Pickleball is skyrocketing in popularity across the nation, and if you want to keep up, it’s time to start working on your game. Whether you’re a newcomer or you’ve been playing pickleball for years, it’s important to incorporate exercises into your workouts that help with your performance on the court. The next time you visit one of your favorite Elk Grove gyms, here are five exercises every pickleball player should be doing.
Dumbbell Lawnmower Row
This exercise works a few different muscles, but the main ones are your back, shoulders, and biceps. As you get stronger in these areas, you’ll be able to hit stronger forehands and backhands, which can help you score off those easy hits.
To do these lawnmower rows, get into a lunge position and place a dumbbell next to your forward foot. With your rear hand (the one on the same side as your leg extended backward), grab the dumbbell and pull it up to your chest like you’re starting a lawnmower. After your reps on one side, switch to the other, and soon you’ll be hitting rockets at your opponent.
Glute Bridges
If you want to add explosiveness and quicker movements to your game, glute bridges are the way to go. Not only can you generate more power, but they can also help increase your knee strength and stability.
Start with your back and feet on the ground with your knees bent, pointing up. Then, push your feet into the ground, engage your abs, and push your hips straight into the air. Hold your stomach up for a few seconds, and then slowly lower yourself back down for one rep, then repeat.
Chest Flys
Another way to build more power behind your swing, specifically forehand hits, is to build strength in your chest. The chest fly is a great way to do this. It includes your chest and shoulder in one workout for maximum speed on every one of your hits.
Grab a pair of dumbbells and find a bench. Lay down on your back and hold each dumbbell straight up with your palms facing inward. Slowly lower the dumbbells outward till they’re level with your chest. Raise them up again. As you get stronger, you can up the weight or the number of reps you do.
Lateral Shuffle
This is the staple movement of pickleball. It only makes sense that you practice and improve your shuffle. Side-to-side motion is how you move around in pickleball. It’s how you get to the ball and cover ground.
Find an open area or functional training spot at your favorite gym Roseville has, and get into a starting position with your legs shoulder-width apart and knees slightly bent. Set two cones or other markers about the width of a pickleball court apart and shuffle from one and back to the other.
Planks
Core strength is integral to pickleball. It helps you keep your balance and is vital to your defensive movements. It’s essential to keep your abs engaged and train them during your workouts.
The best part of planks is that they can fit into any workout. Whether you’re at the gym working on your upper body or just finished up a few pickleball matches, you can fit a few planks in.
Start in a pushup position, but then move down so your elbows and forearms are resting on the ground. Use your core to keep your back straight. Imagine a level going from your shoulder blades to your heels. Keep it all straight, and in 60 seconds, you’ll feel the burn.
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