At Performance Optimal Health, we want to serve as a resource and share with you simple, tangible steps you can implement to empower you to live better and play more pickleball.
Top exercises for pickleball athletes
- Dynamic warm-ups
- Butterfly skips
- Walking quad
- Hamstring/calf reach
- Walking lunges
- High knees
- SL kicks (Frankensteins)
- Resistance training
- Pushups (chest, triceps)
- Rowing (back strengthening)
- Internal/external rotation w/bands or weights (shoulder stabilization)
- Lunges and squats (glute and hamstring activation)
- Planks/bridges - w/ or w/out bands (core stability)
- Wrist curls/extension (strength and stability in wrist)
Recommended recovery strategies
- Stretching post matches
- Sets: 3-5 reps; duration: 30-60 sec
- Muscle groups: hamstrings, calves (Gastrocnemius/Soleus), quadriceps, wrist flexors/extensors, latissimus dorsi
- Modalities
- Normatec compression therapy reduces inflammation, improves circulation, flushing of lactic acid, promotes lymphatic drainage
- Sauna reduces of muscle soreness, improves heart health, stress modulation, improves sleep
- Cryotherapy reduces pain (reduces delayed onset muscle soreness), promotes recovery, improves metabolic panel, endorphin rush
Staying hydrated
- Risks of dehydration
- Can have a negative impact on performance, leading to cramping, fatigue, and a decrease in overall performance
- How to stay hydrated
- Drink plenty of water pre, during and post-match
- Pre: 17-20 oz (2-3 hours before)
- Warm-up: 8 oz
- During 7-10 oz (every 10-20 minutes)
- After: 8 oz within 30 min of playing, 20 oz over the next 2 hours
- Incorporate electrolyte-rich drinks, which replenish the body's mineral levels, ensuring optimal muscle function and hydration
Healthy Carbohydrates
- Carbs like quinoa, sweet potatoes, or whole grain pasta, replenish glycogen stores and enhance muscle recovery further.
Protein
- Protein plays a pivotal role in repairing damaged muscle tissues and promoting muscle growth.
- Including a protein source in your post-game meal or snack can help kickstart the recovery process.
Fats
- Fats such as avocados, nuts, and olive oil, provide essential fatty acids that support joint health and reduce inflammation.
- Healthy fats improve performance and decrease injury risk.
Vegetables
- These food groups replenish micronutrients and antioxidants that support overall health.