Core strength and stability are fundamental to achieving success on the pickleball court, playing a critical role in virtually every aspect of the game. The dynamic nature of pickleball, with its quick starts, stops, twists, and turns, demands a solid and stable core to execute these movements efficiently and effectively.
A strong core is your best defense against injuries, especially for your hips and lower back, which are common in racket sports. So, dedicating time to develop core strength and stability can significantly elevate your pickleball game, making it a crucial aspect of training for players aiming for peak performance.
Incorporating core-specific exercises into your pickleball training can enhance your performance on the court. Below, we explore three exercises designed to improve your strength, stability, and endurance, preparing your body for the dynamic demands of pickleball.
Bird Dogs
This exercise strengthens the core, back, and glutes, enhancing your stability and balance. A strong core is crucial for powerful hits and quick, agile movements on the pickleball court.
How to Perform: Start in the tabletop position, with your knees under your hips and hands under your shoulders. Utilize your core muscles by maintaining a neutral spine. Extend your right arm and left leg at the same time, keeping both parallel to the floor. After holding for a few seconds, switch to the left arm and right leg. Completing both sides counts as one repetition. Do 10 reps per set, for a total of 2-3 sets.
Tips: Focus on stability and control rather than speed. Ensure your movements are smooth to maintain balance.
Dumbbell March
The dumbbell march targets your core, glutes, and hip flexors, improving your lower body strength and balance. These attributes are essential for quick directional changes and sustained movement during games.
How to Perform: Stand with feet about hip-width apart, holding a dumbbell in one hand. Alternately raise each knee to hip height, keeping the core engaged and the hips level. Switch hands between each set, doing a total of 8-10 reps for 4 sets.
Tips: Perform the march deliberately, focusing on the contraction of your abdominal muscles. This precision will reinforce muscle memory and stability when in motion.
You can also start with just one dumbbell as Brady demonstrates in the video above. This also helps improve your sense of balance, as one side of your body will be weighted differently than the other.
Dumbbell March With Kettlebell
Adding a kettlebell enhances the upper body and core engagement, further improving your stability and endurance. These enhancements translate directly to better performance on the court, especially for maintaining posture and power through long volleys.
How to Perform: This variation mirrors the dumbbell march but adds a kettlebell held to your chest in the hand that isn’t holding the dumbbell, introducing an additional stability challenge.
Tips: Keep the kettlebell close to your chest to prevent undue strain on your arms and maintain a stable posture throughout the exercise.
Plank Drag
The plank drag intensively works the core, shoulders, and arms, promoting upper body strength and core stability. These improvements will aid in powerful serves and returns, as well as providing the endurance needed for prolonged matches.
How to Perform: Begin in a tall plank position with a weight nearr one of your hands. Reach under your body with the opposite hand to drag the weight across, placing it beside the other hand. Alternate sides for each rep. Do 10 reps per set for 3-4 sets total.
Tips: To adjust difficulty, widen or narrow your foot stance. Keep your body as still as possible, isolating the movement to your arm.
Incorporating these exercises into your training regimen three times a week will significantly prepare your body for the physical demands of pickleball. Not only will they enhance your strength, stability, and endurance, but they’ll also contribute to injury prevention, allowing you to enjoy the game to its fullest. Remember, consistency is key, and as your physical capabilities grow, so will your prowess on the pickleball court.
