Structure: 2–3 rounds | 40 sec work / 20 sec rest per exercise | 1–2 min rest between rounds
Equipment: Resistance bands, light dumbbells (optional), court lines or cones
1. Dynamic Warm-Up (5–7 minutes)
- High Knees – 30 sec
- Side Shuffles – 30 sec each way
- Lunge with Torso Twist – 10 reps each leg
- Arm Circles & Shoulder Rolls – 30 sec forward/back
- Mini Jumps in Place – 30 sec
Goal: Elevate heart rate, loosen joints, activate muscles for multi-directional movement.
2. The Workout
A. Agility & Footwork
- Lateral Cone Shuffle
- Set 3–4 cones 3 feet apart. Shuffle quickly side to side, staying low.
- Focus: Fast change of direction without crossing feet.
- Split-Step to Sprint
- Start in ready position, perform a small hop (split-step), then sprint 5–10 feet forward. Backpedal to start.
- Focus: Explosive first step like in a volley exchange.
B. Strength & Power
- Medicine Ball Rotational Throws(or band rotations)
- From an athletic stance, rotate hips and throw ball sideways into wall.
- Focus: Core rotation power for drives and serves.
- Jump Squats
- Squat low, then explode upward. Land softly, knees slightly bent.
- Focus: Lower-body power for quick bursts to the ball.
- Push-Up to Shoulder Tap
- Perform push-up, then tap opposite shoulder at top.
- Focus: Upper-body strength + paddle stability.
C. Endurance & Stability
- Plank with Shoulder Reach
- From plank, slowly reach one hand forward, alternate sides.
- Focus: Core stability while reaching—mimics reaching for dinks.
- Skater Bounds
- Leap sideways, land on one leg, then bound back.
- Focus: Lateral power + balance for quick net coverage.
3. Cool-Down & Mobility (5 minutes)
- Hamstring Stretch – 30 sec each leg
- Quad Stretch – 30 sec each leg
- Shoulder & Triceps Stretch – 30 sec each side
- Figure-Four Glute Stretch – 30 sec each leg
- Gentle Neck Rolls – 20 sec each direction
💡 Pro Tip: Do this 2–3 times a week off-court to build a stronger, faster, and more resilient pickleball body. On court days, scale back to 1 round for maintenance.
