Game-Ready Strength: Muscle-Building Exercises for Pickleball and Tennis Players

Playing pickleball safely, this player focuses on proper form to prevent injuries on the court.

Pickleball has emerged as a highly popular sport and a great recreational activity suitable for individuals of all ages and skill levels. It is a great way to get cardiovascular exercise and lose weight. Despite its seemingly straightforward nature, injuries can still occur. As the sport's popularity has surged, pickleball-related injuries have risen by 3,650% from 2012 to 2022. Individuals over the age of 50 represent 90% of these injuries, with Achilles tendon ruptures being the most frequently diagnosed condition.

Whether you’re smashing serves or sprinting to the kitchen line, your muscles need to be ready. Here’s how to strengthen them — safely and effectively.

Why Strength Training and muscle building Matters for Racquet Sports like pickleball

Pickleball and tennis demand quick lateral movements, explosive starts, powerful swings, and strong joints. Without strength in key muscle groups, you increase your risk of:

• Rotator cuff injuries

• Knee, ankle pain or strains

• Tennis elbow or wrist overuse

• Lower back soreness

This blog provides a targeted strength routine to support:

• Balance

• Power

• Stability

• Endurance

Let’s break it down into 4 muscle groups you need to train.

Lower Body: Power for Movement and Stability

1. Squats

Strengthens: Quads, hamstrings, glutes

Do: 3 sets of 10–15 reps

How to do it:

1. Stand with feet shoulder-width apart.

2. Lower your hips back and down as if sitting in a chair.

3. Keep your knees behind your toes and chest upright.

4. Press through heels to return to standing.

2. Side Lunges

Strengthens: Inner thighs, glutes, improves lateral movement

Do: 3 sets of 8 reps each side

How to do it:

1. Step out to one side, bending your knee and sitting into your hip.

2. Keep the other leg straight and both feet flat.

3. Push off the bent leg to return to center. Repeat on the other side.

Core: Your Rotational Powerhouse

3. Russian Twists

Strengthens: Obliques for rotational power

Do: 3 sets of 20 twists (10 each side)

How to do it:

1. Sit on the ground, knees bent, feet lifted (optional), torso leaned back slightly.

2. Twist your torso side to side, touching the floor beside your hips.

3. Go slow and controlled.

4. Bird Dog

Builds: Core stability and lower back strength

Do: 3 sets of 8 reps each side

How to do it:

1. Start in a tabletop position (hands and knees).

2. Extend your right arm forward and left leg back.

3. Hold for 2 seconds, return to start, and switch sides.

   
   

Upper Body: Strength for Swings & Volleys

5. Resistance Band Rows

Strengthens: Back, shoulders, arms

Do: 3 sets of 12–15 reps

How to do it:

1. Anchor a resistance band at chest height.

2. Hold handles with both hands, arms extended.

3. Pull toward your chest, squeezing shoulder blades.

4. Slowly return to start.

6. Wall Angels

Strengthens: Shoulder stabilizers, improves posture

Do: 3 sets of 10 reps

How to do it:

1. Stand with your back flat against a wall, arms in a “W” position.

2. Slowly raise your arms into a “Y” without lifting shoulders.

3. Lower back down.

Don’t Forget: Injury Prevention Tips

• Warm-up for 5–10 minutes with light cardio or dynamic stretching.

• Start light and build up intensity over weeks.

• Stretch after playing to reduce soreness.

• Rest 1–2 days per week.

Bottom Line

You don’t need a gym membership or fancy equipment to build a stronger game. Just 30 minutes a few times a week can dramatically improve your power, prevent injuries, and keep you playing pickleball or tennis for years to come.

Also read https://www.preventiononly.com/post/unlocking-your-running-potential-expert-tips-and-insights-backed-by-research