In pickleball, your core isn’t just about abs—it’s your engine. A strong, stable core gives you balance at the kitchen line, power on drives, and quicker recovery between shots. Whether you’re diving for a low dink or blasting a passing shot, your core is doing the heavy lifting behind the scenes.
Here’s how to train it like an athlete.
1. Plank with Shoulder Taps
Why: Builds anti-rotation strength so your body stays steady during quick changes of direction.
How to:
- Start in a high plank, hands under shoulders, body in a straight line.
- Lift one hand to tap the opposite shoulder, keeping hips still.
- Alternate sides for 30–40 seconds.
Pro Tip: Slow is better—don’t let your hips sway like a hammock.
2. Russian Twists
Why: Improves rotational power for drives and forehands.
How to:
- Sit with knees bent, feet slightly off the floor.
- Hold a ball or weight.
- Rotate your torso side to side for 20–24 twists.
Pro Tip: Keep your spine tall; don’t hunch forward.
3. Dead Bug
Why: Strengthens deep stabilizing muscles for better balance at the net.
How to:
- Lie on your back, arms extended toward the ceiling, knees bent at 90°.
- Lower your right arm and left leg toward the floor.
- Return to start and switch sides for 10–12 reps per side.
Pro Tip: Keep your lower back pressed into the floor the whole time.
4. Medicine Ball Rotational Throws
Why: Trains explosive twisting power for aggressive drives.
How to:
- Stand sideways a few feet from a wall.
- Hold a medicine ball at your waist.
- Rotate your torso and throw the ball into the wall as hard as you can.
- Catch, reset, and repeat 8–10 throws per side.
Pro Tip: Engage your hips—power comes from the ground up.
5. Side Plank with Hip Dips
Why: Strengthens obliques for lateral stability when moving along the NVZ.
How to:
- Start in a side plank on your forearm.
- Lower your hips toward the floor, then lift back up.
- Do 10–12 reps per side.
Pro Tip: Keep your shoulder stacked over your elbow to avoid strain.
How to Fit These Into Your Week
- Beginner: 2–3 sets of each, 2× per week.
- Intermediate/Advanced: 3–4 sets, 3× per week.
- Always focus on form over speed—sloppy reps won’t help you on court.
Final Word:
Your core is the link between your legs and arms—if it’s weak, your game leaks power and stability. Train it smart, and you’ll not only hit harder but move smoother, react faster, and last longer in tough matches.
