Training for Pickleball (Without Living in the Gym)
Whether you're playing recreationally on weekends or sharpening your skills for competitive play, pickleball demands more than most people realize. Behind the fun of quick rallies and dink shots lies a sport that tests your energy systems, coordination, and joint durability in rapid succession.
If you’re a busy professional who sits most of the day, then jumps into a match with no prep - your body’s not just underperforming. It’s at risk.
In this post, we’ll break down what your body actually goes through during a game, what that means for your fitness, and how to prep smarter so you can play harder, play longer, and most importantly - maximize injury prevention. And while our full training system drops in September, today we’ll give you a taste of what’s coming, starting with the most overlooked & underrated aspects of pickleball performance that packs the most punch for preventing injuries: the warm-up.
The Energy Demands of Pickleball
Pickleball is deceptive. Yes, the court is small—but the work is intense.
Short, explosive rallies challenge your anaerobic energy systems - the phosphagen and glycolytic pathways, which are responsible for short bursts of power like quick sprints and reaction plays. At the same time, long games or repeated matches tax your aerobic system, which governs endurance.
That means your body needs to be efficient at producing energy across multiple systems…without crashing.
The Movement Demands
This game isn’t just about swinging a paddle. You’re lunging, twisting, sprinting, decelerating, and changing directions in tight spaces.
The sport requires a blend of agility, reaction speed, rotational control, and explosive lower-body strength, especially in your quads, hamstrings, glutes, and calves. Core stability and shoulder mobility are also non-negotiable if you want to maintain control, especially during overhead shots or sudden shifts.
Translation: general fitness helps, but pickleball-specific movement is what keeps you competitive and injury-free.
The Injury Risks
As the rise in popularity for the sport grows, so does the occurrence of injuries. Over 60% of reported pickleball injuries come from falls. Add in sprains, tendonitis, muscle strains, and knee or shoulder issues, and it’s clear this sport can punish an unprepared body.
Many of these injuries stem from imbalances, poor mobility, or inadequate preparation…not bad luck. The most vulnerable areas? Ankles, knees, hips, and shoulders.
The good news? With a proper warm-up and strength and conditioning training, most of these injuries are highly preventable.
Now that you know what your body’s up against, let’s dig into some quick wins you can apply right away starting with your warm-up.
Q: What’s a Good Warm-Up for Pickleball?
The best way to prevent injury and boost performance is a dynamic warm-up. This type of warm-up increases blood flow, loosens up tight muscles, and prepares your joints for the exact patterns you’ll use during play.
Bonus: it also sharpens your nervous system; you'll react quicker and move better.
Q: What Are 5 Warm-Up Exercises for Pickleball?
A good dynamic warm-up gets you loose, activated, and game-ready in less than 5 minutes. Here’s a quick sequence that covers your major movement needs:
1. Jumping Jacks or Light Jog (30 seconds)
Gets your heart rate up and raises core temperature - crucial for injury prevention.
2. Toe Walks + Heel Walks (20 steps each)
Activates your calves and anterior tibialis - often neglected but essential for deceleration and quick changes in direction.
3. Side Shuffles + High Knees (2 rounds of 10 yards)
Primes your lateral movement and wakes up your hip flexors, glutes, and quads.
4. Arm Swings (20 across the body + overhead)
Mobilizes your shoulders in both horizontal and vertical planes - key for overhead shots and volleys.
5. Frankenstein Walks + Figure 4 Glute Stretch (10 reps each leg)
Loosens hamstrings, glutes, and hips - three major players in both movement and injury prevention.
🧠 Why it works: Dynamic movement increases synovial fluid in your joints (your body’s “WD-40”) and activates neural pathways that control coordination. It’s like switching from dial-up to high-speed before you play.
Q: What’s the Best Exercise for Pickleball Players?
There’s no single “best” exercise, but there are movements that give you more return on investment when it comes to injury prevention and performance.
If we had to pick a top-tier short list, here’s what it would include:
- Dumbbell Jump Squats – builds power and vertical explosiveness
- Dumbbell Side Lunges – trains lateral stability and glute activation
- Straight-Leg Deadlifts – strengthens hamstrings and protects the low back
- Dumbbell Rows + Flies – improves posture and scapular control (critical for shoulder health)
- Band Twists / Rotational Core Work – mirrors paddle movement patterns and builds rotational power
- Dumbbell Shoulder Press + Lateral Raises – supports overhead stability and racket control
🧠 Why it works: These movements are compound, time-efficient, and mimic the exact demands of the game. They train you to produce force, absorb force, and repeat that under fatigue - which is exactly what the court demands.
Q: Should I Stretch Before or After Pickleball?
Do both...but do them differently.
- Before: Use dynamic stretches (like the warm-up above). These prepare your muscles and nervous system for performance.
- After: Use static stretches to cool down. These help reduce soreness, aid recovery, and reset your body after high-intensity movement.
Think of pre-game stretching as revving the engine, and post-game stretching as releasing a parachute to slowly come down.
🔜 What’s Next?
We’ll be releasing a done-for-you pickleball training program this September, built specifically for busy professionals who want to play longer, perform better, and avoid the injuries that sideline most casual players.
You’ll get:
- Short, efficient workouts (30–40 minutes)
- Joint-protective strength circuits
- Core and balance training for better control
- Weekly recovery strategies and warm-up/cool-down protocols
No fluff. Just what works...so you can show up at your best on and off the court.
If you’re trying to get dialed in to play, download the ‘Pickleheads’ app – you’ll find courts in your area, games nearby, connect locally & get in on conversations about pickleball events close to you.