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Notice: The NSCA website is scheduled to undergo system maintenance from 12:00 AM - 2:30 AM EST. During this time, there may be short service interruptions across the site and some parts of the site may not be accessible. We apologize for any inconvenience while we work to improve the website experience and security.

Training for Pickleball

by Allen Hedrick, MA, CSCS,*D, FNSCA
NSCA Coach February 2024
Vol 10, Issue 4

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The purpose of this article is to provide an example of a resistance training program for improving performance and reducing the possibility of injury for pickleball players.

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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »

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  1. Anderer, J. Pickleball can help older adults stay physically fit the fun way. Study finds. April 27, 2023. Retrieved May 2023 from https://pickleball-older-adults-fit.
  2. Fox, P. Mainstream welcomes pickleball. SportsEdTV. August 2022. Retrieved May 2023 from https://sportsedtv.com/blog. mainstream-welcomes/pickleball/.
  3. Haff, G. Training principles of power. Strength and Conditioning Journal 34(6): 2-12, 2012.
  4. Hedrick, A. Training for high level performance in women’s collegiate volleyball: Part II: Training program. Strength and Conditioning Journal 30(1): 12-21, 2008.
  5. Hedrick, A. Strength training for pickleball and padel. SportsEdTV. December, 2022. Retrieved May 2023 from https:// sportsedtv.com/blog.strength-training-for-pickleball-and-padel.
  6. Inverarity, L. The anatomy of the rotator cuff. Verywell health. July 21, 2023. Retrieved September 19, 2023 from https://www. verywellhealth.com/the-rotator-cuff-2696385.
  7. Mansfield, K, Dopke, K, Koroneos, Z, Bonaddio, Z, Adeyemo, A, and Aynardim M. Achilles tendon ruptures and repair in athletes-a review of sports-related Achilles injuries and return to play. Current Reviews of Musculoskeletal Medicine 15(5): 353-361, 2022.
  8. McClure, R. Pickleball training for older adults. Personal Training Quarterly 4(2): 30-35, 2016.
  9. Nessler, T. How to train for pickleball: Performance improvement and injury prevention. SportsEdTV. October 6, 2022. Retrieved May 2023 from https://sportsedtv.com/blog/how-totrain- for-pickleball-performance-improvement-injury-prevention.
  10. Nessler, T. How to play more pickleball and avoid injury. SportsEdTV. December 6, 2022. Retrieved May 2023 from https://sportsedtv.com/blog/how-to-play-more-pickleballand- avoid-injury.
  11. Roetert, P, Kovacs, M, Knudson, D, and Groppel, J. Biomechanics of the tennis groundstrokes: Implications for strength training. Strength and Conditioning Journal 31(4): 41-49, 2009.
  12. Smith, LE, Buchanan CA, and Dalleck, L. The acute and chronic physiological responses to pickleball in middle-aged and older adults. International Journal of Research Exercise Physiology 13(2): 21-32, 2018.
  13. Sturgess, S, and Newton, RU. Design and implementation of a specific strength program for badminton. Strength and Conditioning Journal 30(3): 33-41, 2008.
  14. Terrell, SL, and Ficquette, P. Exploring training strategies to optimize court performance in older pickleball athletes. Strength and Conditioning Journal 45(1):1-12. 2023.
  15. Shannon, M. America’s fastest growing sport is a cross between tennis, ping pong, and badminton. NPR. February 19, 2022. Retrieved May 2023 from https://www/wgbh/org/news/ lifestyle/2022/02/19/americas-fastest-growing-sport-is-a-crossbetween- tennis-ping-pong-and-badminton.
About the author

Allen R. Hedrick, MA, CSCS, RSCC*E, FNSCA

Contact Allen Hedrick

Allen Hedrick retired in 2020 from the role of Head Strength and Conditioning Coach at Colorado State University-Pueblo, in Pueblo, CO. Previously, He ...

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