4 Essential Strength Training Exercises to Elevate Your Pickleball Game

Hey pickleball buddies! Pickleball is getting huge in India, and it’s such a fun mix of tennis, badminton, and ping-pong. A cool paddle from Strokess is awesome to have, but to really be great on the court, you need to get a bit stronger. No worries—you don’t need a big gym! Here are four super easy exercises you can do at home or anywhere to make your pickleball game amazing. Let’s keep it simple and fun, like chatting at the court!

Why These Exercises Are Great for Pickleball Game

Pickleball seems chill, but it’s a lot of running, bending, and swinging. If you’re not strong, you might get tired, miss shots, or even hurt your knees or shoulders. These exercises will help you:

• Play longer without getting pooped
  
• Hit the ball harder and better
• Move super fast on the court
  
• Stay safe and avoid ouchies

While fitness training is essential for performance, mastering the fundamentals of the game is equally important. For a complete guide on rules, techniques, and strategies, check out this comprehensive Pickleball Game guide to elevate your overall play.

Let's dive into the four essential exercises that will transform your pickleball game performance:

1. SQUATS: Make Your Legs Super Strong

Squats are like the best buddy for pickleball players. They make your legs strong so you can bend low and zip around the court like a superhero.

Why squats are awesome:

• Help you stay low and ready
  
• Let you move side to side quickly
  
• Keep you strong for long games
  
• Make you steady when you reach for tricky shots
  

How to do a squat:

• You should stand with your feet a little wider than your hips
  
• Keep your chest up and back straight
  
• Bend your knees and push your butt back, like sitting down
  
• Go down until your legs are like a table (or as low as feels okay)
  
• Stand back up by pushing with your feet
  
• Do 3 sets of 10-15 squats
  

2. PLANK: Get a Strong Tummy

A plank challenge is like a magic trick for a strong tummy and back. They help you stay balanced and swing your paddle with power.

Why planks are cool:

• Keep you steady when you move fast
  
• Make your back feel great
  
• Help you hit twisty shots better
  
• Let you stay low and ready longer
  

How to do a plank:

• Lie on your tummy, then prop up on your elbows under your shoulders
  
• Stand on your toes with legs straight
  
• Keep your body straight like a board
  
• Pull your belly in a little to feel strong
  
• Don’t let your shoulders creep up to your ears
  
• Hold for 30-60 seconds, breathing easy
  
• Do 3 sets, and try to hold longer each time
  

3. PUSH-UPS: Power Up Your Arms

Push-ups are great for strong arms, shoulders, and chest. They help you hit the ball hard and keep your Strokess paddle steady all game long.

Why push-ups rock:

• Make your shots super powerful
• Keep your arms strong to hold the paddle
  
• Protect your shoulders from getting sore
  
• Help your arms and chest work together
  

How to do a push-up:

• Start like a plank with hands a bit wider than your shoulders
  
• Keep your body straight like a line
  
• Bend your elbows to lower your chest almost to the floor
  
• Keep elbows pointing a bit backward
  
• Push back up, staying strong
  
• Do 3 sets of 8-12 push-ups
  

Beginner trick: If it’s hard, try with your knees on the ground. You’ll be doing full push-ups soon!

4. DEADLIFTS: Get Your Whole Body Strong

Deadlifts are like a big high-five for your whole body. They make your back, butt, and legs strong, so you can hit big serves and powerful shots.

Why deadlifts are great:

• Give you power for huge hits
  
• Connect your legs, tummy, and arms
  
• Keep your back happy and straight
  
• Make you move smoothly on the court
  

How to do a deadlift:

• Stand with feet as wide as your hips, a water bottle or a light thing in front
  
• Bend at your hips, keeping your back flat and knees a tiny bit bent
  
• Grab the thing with both hands
  
• Stand up by pushing with your feet and squeezing your butt
  
• Lower it back down slowly, bending at your hips
  
• Do 3 sets of 8-10 deadlifts
  

For beginners, start with light weights to master proper form. If you want to go heavy on those weights, make sure to wear good-quality gloves to protect your hands and improve your grip.

How to Fit These Into Your Day

Do these exercises 2-3 times a week, with a day off between to chill. As you get stronger, you can:

• Do more reps
  
• Hold planks longer
  
• Use heavier things for squats and deadlifts
  
• Try cooler push-ups, like lifting one foot
  

Let’s Get Strong and Have Fun!

These four exercises—squats, planks, push-ups, and deadlifts—are your secret to owning the pickleball court. They’re easy, need almost no stuff, and will help you play longer, hit harder, and move quicker. At Strokess, we love helping you be your best, whether it’s with our sweet paddles or tips like these.

Grab your Strokess paddle, try these exercises, and head to a court like 3rd Shot by Strokess in Vadodara. Got a fave exercise or a pickleball game story? Share it in the comments—we wanna hear!