Calling all ladies of the court! Pickleball is a fantastic way to stay active, have fun, and unleash your competitive spirit. But between those thrilling rallies and strategic dinks, how do you make sure you’re getting the most out of your workout? This guide offers a women’s pickleball workout that targets key areas of fitness, strength, and condition to keep you energized on the court.
Building a Balanced Womens Pickleball Workout Routine
The secret to a killer pickleball workout lies in a well-balanced approach. Here’s why each element is important:
- Cardio: Those quick bursts of energy during rallies require strong cardiovascular endurance. Think jumping jacks, light jogs, or jump rope to keep your stamina up and chase down every ball.
- Strength Training: Don’t underestimate the power of strength! Building muscle strength in your legs, core, and upper body will improve your power, stability, and control. Exercises like squats, lunges, push-ups, and rows are your new best friends.
- Flexibility: Maintaining good flexibility allows for a wider range of motion and helps prevent injuries. Stretching exercises that target your legs, hamstrings, shoulders, and back are crucial for a well-rounded pickleball workout.
Read More: Is Pickleball Good For Weight Loss
Womens Pickleball Workout Sample
This is a sample workout routine you can adjust based on your fitness level and available time. Aim for 2-3 pickleball-specific workouts per week with rest days in between:
Warm-Up (5-10 minutes):
- Light Cardio: Get your blood pumping with 5 minutes of light jog in place, jumping jacks, or jumping rope.
- Dynamic Stretches: Perform dynamic stretches like arm circles, leg swings, lunges with twists, and high knees to prepare your muscles for movement.
Cardio (15-20 minutes):
- Interval Training: Alternate between short bursts of high-intensity activity (like sprints or jumping jacks) with periods of recovery (walking or jogging in place).
- Pickleball Drills: Integrate cardio into your pickleball practice with drills that involve running side-to-side, shuffling your feet, and lunges. Dr. Sergio Madrid of FYZICAL Therapy & Balance Centers suggests simulating your pickleball movements. Grab a paddle and get into receiving position, then lunge forward, hold the pose, return to you starting position before executing a lateral lunge.
Strength Training (20-25 minutes):
- Lower Body: Squats, lunges, calf raises (these can be done with bodyweight or weights). Dr. Haley from Rehab 2 Perform provides a concise routine to strengthen your lower body for pickleball but it’s not the most exciting video you’ll find on the internet.
- Upper Body: Push-ups (modified versions are okay!), rows (using dumbbells or resistance bands), overhead presses. Alternatively, Dr. Haley suggests using a band to do the fencer cross pullover, which strengthens your range of motion, shoulder blades and hip rotation.
- Core: Plank variations, crunches, and side planks are vital for flexibility and rotation. Without them, you lose power.Â
Cool-Down (5-10 minutes):
- Static Stretches: Hold static stretches for each major muscle group for 15-30 seconds to improve flexibility and prevent soreness. Denise Austin provides simple tips to warm up your thighs, hamstring, calves and shoulders before the umpirre calls 0-0-2.
Pickleball-Specific Tips for Women
- Footwork is Queen: Focus on agility drills to improve your footwork and reaction time. This will keep you light on your feet and ready for anything.
- Core Strength is Key: A strong core is essential for stability during quick changes of direction, especially when diving for those low shots.
- Upper Body Power Matters: Don’t neglect your upper body! Develop power for those overhead smashes and volleys to dominate the net.
- Listen to Your Body: Take breaks when needed, and don’t push yourself too hard, especially when starting out.
Embrace the Pickleball Community!
Pickleball is a social sport – grab your girlfriends and head to the court for a fun and energizing workout. Many communities offer pickleball clinics or groups specifically for women, which can be a great way to learn, practice, and connect with other female players.
Our sport is about having fun and staying active. By incorporating these workout tips into your routine, you can enhance your game, feel your best on the court, and eventually dominate the competition!
