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Pickleball Performance Prep & Recovery

Get your body primed and powerful for the pickleball court! This workout sharpens your footwork, builds rotational strength, and keeps your shoulders healthy so you can play longer and move faster.

Created by

dajuiceisloose

Workout Breakdown

Warm-Up

Jumping Jack

1 set × 30s

Hip Circle

1 set × 10 reps

Leg Swing

1 set × 10 reps

Shoulder Circle

1 set × 10 reps

Thoracic Rotation

1 set × 8 reps

Lateral Shuffle

1 set × 30s

Ankle Circle

1 set × 10 reps

Lower Body & Footwork

Lunge (Lateral) - Barbell

3 sets × 10 reps, 10 reps, 10 reps

Squat (Goblet) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Deadlift (Romanian) - Smith Machine

3 sets × 10 reps, 10 reps, 10 reps

Single Leg Calf Raise

3 sets × 15 reps, 15 reps, 15 reps

Core & Rotational Power

3 circuits

Dumbbell Woodchop

1 set × 10 reps

Dead Bug

1 set × 8 reps

3 circuits

Pallof Press - Resistance Band

1 set × 12 reps

Plank

1 set × 30s

Shoulder & Upper Body Stability

Dumbbell Lateral Raise

3 sets × 12 reps, 12 reps, 12 reps

3 circuits

Dumbbell External Rotation

1 set × 12 reps

Band Pull Apart

1 set × 15 reps

Push-Up

3 sets × 12 reps, 12 reps, 12 reps

Inverted Row - Suspension Strap

3 sets × 10 reps, 10 reps, 10 reps

Cool Down & Mobility

Standing Quad Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Figure Four Stretch

1 set × 30s

Cross Body Shoulder Stretch

1 set × 30s

Child's Pose

1 set × 40s

Seated Hamstring Stretch

1 set × 30s