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Sports training

Pickleball strength and balance workout

Most pickleball injuries in older players come from falls, and the fractures are often wrists. Pickleball itself has been tested as balance training in only one small trial, but in older adults generally, balance and functional exercise cut falls by about a quarter, and probably by about a third with strength work added. Guidelines suggest 3 sessions a week, made a little harder over at least 12 weeks. Hold a support whenever you need it. You need a sturdy chair, a step, a light resistance band and, if you have them, light dumbbells.

30 minBeginner13 movesA bench or box · A step · A wall · A band · An anchor point · A dumbbellHip flexors · Quads · Glutes · Calves · Hip abductors · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoArms swingingHarder: Standing band hip flexion

Legs

  1. Sit to stand from a chair2 to 3 × 8 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoArms crossed when you can; lower slowlyHarder: Bodyweight squat
  2. Step-up2 × 5 to 8 each leg
    Beginner · Glutes, Quads, Hamstrings · 3D demoA rail or wall to hand; slow and controlledEasier: Low step-upHarder: Dumbbell step-up
  3. Slow calf raise2 × 10 to 12
    Beginner · Calves · 3D demoHold a support. Move on to single-leg raises from a step when it's easyEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  4. Reverse lunge2 × 6 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoHold a support; short stepsEasier: Split squatHarder: Split squat with dumbbells

Balance

  1. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoKeep your hips levelHarder: Lateral band walk
  2. Tandem stance and heel-to-toe walkAt least 5 steps, 3 times
    Beginner · Calves, Hip abductors · 3D demoMove away from the wall as you improveEasier: Semi-tandem stanceHarder: Single-leg stand
  3. Single-leg stand3 × 5 to 10 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the wall, then hands freeEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Upper body and grip

  1. Wall push-up2 × 10
    Beginner · Chest, Triceps, Shoulders · 3D demoHands at shoulder heightHarder: Push-up
  2. Band row2 × 12
    Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades togetherHarder: Supported single-arm dumbbell row
  3. Standing band external rotation2 × 10 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your sideHarder: Side-lying external rotation
  4. Reverse wrist curl2 × 12
    Beginner · Forearms · 3D demoA light weight; lower slowlyEasier: Wrist-extensor eccentricsHarder: Plate pinch

Getting up

  1. Get up and down from the floor2 to 3
    Beginner · Quads, Glutes, Abs · 3D demoSlowly, with a sturdy chair to lean onEasier: Sit to stand from a chairHarder: Bodyweight get-up

Tips

  • Aim for 3 sessions a week for at least 12 weeks, and keep going, as the World Falls Guidelines advise; 2 a week meets the NHS minimum for over-65s.
  • Make it harder over time: less hand support, eyes closed for the balance holds with a wall close by, and light dumbbells for sit-to-stands and step-ups (our suggestion).
  • Add the NHS's simple grapevine: walk sideways by crossing one foot over the other, 5 cross-steps each side, fingertips on a wall if you need them.
  • After a broken wrist, follow our broken wrist guide's stages, and ask about a bone health check if you're 50 or over.
  • With osteoporosis, our osteoporosis guide covers impact and lifting. Stop for chest pain, dizziness or severe breathlessness.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Strength workout for cyclists (gym)

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Questions people ask

How long does the pickleball strength and balance workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A step, A wall, A band, An anchor point, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.