Top Gym Exercises to Improve Your Pickleball Game

Pickleball is fast, competitive, and can be way more intense than people expect. If you’ve caught the bug and want to be able to play your absolute best, it’s important to spend some time training off the court if you want to stay strong through every match and prevent injuries. 

Our certified pickleball instructors and experienced personal trainers are here to support your progress at 3DFIT Ultimate Fitness Arena in Riverview, Michigan. You’ll have access to everything you need to improve your fitness and court skills.

Cardio & Agility for Better Court Movement

Cardio and agility exercises work together to build the kind of fitness that keeps you feeling great from the first serve to the last rally.

Endurance and Stamina

• Treadmill sprints or incline intervals
• Rowing machine intervals for full-body cardio
• Assault bike sprints with active recovery
• Jump squats to develop lower-body power
• Skater hops for explosive lateral movement

Footwork and Agility

• Ladder drills to improve quick direction changes
• Cone shuffles for reactive side-to-side movement
• Lateral bounds for balance and coordination
• Resistance band side steps to strengthen hips and knees

These workouts and drills will help you stay light on your feet so you can move across the court quickly and get to those tricky shots.

Strength Training for Power

To get stronger for pickleball, focus on weight training exercises that build stability and support your core.

Here are some ideas to work into your routine:

Upper Body Exercises

• Shoulder presses (dumbbell or resistance band)
• Bent-over rows
• Push-ups or incline push-ups
• Lat pulldowns or assisted pull-ups

Core Exercises

• Planks (front and side)
• Russian twists (weighted or bodyweight)
• Dead bugs
• Standing cable rotations or resistance band chops

Lower Body Exercises

• Squats (bodyweight or goblet)
• Walking lunges
• Glute bridges
• Calf raises

Train Smarter With 3DFIT in Riverview

At 3DFIT, you can pair your gym training with court time and certified pickleball lessons to improve every part of your game. Our experienced trainers and instructors know what it takes to help you feel stronger and play your best.

Our pickleball courts are open to both members and non-members. Contact us at 1 734-692-3482 to sign up, schedule a session, or learn more about our gym in Riverview, Michigan.