The Best Drills for Building Strength & Speed on the Court
Pickleball brings players of all ages, backgrounds, and skill levels together on the same court, making it truly a unique sport. But if you want to keep up with the fast-paced action, it’s essential to build both strength and speed. A strong foundation helps prevent injuries and enhances performance, while speed ensures you get to the ball faster and react quickly to your opponent’s shots. Here are some key drills to help you become a stronger, faster player on the court.
Strength: Build a Solid Foundation
Strength starts from the ground up. Your legs power every movement in pickleball, whether you’re lunging for a dink or sprinting to the baseline. Strengthening these muscles improves your power, stability, and endurance on the court.
Ladder Footwork – Quick feet make for quick reactions. Use an agility ladder to improve foot speed and coordination, focusing on light, controlled movements.
Calf Raises – Strong calves help with explosive pushes and sudden changes in direction. Perform both standing and seated calf raises for maximum benefit.
Reverse Leg Curls – Your hamstrings are crucial for speed and power. Use a stability ball or machine to strengthen them and improve your sprinting ability.
Leg Raises & Lunges – These exercises target your quads, helping you generate power for strong, stable shots.
Balance Trainer Ball Squats – Stand on the flat side of a balance trainer and squat to build lower body control. Add an explosive jump for extra power.
Squats & Resistance Band Work – Squats engage your entire lower body, while resistance bands strengthen the often-overlooked abductors and adductors – essential for lateral movement in pickleball.
Speed: React Faster, Move Quicker
Speed separates good players from great ones. These drills will help you sharpen your reflexes and improve your court coverage.
Sprints – Quick bursts of speed can be a game-changer. Try short, high-intensity sprints (20-30 seconds), resting in between to mimic real-game movements.
Box Jumps – Explosiveness starts with strong legs. Jump onto a box, focusing on soft landings to protect your joints.
Side-to-Side Touches – Lateral quickness is key. Set markers a few feet apart and shuffle quickly between them, touching the ground at each stop – just like reacting to a well-placed dink.
Putting It All Together
Try adding 2-3 of these drills into your regular gym routine, starting with lower resistance or intensity and gradually increasing as you progress. Consistency is key – stay dedicated, challenge yourself, and you’ll notice a difference in your speed, power, and endurance on the court.