Pickleball Fitness, Endurance and Agility
Updated: Jan 19
Exercises for Pickleball Fitness Endurance and Agility
Playing pickleball, endurance and agility are two of the most important physical requirements.
If you want to improve your pickleball skills and take your game to the next level, there are several exercises you can do to boost your endurance and agility. In this blog, we'll look at some of the best pickleball workouts for improving your endurance and agility.
CARDIO INTERVALS FOR PICKLEBALL ENDURANCE
Interval training is a type of cardio workout that involves alternating between high-intensity and low-intensity periods. This type of training is great for improving your endurance and can be easily adapted to the game of pickleball.
To do a pickleball-specific interval workout, you should start by warming up (see Deep River Pickleball’s recommended Warm-Up). Then, alternate between short bursts of high-intensity pickleball drills and longer periods of low-intensity activity, such as jogging or walking.
PLYOMETRIC DRILLS FOR PICKLEBALL AGILITY
Plyometric drills are explosive movements that involve jumping, bounding, and other quick, powerful movements. These types of exercises are great for improving your agility, coordination, and power.
To incorporate plyometric drills into your pickleball workouts, you can try some of the following exercises:
Find a stable box or bench and stand facing it with your feet shoulder-width apart. Squat down, then explosively jump onto the box, landing with both feet. Step down and repeat for the desired number of reps. It is better to do fewer box jumps ensuring that your technique is right. Scale the movement by reducing the box or bench height.
If you have never done box jumps before, a great alternative would be Step-Ups. As with box jumps, find a stable box or bench and stand facing it with your feet shoulder-width apart. Then lift one leg up and step onto the box. Bring your other leg up so both feet are firmly planted on the box. Step down and repeat for the desired number of reps. Alternate starting leg each time.
Stand with your feet shoulder-width apart and bend your knees slightly. Swing your arms back, then explosively jump forward as far as you can, landing on both feet. Step back and repeat for the desired number of reps.
Stand on one leg and hop forward as far as you can, landing on the same leg. Repeat for the desired number of reps, then switch legs.
CIRCUIT TRAINING FOR PICKLEBALL FITNESS
Circuit training involves moving from one exercise to the next with little or no rest in between. This type of workout is great for improving your endurance and burning calories. To create a pickleball-specific circuit, you can mix in a variety of exercises, such as jumping jacks, push-ups, squats, lunges, and plank variations. You can also include some pickleball drills, such as forehand and backhand swings, overhead smashes, and volleys.
FOOTWORK DRILLS FOR PICKLEBALL AGILITY
Good footwork is essential for pickleball, as it allows you to move quickly and efficiently around the court. To improve your footwork, you can try the following drills:
Quick feet: Stand in place and lift your feet off the ground as quickly as you can, moving from one foot to the other in a quick, shuffling motion.
Carioca steps: Stand with your feet shoulder-width apart and step to the side with one foot, crossing your other foot behind you. Then step to the side with your other foot, crossing your first foot in front of you. Continue moving in this pattern, taking quick, controlled steps.
Court sprints: Set up a series of markers or cones on the pickleball court and sprint from one to the other, focusing on quick, controlled footwork as you go. You can also incorporate different footwork patterns, such as side shuffles or carioca steps, as you move through the course.
If you have access to an agility ladder, you can also try some of the drills below:
Two-foot hops: Start at the beginning of the ladder and hop through each rung with both feet.
One-foot hops: Start at the beginning of the ladder and hop through each rung with one foot, then switch to the other foot.
Side shuffles: Stand to the side of the ladder and shuffle your feet through each rung, moving from one side of the ladder to the other.
TAKING PICKLEBALL ENDURANCE TO NEXT LEVEL
By incorporating these exercises into your pickleball workouts, you can improve your endurance, agility, and coordination, taking your pickleball skills to the next level. Remember to always warm up (see Deep River Pickleball’s recommended Warm-Up) before starting any workout and cool down afterwards and be sure to listen to your body and take breaks as needed. With consistent practice and dedication, you can become a stronger, more agile pickleball player.
Contact us directly for further workout recommendations.