Pickleball is one of the fastest-growing sports in America—and for good reason. It’s fun, social, competitive, and relatively easy to pick up.
But as more adults over 30 take to the courts, injuries like ankle sprains, knee strains, and even Achilles tears are on the rise.
If you want to move quicker, play longer, and stay injury-free, a little smart strength and agility training can go a long way.
Here are five essential drills that every pickleball player over 30 should be doing.
1. Lateral Lunges
Why it’s important:
Pickleball demands a lot of side-to-side movement—lunging for wide shots, shuffling quickly, and recovering balance. Lateral lunges build strength and stability through your hips, glutes, and thighs, making these movements safer and more powerful.
How to do it:
- Stand tall, feet hip-width apart.
- Step out to one side, sitting your hips back and bending the knee of the stepping leg.
- Keep your other leg straight, chest tall, and core engaged.
- Push back to the start and repeat on the other side.
🔗 https://www.youtube.com/watch?v=MvpBUsQrt_4
2. Four Cone Drills
Why it’s important:
Agility is everything in pickleball. With just four cones (or any small markers), you can design endless drills that improve your linear, lateral, and diagonal (transverse) movement. Training in all directions makes you quicker—and helps prevent injuries during sudden stops and cuts.
How to do it:
- Set four cones in a square about 5 feet apart.
- Practice quick shuffles, forward sprints, backpedals, and diagonal cuts between them.
- Add a random callout (“cone 2!”) for reaction-time training.
🔗 https://www.youtube.com/watch?v=CYdkZbD8sjw
3. Split Squats or Reverse Lunges
Why it’s important:
Strong legs are your foundation on the court. Split squats and reverse lunges develop the quad, hamstring, and glute strength needed to stay low and explosive during points. They also help improve single-leg balance and coordination, which is critical for quick changes of direction.
How to do it:
- For split squats: Stand in a split stance and lower straight down, keeping your torso upright.
- For reverse lunges: Step backward, lower your knee toward the ground, then push back up.
- Focus on control and proper alignment—don’t rush.
🔗 Watch a demonstration of Split Squats
🔗 Watch a demonstration of Reverse Lunges
4. Calf Raises and Pogos
Why it’s important:
After 35, Achilles tendon injuries become increasingly common, especially in sports like pickleball that involve a lot of quick stops and starts. Simple calf strengthening and light plyometric drills like pogos (small, quick hops) can help build lower leg strength and elasticity, keeping your ankles and knees safer.
How to do it:
- For calf raises: Stand on a flat surface or small step, raise your heels, and slowly lower.
- For pogos: Bounce lightly on the balls of your feet without bending your knees too much—quick, rhythmic hops.
🔗 Watch a demonstration of Calf Raises
🔗 Watch a demonstration of Pogos
5. Bird Dogs
Why it’s important:
Dynamic trunk stability is critical for balance, power transfer, and injury prevention in pickleball. Bird dogs strengthen your core, glutes, shoulders, and hips, teaching your body to move efficiently as one stable unit.
How to do it:
- Start on hands and knees, spine neutral.
- Extend one arm forward and the opposite leg back, keeping your hips level.
- Pause briefly, then return and repeat on the other side.
- Keep movements slow and controlled.
🔗 Watch a demonstration of Bird Dogs
🏆 How to Use These Drills
- Frequency: 2–3 sessions per week
- Sets/Reps: 2–3 sets of 8–12 reps (or 15–30 seconds for drills like pogos and cone drills)
- Tip: Focus on clean, crisp movements—not just speed.
Consistency beats intensity. You don’t have to crush yourself—just focus on regular practice, and your strength, agility, and confidence on the court will skyrocket. Please warm-up before completing or attempting any exercise!
Takeaways
Pickleball is fun, but the demands on your body are real—especially over 30.
Adding these 5 simple strength and agility drills into your routine will help you:
- Move faster and smoother
- Prevent common injuries
- Stay competitive and energized
Do these 2-3 times a week and you will feel faster by the next time you step on the court!
Thank you for reading!
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Ian Smith
Owner, Lead Trainer Mountain Speed Strength & Fitness
Evergreen, CO
