5 Exercises to Help You with Pickleball

If you are playing pickleball, or thinking about starting, a little off-court training can make a huge difference.
You do not need crazy gym sessions.
You just need to work on the right things to improve endurance, strength and power, and stay injury-free.

Here are the exercises I  recommend to level up your game:

1. Lateral Band Walks
Pickleball is all about side-to-side movement.
You’ve got to be quick, and you’ve got to be stable.
I like to use a mini resistance band around the thighs and:

• Step side to side in a low squat
  
• Focus on controlled steps, not speed
  
• Keep the core engaged the whole time
  

Even a few sets of these a couple of times a week will build hip/glute strength and knee stability.

2. Medicine Ball Rotational Throws
Pickleball = a lot of twisting, turning, and rotating through your core.
Training that motion makes your shots stronger and protects your back.
Here is what I usually do:

• Hold a medicine ball at chest height
  
• Rotate through the core (not just the arms)
  
• Throw the ball into a wall with some power
  
• Catch and repeat
  

It is great for reaction time, and is a powerhouse move for any racket sport.

3. Single-Leg Deadlifts
Balance is huge for pickleball.
If you are lunging, reaching, or changing direction fast, you need strong, steady legs.
I love single-leg deadlifts because they:

• Build hamstring and glute strength
  
• Challenge balance and ankle stability
  

You can use light dumbbells or even just your body weight if you are starting out. As your balance and strength improves then you can use heavier dumbells.

4. Quick Feet Ladder Drills
If you want to react faster on the court, foot speed is your best friend.
I like to throw in:

• Basic ladder runs (two feet in each box)
  
• Lateral shuffles through the ladder
  
• Forward and backward drills for agility
  

You do not even need a fancy ladder. Tape one on the floor or just imagine one.
The key is moving light and fast.

5. Core Planks with Reach
Strong, stable cores = better control when you swing, reach, or twist during a game.
One of my go-to moves:

• Start in a high plank
  
• Reach one arm forward while keeping hips stable - you can hold your paddle when you lift and reach forward
  
• Alternate sides nice and slow
  

You will feel the core working hard to keep you steady — exactly what you want for those quick court movements.

At the end of the day, getting better at pickleball is not just about playing more (although that helps).
It is about giving your body the strength, balance, and quickness it needs to keep up.
Even just adding a few of these exercises to your week will make a difference you can feel on the court.
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Play smart. Train smart. And have fun out there! You’ve got this, and I’ve got you.
-Andrea

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