Pickle ball is the fastest growing racquet sports nowadays, combining the elements of tennis, ping pong and badminton into an accessible and enjoyable sport. In order for players to master or level up any of the racquet sports mentioned above, strength training is required to improve the body fitness level. Beginners are encouraged to start practicing to avoid unnecessary injuries and to enjoy the games!!!
3 Important Component Strength Training in Pickleball:
1.Improved speed
- Faster running and greater endurance to chase down every shot—combined with strength results in improved power.
- This requires sprinting, jumping, rapid direction changes, quick movement of solid objects, fast reaction times, and precise control to execute powerful plays during a match
2. Improved Balance and Coordination
- Stronger muscles such as your legs and core enable to keep yourself steady and maintain upright posture.
- These kinds of exercises can improve stability and help prevent falls.
- Good coordination makes you more efficient and provide smoother performance while playing sports.
3. Minimise the risk of injuries
- Strength training ensures that your lesser-used muscles remain strong enough to work well with their opposing muscle group. Proper body alignment makes it easy to engage in intense physical activity without ill effect.
- When muscles are strong and balanced, they provide better movement controls and support for the joint, hence reducing the risks of sprain and strains.
5 Simple exercises for pickleball Strength Training
1. Chest Press
- Improve chest, shoulder, and arm strength
- For powerful forward and backward movement of the arm
2. Split Squat
- Improve lower leg static stability, prepare steadily to hit the ball
3. Goblet Squat
- Promotes good hip and ankle mobility, quads, hamstring and glutes strength
- To helps in stay low position and increase leg power for the shot
4. Lawnmower Row
- Focus on trunk stabilization and rotation and upper back strength to swing the ball further
5. Skater Bound
- Improve lower leg dynamic stability as it moves in a tri-plane movement – easily hit the ball in multiple directions or low shot
Strengthening exercises and stretches are key to improve your pickleball game and preventing injuries. For personalized and better results, consult us to stay strong, flexible, and pain-free on the court!
References
How. (2024). How To Do A Split Squat. Www.google.com. https://images.app.goo.gl/MK8XGeq9RXgJBnw1A
Chest. (2024). Chest Press: Techniques, Benefits, Variations. Www.google.com. https://images.app.goo.gl/9xcvvGE9ECdW8tzm7
Prepared By
Kelly Tham
Your Physio Petaling Jaya