RECREATIONAL SPORTS GUIDE
Strength training for the pickleball court
Build a repeatable two-day routine around leg strength, lateral control and comfortable rotation.
Pickleball asks you to stop, start and change direction. This sample routine pairs basic strength work with controlled movement. Keep the intensity appropriate for your experience and allow recovery between sessions.
A sample week
- Day A: supported split squat 3 × 8 per side; band row 3 × 10; farmer carry 3 × 30 seconds.
- Day B: low step-up 3 × 8 per side; hip hinge 3 × 10; open book rotation 2 × 6 per side.
Make it work
Before play, warm up with a few minutes of easy movement and gentle changes of direction.
Choose a comfortable range of motion and adjust the exercise if it causes pain.
Why these movements?
These are practical training choices based on the demands of the activity, rather than proof that one exercise uniquely improves performance. Progress load and volume gradually.
General resistance training principles: ACSM position stand ↗
This is general fitness education. Select loads and exercises that suit your health and ability.
Explore training programmes →