You started playing pickleball for fun, but now it’s serious. You’re playing in leagues, your dinks are more strategic, and your third-shot drops are a thing of beauty. Your game is leveling up, but your body might be paying the price. That nagging ache in your elbow, the twinge in your back, these are warning signs. To play better and longer, you need to start thinking beyond the court. You need a real pickleball training plan.
This article isn’t about drills. It’s about treating yourself like the athlete you are. We’ll explore the hidden cost of pickleball’s explosive growth and show you how off-court training is the key to unlocking your potential and protecting your body.
The Growing Pains of America’s Fastest-Growing Sport: A Rise in Injuries
Pickleball’s popularity has skyrocketed, but so have the injuries. A recent study found that pickleball-related injuries presenting to U.S. emergency departments increased by 91% between 2013 and 2022, with hospitalizations rising by a staggering 257%.
Another comprehensive study revealed that nearly 7 in 10 players (68.5%) reported an injury or physical issue in the past year.
The most common culprits? Fractures and sprains, each accounting for 27% of injuries.
This isn’t to scare you away from the court, but to highlight a critical point: playing the game is not enough to prepare your body for the game.
Why On-Court Practice Isn’t Enough for a Competitive Player
Playing pickleball improves your skills, but it also puts repetitive stress on your joints and muscles. Without dedicated strength and conditioning, you’re creating imbalances and increasing your risk of injury. A comprehensive pickleball training program builds a resilient body that can handle the demands of competitive play, from explosive lateral movements to powerful overhead slams.
The 3 Most Common Injuries in Pickleball (And How Off-Court Pickleball Training Can Help)
Understanding the common injuries is the first step toward preventing them. Here are three of the most frequent issues faced by pickleball players:
| Injury Type | Cause | Prevention Strategy |
|---|---|---|
| Pickleball Elbow (Tendonitis) | Repetitive overhead shots and poor paddle grip | Forearm and shoulder strengthening, proper warm-up |
| Ankle Sprains/Strains | Quick lateral movements and sudden direction changes | Balance training, ankle stability exercises, proper footwear |
| Lower Back Pain | Rotation and extension during serves and slams | Core strengthening, hip mobility work, proper mechanics |
1. Pickleball Elbow (Tendonitis)
Similar to tennis elbow, this overuse injury causes pain on the outside of the elbow. Strengthening the muscles of the forearm and shoulder can help stabilize the joint and reduce the strain on the tendons.
2. Ankle Sprains and Strains
The quick, multi-directional movements in pickleball put your ankles at risk. A dedicated pickleball training plan should include exercises that improve balance and strengthen the muscles surrounding the ankle joint.
3. Lower Back Pain
Rotation and extension are fundamental to pickleball, but they can take a toll on your lower back. A strong core is your best defense. Exercises that target the deep abdominal and back muscles will provide the stability needed to protect your spine.
Building a Bulletproof Body: The Key Components of an Athlete’s Pickleball Training Plan
Your off-court training should focus on building a well-rounded, athletic foundation. Here are the key components to include:
- Strength Training: Focus on compound movements like squats, lunges, and rows to build overall strength. Split squats, goblet squats, and deadlifts are particularly effective for pickleball players.
- Core Stability: A strong core is the foundation of all athletic movement. Incorporate planks, bridges, and rotational exercises like Russian twists.
- Mobility and Flexibility: Improve your range of motion with dynamic stretches and mobility drills, especially for hips and shoulders.
- Power and Agility: Plyometric exercises like box jumps, lateral jumps, and medicine ball throws can improve your explosive power on the court.
- Balance Training: Single-leg exercises and balance drills reduce ankle injury risk and improve court stability.
How a Fitness App Helps You Build a Stronger Body for Pickleball
An app like PersonalGO can be a powerful tool for organizing your off-court strength training routine. Here’s the reality: you don’t need pickleball-specific exercises in an app. What you need is access to the fundamental strength training movements that build a resilient, athletic body, and a way to track your progress consistently.
Access to a Complete Exercise Library
PersonalGO offers a comprehensive library of strength training exercises covering everything from compound movements like squats, deadlifts, and lunges to core stability work, plyometrics, and mobility drills. These are the exercises that will actually prevent injuries and improve your performance on the court. You can build your own off-court training program tailored to your needs, log every workout, and track your progress over time.
The Option to Work with a Personal Trainer
If you want to take your training to the next level, consider working with a personal trainer who can analyze your specific needs and design a program tailored to your body and your pickleball goals. The PersonalGO app also allows you to connect with certified trainers who can create customized workout plans for you, though this is completely optional. Whether you train solo or with a coach, the key is consistency and proper tracking.
Building Your Foundation Systematically
Think of it this way: pickleball is your sport, but strength training is your foundation. PersonalGO helps you build that foundation systematically, so you can play harder and longer without breaking down.
Building a strong foundation goes beyond pickleball drills. If you want to track your strength training workouts, PersonalGO offers a simple way to log exercises and monitor your progress.
Disclaimer: This article provides general fitness information. Consult a healthcare professional before starting any new training program, especially if you have a history of injury.
References
[1] Cheng, R. et al. (2024 ). A Substantial Increase in Injuries and Hospitalizations Related to Pickleball in the US.
[2] The Dink. (2025 ). New Study: 30% of Pickleball Players Admit They Play Through Pain.
[3] AOAO. (2025 ). Rising Orthopedic Injuries in Pickleball: Insights from a 10-Year National Study.
[4] Piasta Walker. (2024 ). Pickleball Injury Statistics.
[5] Experience Life. (n.d. ). 8 Strength Exercises for Pickleball Players.
[6] Paddletek. (2023 ). What Exercises Build Strength for Pickleball Players?
[7] Rockstar Academy. (2024 ). 10 Pickleball Strength Training for Pickleball Players.
[8] Peloton. (2025 ). 10 Strength Exercises That’ll Power Up Your Pickleball Game.
