Have you been thinking about other ways to improve your game beyond just hitting the court? We’ve carefully selected activities that directly impact your pickleball game for the better.
Each activity is specifically selected to boost your stamina, agility, strength, and overall performance. We explain exactly why these exercises are game-changers for pickleball players.
Plus, if you’re over 65, you can still benefit from these activities—just remember to pace yourself and listen to your body.
1. Yoga
Yoga is fantastic for flexibility, balance, and mental focus. It helps keep your muscles stretched and free of injury. The mindfulness aspect of yoga can also improve your mental game, helping you stay calm and focused during intense matches.
- Why It’s Great: Improves flexibility, balance, and mental focus.
- What It Helps With: Stretching, injury prevention, and mental clarity.
- For Older Players: Great for maintaining flexibility and reducing the risk of falls.
- How It Helps Your Pickleball Game: Enhances balance and agility, crucial for quick movements and stability on the court.
- Frequency: Aim for 2-3 sessions per week.
Pickleball Player Endorsement: “After dealing with plantar fasciitis and a back issue, I took up yoga. The stretches are amazing for my hips and really strengthen my arches and plantar fascia. Plus, the yoga flow does wonders for my hamstrings and calves, which also benefits my plantar fascia.”
2. Strength Training
Strength training is essential to build muscle, prevent injuries, and improve overall power on the court. Focus on compound lifts that target multiple joints and muscle groups.
- Why It’s Great: Builds muscle strength and improves joint health.
- What It Helps With: Reducing the risk of injuries like knee and shoulder pain.
- For Older Players: Helps maintain muscle mass and bone density.
- How It Helps Your Pickleball Game: Increases power in your shots and enhances endurance.
- Frequency: 2 times per week with a mix of push, pull, squat, and hinge movements.
Pickleball Player Endorsement: “If you skip strength training, your knees will take a beating and you’ll be more susceptible to tears and leg injuries. Getting physically stronger will not only boost your game but also help you avoid those injuries.”
3. Tennis
Many pickleball players believe that playing both pickleball and tennis simultaneously might hinder their performance. However, this isn’t the case. Tennis is actually highly beneficial for improving your pickleball game, and here’s why:
Tennis significantly enhances footwork, hand-eye coordination, and overall agility. The lateral movements and footwork required in tennis translate directly to better pickleball performance, making you a more agile and responsive player on the court.
- Why It’s Great: Improves all of your court movements and shots (no wonder most pro pickleball players have a big tennis background!).
- What It Helps With: Lateral movement, precise positioning, and overall agility.
- For Older Players: Excellent for cardiovascular health and maintaining agility.
- Impact on Pickleball: Improves your forehand, backhand, and court awareness, helping you anticipate and react more effectively during games.
- Frequency: Play 1-2 times per week.
Pickleball Player Endorsement: “Tennis is super helpful. It teaches you the basics that are crucial for pickleball. The lateral movements and footwork in tennis are perfect for pickleball, and it’s also great for cardio. Definitely worth a try!”
Be sure to check out our article on how tennis can improve your pickleball skills and vice versa.
4. Running or Jogging
Running helps improve cardiovascular health, endurance, and leg strength. Proper running form and manageable paces are key to avoiding injuries.
- Why It’s Great: Boosts cardiovascular health and leg strength.
- What It Helps With: Stamina and endurance.
- For Older Players: Helps maintain your heart’s health and overall fitness.
- How It Helps Your Pickleball Game: Increases your stamina, allowing you to play longer and more intense matches.
- Frequency: 2 times per week.
Pickleball Player Endorsement: “Running with good form, at a comfortable pace, and gradually increasing distances isn’t harmful to your knees. In fact, combined with other exercises, it can help strengthen them.”
5. Cycling or Mountain Biking
Cycling is a low-impact exercise that strengthens your legs without putting stress on your joints.
- Why It’s Great: Low-impact on joints and excellent for stamina.
- What It Helps With: Leg strength and endurance.
- For Older Players: Gentle on the knees and great for maintaining fitness.
- How It Helps Your Pickleball Game: Enhances leg strength, crucial for quick movements and long matches.
- Frequency: 2-3 times per week.
Pickleball Player Endorsement: “Mountain biking or cycling is easy on the knees and perfect for building leg strength and endurance.”
6. Plyometrics
Plyometric exercises focus on explosive movements and quick direction changes, which are critical in pickleball.
- Why It’s Great: Builds explosive power and agility.
- What It Helps With: Quick movements and direction changes.
- For Older Players: Should be done with caution and proper technique.
- How It Helps Your Pickleball Game: Improves your ability to react quickly and change direction on the court.
- Frequency: 1-2 times per week.
Pickleball Player Endorsement: “A lot of pickleball relies on quick movements and sudden direction changes. Being able to explode out of a split step gives you a significant edge.”
7. Squash
Squash involves intense cardio, fast reflexes, and constant movement, making it an excellent sport to improve your pickleball game.
- Why It’s Great: High-intensity cardio and quick reflexes.
- What It Helps With: Cardio, agility, and reflexes.
- For Older Players: Intense, but great for those who can handle high cardio.
- How It Helps Your Pickleball Game: Enhances movement on the court and improves overall fitness.
- Frequency: 1-2 times per week.
Pickleball Player Endorsement: “Squash involves a lot more movement and lunging. Once you get the hang of squash, you’ll notice a big improvement in your movement on the pickleball court.”
8. Balance Exercises
Especially important for older players, balance exercises can prevent falls and improve overall stability on the court.
- Why It’s Great: Enhances balance and stability.
- What It Helps With: Preventing falls and improving overall coordination.
- For Older Players: Essential for reducing fall risk and maintaining agility.
- How It Helps Your Pickleball Game: Increases your stability and coordination during play.
- Frequency: 2-3 times per week.
Pickleball Player Endorsement: “If you’re over 65, I strongly suggest doing balance exercises. The most serious injuries I’ve witnessed on the courts have been from falls.”
Which of these activities is best for people over 65?
For those over 65, yoga and balance exercises are your best bets. Yoga is fantastic because it’s gentle on the body while providing a ton of benefits. It improves flexibility, balance, and mental focus—all crucial as we get older.
Balance exercises help prevent falls, which is crucial given that a recent study found pickleball causes over 5,400 fractures annually. These fractures are among the most significant injury risks both on and off the court.
Try exercises like standing on one foot, walking heel to toe, or practicing yoga poses such as Tree Pose and Warrior III.
Why Mixing Activities is Key to Your Pickleball Game
I get it—adding another sport or activity to your routine might seem like a lot. But trust me, the diversity of activities works different muscle groups than pickleball, which is crucial for overall fitness and injury prevention.
Not only does any of the above activities enhance your stamina, agility, and strength, but they also offer a mental break from pickleball. Taking some time away from the court can help you come back more relaxed, focused, and ready to play at your best. So, mix things up, keep your workouts varied, and watch your pickleball game reach new heights.
Happy playing!
