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The Pickleball Workout

The Pickleball Workout Plan - Total Body Plan for Pickleball

pickleball workout plan

Here’s a Pickleball Workout Plan tailored for pickleball players. This plan focuses on enhancing the specific muscles and movements that are crucial for pickleball, including agility, power, and endurance.

After playing pickleball for more than a year now, I noticed my legs we're incredibly strong, but my upper body still leaves a lot to be desired. So after a bit of research, I found this plan.

The Pickleball Workout is a 5 day per week plan meant to enhance your game.
As always, stretch before your workout, and hydrate frequently both while working out and playing.


The Pickleball Workout

Pickleball Workout Warm-Up (10-15 minutes)

  1. Jog, Walk Briskly, Treadmill, Stationary Bike– 5 minutes
  2. Dynamic Stretches:
    • Arm Circles – 1 minute
    • Leg Swings – 1 minute per leg
    • Hip Circles – 1 minute
    • High Knees – 1 minute
    • Butt Kicks – 1 minute

Pickleball Workout – Strength Training (3 times per week)

Day 1: Upper Body Focus

  1. Push-Ups – 3 sets of 10-15 reps
  2. Dumbbell Bench Press – 3 sets of 8-12 reps
  3. Bent Over Rows – 3 sets of 10-12 reps
  4. Shoulder Press – 3 sets of 10-12 reps
  5. Bicep Curls – 3 sets of 12-15 reps
  6. Tricep Dips – 3 sets of 10-15 reps

Day 2: Lower Body Focus

  1. Squats – 3 sets of 12-15 reps
  2. Lunges – 3 sets of 12 reps per leg
  3. Deadlifts – 3 sets of 10-12 reps
  4. Calf Raises – 3 sets of 15-20 reps
  5. Leg Press – 3 sets of 12-15 reps
  6. Hamstring Curls – 3 sets of 12-15 reps

Day 3: Full Body & Core

  1. Burpees – 3 sets of 10 reps
  2. Plank – 3 sets of 1 minute
  3. Russian Twists – 3 sets of 20 reps
  4. Medicine Ball Slams – 3 sets of 15 reps
  5. Mountain Climbers – 3 sets of 30 seconds
  6. Kettlebell Swings – 3 sets of 15 reps

Pickleball Workout – Agility and Plyometrics (2 times per week)

  1. Ladder Drills – 3 sets of each drill
  2. Cone Drills – 3 sets of each drill
  3. Box Jumps – 3 sets of 10 reps
  4. Lateral Bounds – 3 sets of 15 reps per side
  5. Skaters – 3 sets of 20 reps

Pickleball Workout Cool Down (10 minutes)

  1. Static Stretching – Hold each stretch for 30 seconds:
    • Hamstring Stretch
    • Quadriceps Stretch
    • Shoulder Stretch
    • Triceps Stretch
    • Chest Stretch
    • Back Stretch

Notes:

  • Rest: Ensure you rest for 1-2 minutes between sets.
  • Progression: Gradually increase weights or reps as you become stronger.
  • Hydration and Nutrition: Stay hydrated and maintain a balanced diet to support your workout regimen.

The Pickleball Workout is designed to improve your overall strength, agility, and endurance, which are crucial for performing well in pickleball.

Patrick Batty
the authorPatrick Batty
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