom Line
A great pickleball player is built through more than equipment alone. Practice, strategy and technique matter, but so do the strength, balance, mobility and endurance that help you move around the court.
You don’t need to be a competitive player to benefit. A few simple habits away from the court can complement your time on it and help you prepare for the games ahead.
READ OUR REVIEW OF THE DYNAMIC PICKLEBALL PROGRAM FROM DYNAMIC ATHLETICS