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How to Be Conditioned for Pickleball

Hey there! Zak here. Pickleball can be a demanding sport at times as one needs incredible reflexes, explosive movements, and stamina to accompany its fast pace. So today, read along for my extensive guide on how to better condition yourself physically so you can perform much better on the court!


1. Cardiovascular exercise: Pickleball is fast-paced and high-energy which requires a lot of running and quick movements. To get in shape for pickleball, focus on cardiovascular exercises such as running, cycling, or rowing. Aim for 30 minutes of moderate-to-vigorous intensity cardio exercise at least 3-5 times a week to help.


2. Strength training: Building strength in your lower body, core, and upper body can help improve your performance on the court. Focus on exercises that target these areas, such as squats, lunges, deadlifts, planks, push-ups, and rows. Aim for 2-3 strength training sessions per week, focusing on 2-3 sets of 8-12 reps per exercise.


3. Agility drills: Agility drills can help you improve your footwork, reaction time, and overall quickness on the court. Examples of agility drills include ladder drills, cone drills, and jumping exercises.


4. Stretching: Stretching is important for preventing injuries and improving your overall mobility. Before and after playing pickleball, be sure to stretch your major muscle groups, especially your lower body, core, and upper body.


5. Plyometric exercises: Plyometric exercises can help improve your explosiveness, power, and quickness on the court. Examples of plyometric exercises include jump squats, box jumps, and plyometric push-ups.


Remember to start slowly and gradually increase the intensity and duration of your exercises over time. And always check with your doctor before starting a new exercise program. Happy Pickleballing!

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