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Pickleball Training 101: Essential Tips For Every Player

Pickleball Training

Pickleball offers a unique blend of excitement and strategy. But have you ever wondered how you can enhance your skills to dominate the court? In this guide, the Paddle Experts at JustPaddles outline the intricacies of pickleball, explore the muscles you should grow, the importance of strength training, the best drills to elevate your game, and the significance of choosing the right pickleball paddles. Let’s get started. 

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Pickleball Training Guide

Now, you might be wondering, "How do I train effectively for pickleball?" The key lies in a well-rounded approach that incorporates strength training, skill drills, and strategic gameplay. Here's how you can tailor your training regimen:

  • Strength Training: Focus on exercises that target the muscles used in pickleball, such as legs, hips, and core, to enhance strength, agility, and endurance.

  • Skill Drills: Practice specific pickleball drills to improve your technique, reflexes, and court positioning.

  • Gameplay: Engage in regular matches to apply your skills in a competitive setting, refining your strategies and adapting to different opponents.

Weight Training for Pickleball

When you step onto the pickleball court, various muscle groups come into play to help execute swift moves and powerful shots. From explosive leg movements to controlled swings, you use your whole body to be successful on the court. Key muscles involved include:

  • Legs: The powerhouse of your movement, your legs drive you across the court, enabling quick changes in direction and swift maneuvers.

  • Hips: Essential for generating power in your shots, your hips provide the rotational force needed for those impressive serves and smashes.

  • Biceps: While not the primary focus, your biceps assist in stabilizing your arm during swings, contributing to the accuracy and control of your shots.

To optimize your performance on the court, incorporating weight training into your regimen can be immensely beneficial. By targeting these muscle groups through specific exercises, you can enhance strength, agility, and endurance, thereby elevating your pickleball game to new heights. Be prepared for the court with a warmup plan. Check out JustPaddles's keys to warming up which will bring you more success and fewer injuries on the court.

To fortify the muscles essential for pickleball prowess, consider integrating the following exercises into your training routine:

  • Squats: Build lower body strength and stability to enhance your agility and movement on the court.

  • Lunges: Strengthen your legs while improving balance and coordination, which is crucial for quick directional changes.

  • Deadlifts: Targeting the posterior chain, deadlifts enhance hip strength and power, vital for explosive shots.

  • Bicep Curls: Strengthen your biceps to stabilize your arm during swings, improving accuracy and control.

  • Planks: Develop core stability to maintain balance and control throughout intense rallies.

  • Side Lunges: Enhance lateral movement and agility, allowing you to cover the court with ease.

  • Russian Twists: Improve rotational power, essential for generating force in your shots.

  • Jump Squats: Boost explosive power in your legs, enabling quick reactions and powerful movements.

Consistently performing these exercises can significantly improve your strength and performance on the pickleball court, giving you a competitive edge over your opponents.

Why Strength Training Matters

Strength training isn't just about bulking up; it's about enhancing your overall athleticism and performance on the court. Here's why it's crucial for pickleball players:

  • Great Agility: By strengthening key muscle groups, you can improve agility, enabling rapid changes in direction and swift movements around the court.

  • Speed and Endurance: Enhanced muscular strength and endurance allow you to maintain peak performance throughout long rallies, giving you a competitive advantage.

  • Decreased Risk of Injury: A strong, resilient body is less prone to injuries, ensuring you stay on the court and off the sidelines.

  • Improved Performance: From powerful serves to precise shots, strength training enables you to execute skills with greater efficiency and accuracy, ultimately elevating your game.

Pickleball Drills

Mastering pickleball requires dedication and practice. Here are some of the top pickleball drills to help you hone your skills and dominate the court:

  • Aiming Accuracy: Practice hitting the ball on both sides of the court to improve accuracy and control.

  • Wall Drill: Stand up close to a wall. Pick out a target and try to win the point. A heads up that the wall is always going to win. Check out one of our paddle experts demonstrating this drill.
  • Baseline Rally: Engage in back-and-forth rallies from the baseline to improve consistency and endurance.

  • Finishing and Returns: Alternate between spiking and returning shots with a partner to enhance reaction time and shot variety. Paddle Expert Ben shows us how to crush your overhead finishes! 

  • Court Positioning: Start rallies from ¾ court position to simulate real-game scenarios and improve decision-making skills.

Want to take your game to the next level? Nothing pushes your pickleball game more than a challenge. The next time you head to the court for a casual game try playing with the Franklin Training Pickleball Paddle!

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Pickleball Training FAQs

As you embark on your pickleball journey, you may have some burning questions. Here are the answers to some frequently asked queries:

  • What is the best way to learn pickleball? The best way to learn pickleball is through a combination of formal instruction, practice, and gameplay. Consider taking lessons from experienced coaches, practicing regularly with partners of varying skill levels, and seeking feedback to improve your technique.
  • What is the best way to practice pickleball? Effective pickleball practice involves a mix of skill drills, gameplay, and targeted training exercises. Focus on refining specific aspects of your game, such as footwork, shot placement, and strategy, to continuously improve your skills.
  • What three skills are needed to play pickleball? Three essential skills for pickleball players are agility, accuracy, and strategy. Agility enables quick movements and rapid changes in direction, accuracy ensures precise shot placement, and strategy involves tactical decision-making and court positioning.

Finding the Right Pickleball Paddle

Finally, let's talk about the unsung hero of pickleball: the pickleball paddle. Choosing the right paddle is crucial for optimizing your performance on the court. Consider factors such as paddle weight, grip size, and surface material to find a paddle that suits your playing style and preferences.


Paddle Aspects and Improvements:

  • Weight: Lighter paddles offer maneuverability and control, while heavier paddles provide power and stability.

  • Grip Size: A comfortable grip size ensures a secure hold and minimizes fatigue during long matches.

  • Surface Material: Different paddle materials, such as graphite, composite, and wood, offer varying levels of power, control, and spin.


Pickleball is not just a game—it's a dynamic sport that challenges both the body and mind. By understanding the muscles involved, incorporating strength training into your regimen, practicing with purposeful drills, and choosing the right paddle, you can elevate your pickleball game to new heights. So, what are you waiting for? Grab your paddle, hit the court, and unlock your pickleball potential today!

Let our experts find the best paddle for you! Reach out to our paddle experts with live chat, email experts@justpaddles or give us a call or text at 1-866-382-3465 to find the best pickleball paddle for you today! 

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