Summer Cross-Training Tips for Pickleball Players: Exercises, Stretches & Recovery

Let’s face it, pickleball is addictive. It makes you feel young, and untouchable. Injury? Nah, that won’t happen to you. Right? WRONG. Between the quick sprints, sudden pivots, and practically doing the splits to reach that dink you want to cut off from becoming a winner, it’s easy to go from “King of the Court” to “Patient of the Month” if you're not conditioning off the court.

Let’s talk about how to cross-train like a champ, stretch like you’ve done a decade of yoga and recover like a pro because winning is fun and limping through the grocery store in the ICY HOT aisle is no bueno.

Cross-Training Exercises to Boost Your Game

A man doing a plank exercise to strengthen his core.

1. Lateral Lunges
   Pickleball = side-to-side chaos. Strengthen the booty, quads, and adductors with lateral lunges so you can chase every shot without sounding like creaky old wood floors. Now you can get low without those achy groans.

2. Agility Drills
   Use a speed ladder (you can get these at most sporting goods stores) or some chalk lines on the driveway. Shuffle, hop, and zigzag like a caffeinated chipmunk. Your feet will thank you for your new exceptional footwork.

3. Core Work
   Planks, crunches, "Superman" back stretches, and medicine ball slams will help you stabilize during fast volleys and awkward smashes. Plus, a strong core keeps your lower back from suffering. It will increase your stamina too.

4. Resistance Band Shoulder Work (Rotator Cuff)
   Pickleball is pretty shoulder intensive. I have felt it many times after playing. Those smashes don't always end with a winner.  They may come back a few more times for 3-4 smashes in a row. That can wear down the shoulders. Do external rotations and scapular retractions with a resistance band to keep your swings crisp and pain-free.

A woman doing a hamstring stretch.

Stretches to Keep You Loose & Limber

1. Hip Flexor Stretch
   Hours of sitting or lunging can tighten your hips like a pickle jar lid. Open them up daily and walk onto the court like you’ve got springs in your step.

2. Hamstring Stretch (Dynamic & Static)
   Nothing says the pickleball season is over like a hamstring "hammy" tear. Keep those hammies loose with dynamic leg swings pre-game and static stretches post-match. Your body needs this. There is so much squatting for shots in pickleball. Get those hammies in tip top shape.

3. Thoracic Spine Rotation
   A flexible spine = powerful smashes and fewer chiro visits. Try the “thread the needle” pose (a thoracic spine stretch) to twist out the stiffness and rotate with purpose. You can also reach back with both arms up in the air and arc backwards to stretch the upper back and neck.

4. Calf Stretch
   Aching Achilles? Avoid it. Keep those calves limber to prevent strains and maintain that crucial first-step explosiveness. You likely have seen achilles injuries on the rise in pickleball. Let's avoid those altogether. Got it?!

Recovery Rituals That Actually Work

Foam rolling will help with mobility and fewer injuries.

1. Hydrate Like It’s a Full-Time Job
   You’re not a cactus. Replenish those electrolytes. Especially in the summer heat or your cramping calves will call the ER for you. Having just played in Florida, treat your body like a machine. A machine you just paid tens of thousands of dollars for. Take care of it. Preventative measures!

2. Active Recovery Days
   On your off days, go for a walk, hop on a bike, or take a yoga class. Your body gets to recover without marinating on the couch. It’s a win-win. Plus, be honest with yourself, pickleball is important, BUT it is not your life. Balance it out with nice relaxing activities. Biking, hiking, a nice walk, taking deep breaths and appreciating nature is pretty darn awesome.  

3. Foam Rolling
   It hurts. It helps. It’s basically therapy with a tube of plastic. Roll your IT hips, calves, quads, and back for better mobility and fewer injuries. Ok, I will be honest, I do not like these (they hurt and they're awkward), but they are beneficial! 

4. Sleep Like a Champion
   Yes, sleep counts as training. Seven to nine hours is ideal. Dream of standing on that podium, going for the overhead smash to win it all....or winning that Powerball ticket for $2 billion from that gas station you routinely go to? Optional, but encouraged.

Summer-Specific Tips

• Play Early or Late to avoid scorching yourself 

• Apply Sunscreen like you're painting the garage. Thorough and frequent.

• Wear Moisture-Wicking Gear unless you like playing in a shirt stuck to your body from excessive sweat!

Train Like You Mean It, Play Like You Love It

Cross-training for pickleball isn’t just for the pros or the sore. It’s for anyone who wants to play harder, last longer, and maybe, just maybe, not spend the summer with an ice pack permanently wrapped around their knee. Keep your workouts spicy, your stretches consistent, and your joints, muscles, and body will be ready and thankful.

And remember: the only thing better than a pickleball victory....is being able to walk away (not limp away) from it.