Blog 2: Everything Pickleball
Part 2: Building Your Pickleball Body - Training for Court Performance
We have now covered the common injuries that occur while playing pickleball and how to look out for them in Blog 1 of Everything Pickleball. Next Dr. Keirstyn is going to explain the ways in which we prevent those injuries from occurring in the first place!
Playing pickleball 1-3 times per week feels manageable, but it's surprisingly demanding on your body. The difference between players who stay healthy and those who battle injuries comes down to off-court preparation.
Most recreational pickleball players do no conditioning. That's the problem and where Dr. Keirstyn of Endurance Therapeutics can help! Working along side a profession not only helps get you feeling better from an injury faster, but also prevents injuries, increases performance and longevity!
The Pickleball Athletic Foundation
What Pickleball Actually Demands:
Rapid lateral deceleration — stopping quickly while moving side-to-side
Explosive ankle stability — maintaining control during quick directional changes
Hip and glute strength — powering movement and protecting your knees
Core rotational stability — transferring energy from lower to upper body
Shoulder stability — controlling overhead shots without impingement
Movement efficiency — doing all this 20-30+ times per game without exhaustion
The Gap: Most recreational players have none of this trained
Ankle and Calf: Preventing Achilles Rupture
This is where most injury prevention should start, especially for players aged 40-60 years.
Ankle Mobility First:
Poor ankle dorsiflexion (the ability to bend your ankle toward you) forces your calf and Achilles to work harder. Before strengthening, improve mobility!
Daily Mobility (5 minutes):
- Ankle CARs (controlled articular rotations): 5 each direction, each ankle
- Downward dog calf stretch: at least 30 seconds each leg
- Kneeling hip flexor stretch in dorsiflexion: at least 30 seconds each side
- Towel scrunches (foot gripping): 20 reps each foot
Weekly Calf and Ankle Conditioning (2x per week):
Eccentric Calf Strengthening (Achilles protection):
- Single-leg calf raises: 3 sets x 10-12 reps each leg
Focus: Slow lowering phase (3 seconds down)
Ankle Stability:
- Single-leg stance on unstable surface (pillow, balance pad): 30 seconds x 3, each leg
- Lateral band walks (small steps): 2 sets x 15 reps each direction
- Single-leg deadlifts with focus on ankle control: 2 sets x 8 reps each leg
The Test: Can you do 10 single-leg calf raises on each leg with controlled descent? If not, you need to keep working on your ankle stability.
Monthly Assessment: Your ankle should be able to dorsiflex about 15-20 degrees without tightness. If it's less, mobility work is critical.
Hip and Glute: The Core of Court Movement
Weak hips are the #1 reason pickleball players develop knee pain and lose court positioning.
Why Hip Strength Matters:
Your glute medius and minimus control the following:
- Femoral position during lateral movement
- Knee alignment during cutting
- Hip stability during explosive movements
- Deceleration forces
Daily Hip Mobility (5 minutes):
- 90/90 hip stretch: 30 seconds each side
- Leg swings (side to side // front to back) 15-20 each way
- Hip CARs (controlled articular rotations): 5 each direction, each leg
- Pigeon pose: at least 30 seconds each side
Strength Training for Pickleball Hips (3x per week):
Glute Activation and Strength:
- Single-leg glute bridges: 3 sets x 12 reps each leg
- Lateral band walks (in athletic stance): 2 sets x 15 reps each direction
- Single-leg deadlifts: 3 sets x 8-10 reps each leg
- Hip Hikes: 2 sets x 10 reps each side
Hip Stability in Movement:
- Bulgarian split squats: 2 sets x 10 reps each leg
- Step-ups: 2 sets x 8 reps each leg
- Lateral lunges: 2 sets x 10 reps each side
The Test: Can you do 15 lateral band walks each direction without your knee caving inward? Can you single-leg deadlift with control? If not, hip weakness could be affecting your court performance.
The Connection: Players with strong, stable hips move faster, feel more stable on court, and avoid knee pain. This is non-negotiable.
Knee Health: Building Resilience
Since pickleball creates multi-directional knee stress, prevention is critical.
Movement Quality First:
Before adding strength, learn to move correctly:
- Squats should track straight forward (knee over toes)
- Lateral movements should be controlled (no wobbling)
- Landing should be "soft" (bending at hips and knees)
Knee-Specific Conditioning (2-3x per week):
Single-Leg Stability:
- Walking lunges (partial depth): 2 sets x 8 reps each leg
- Single-leg leg press (if using equipment): 2 sets x 10 reps each leg
- Step-downs: 2 sets x 10 reps each leg
Multi-Directional Movement:
- Lateral lunges: 2 sets x 10 reps each side
- Lateral shuffles (controlled): 2 sets x 15 yards each direction
Deceleration Training:
- Eccentric squats (slow lowering): 3 sets x 6-8 reps
- Lateral bounds with control: 2 sets x 5 reps each side
The Standard: You should be able to do 10 single-leg squats (partial depth) on each leg without wobbling or knee pain. If you can't, risk of knee issues are higher during play.
Shoulder and Rotator Cuff: Overhead Shot Preparation
Pickleball demands shoulder stability for serves, smashes, and defensive overhead shots.
Scapular Mobility (daily, 5 minutes):
- Arm circles (forward and backward): 10 each direction
- Band pull-aparts (high, middle, low positions): 10 reps each
- Shoulder blade wall slides / Ws: 10 reps
- Thoracic spine rotations: 10 each side
Rotator Cuff Strengthening (3-4x per week):
Foundational Stability:
- YTWL raises (light weight or no weight): 2 sets x 10 reps each position
- Exercise band internal and external rotations: 2 sets x 8 second holds each position
- Lat pull down (with band or machine): 2 sets x 12 reps each arm
Scapular Control:
- Push-up plus (adding shoulder blade protraction): 2 sets x 10 reps
- Prone rows with scapular squeeze: 2 sets x 12 reps
- Band face pulls: 2 sets x 15 reps
Overhead Preparation:
- Half-kneeling landmine press: 2 sets x 10 reps each arm
- Dead bug holds with arm extension: 2 sets x 8 reps
Reference: These exercises connect directly to our detailed Rotator Cuff Fix blog series — for deeper shoulder work, check that out.
The Test: Can you do 10 push-ups with scapular plus (shoulder blades protract at top)? Can you feel your rotator cuff working? If not, you are at a higher risk for shoulder impingement.
Core: Transfer Power Without Pain
Your core connects lower body power to upper body shots. It is also crucial for good posture while you play.
Anti-Rotation Work (Critical for Pickleball):
- Pallof press: 2 sets x 10 reps each side
- Half-kneeling rotations: 2 sets x 10 reps each side
- Single-arm farmer's carries: 2 sets x 30 seconds each arm
Rotational Power:
- Cable rotations (both directions): 2 sets x 10 reps each side
- Landmine rotations: 2 sets x 10 reps each side
* Be sure to do slow and controlled movements while adding rotation through the spine. This should not be quick twisting -- it should be slow and very controlled.
Recovery: The Forgotten Performance Tool
Daily (non-negotiable):
- Foam roll: calves, quads, hip flexors, hamstrings, glutes, lats
- Static stretching and breath work after play
- Hydration: drink water or electrolytes during and after playing
Weekly:
- One complete rest day (no playing or gym)
- Mobility session: 20-30 minutes dedicated to stretching and soft tissue work
- Soft tissue work or massage if available
Monthly:
- Chiropractic maintenance: 30-minute session to keep joints moving optimally
- Movement assessment: check that your form hasn't degraded
The Training Schedule: Putting It Together
If Playing 1x/week:
- 2 days gym conditioning (hip, ankle, core focus)
- 1 day mobility session
- Play pickleball 1x
If Playing 2-3x/week:
- 2-3 days gym conditioning (rotate focus areas)
- 2-3 mobility sessions
- Play 2-3x
- 1 complete rest day
When to See Dr. Keirstyn at Endurance Therapeutics
- Any new pain that changes your movement or court performance
- Persistent tightness that doesn't resolve with your home program
- Swelling or instability in joints
- Pain that worsens after play instead of improving with warmup
Maintenance Schedule:
- During playing season: Monthly check-ins
- Off-season: Every 4-6 weeks
- Pre-season: 2-3 weeks before competitive play starts
- Identify movement limitations before they cause injury
- Assess whether your conditioning is adequate for your playing level
- Provide hands-on treatment for any restrictions
- Give you sport-specific exercises for your needs
Dr. Keirstyn is here to make playing the sport you love not affect your daily living. If you are getting injured often or fear injury while playing reach out today! On the other hand if you want to enhance your performance and longevity in this sport an others reach out or book today!
Coming up next: Blog 3: Playing Pickleball for Life - Your Long-Term Health Strategy