Pickleball's popularity is on the rise! This dynamic paddle sport provides an enjoyable social way to stay active. No matter if you are an experienced competitor or newcomer to this dynamic paddle sport, fitness plays a pivotal role in elevating your game. A solid foundation in core strength, lower body power agility, and flexibility contribute to smoother rallies more powerful swings, and ultimately more victories! Let's discuss What are the best pickleball exercises for fitness!
Building a Rock-Solid Core
Your core is everything that makes up you, from stabilizing your spine, transferring power through movements, maintaining balance, and aiding court coverage to quicker reactions with reduced risks of injury. Here are some core exercises to add to your workouts:
1. Plank Variations
For building core strength, planking is an indispensable workout. Begin in the push-up position with forearms on the ground; maintain an aligned straight bodyline from head to heels by engaging your core as best possible; hold this position from 30 seconds to 1 minute and repeat three sets for best results.
2. Dead Bugs
Lay on your back with legs bent and feet flat on the floor. Raise one arm directly up while keeping one leg straight, slowly lower both down towards the floor until your initial positions have been restored, and return to them - an exercise designed to strengthen core muscles and increase overall stability.
3. Bird Dogs
Start on all fours with hands under shoulders and knees hip-width apart, hands beneath shoulders. Extend one arm out in front and the opposite leg back while engaging your core to engage this exercise - holding for several seconds then returning to the starting position for the return of exercise that improves core strength, coordination stability, and hand-eye coordination.
Strengthen Your Lower Body
Strong legs are vital for explosive movements, swift changes of direction, and powerful swings when playing pickleball. Here are a few exercises designed to strengthen them:
1. Squats
Squats are one of the essential exercises for developing leg strength and power. Begin by standing with feet shoulder-width apart with toes slightly outward; keeping your back straight and core engaged as you slowly lower yourself like sitting down into a chair until thighs parallel to the ground then push back up starting position again.
2. Lunges
Lunges target quads, hamstrings, and glutes by taking steps forward with one leg before lowering yourself until both knees are bent at 90-degree angles - keeping your front knee aligned with your ankle while your rear knee stays close to the floor - then pushing yourself back up again from starting position before repeating with another leg.
3. Calf Raises
Strong calves provide explosiveness for jumping and pushing off of a court surface. Begin with feet shoulder-width apart, raise heels off the ground balancing on balls of feet for several seconds at a time before slowly lowering back down again.
Final Thoughts
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