Pickleball has exploded in popularity, becoming a favorite pastime for people of all ages. Staying active and social is crucial to health as we age, and pickleball definitely provides an opportunity to do both! All players, and particularly those over 40, will benefit from strength and conditioning for pickleball to boost performance and help avoid injuries on the court.
The Physical and Psychological Benefits are Clear
There’s no denying the appeal of pickleball. It provides a social outlet, it’s relatively easy to learn, it’s not cost-prohibitive, and it’s fun to play. With fitness facilities and parks adding courts, it has become quite convenient, too.
The benefits of regular pickballing are numerous and can result in improvements in:
- Fitness: Pickleball gets your heart pumping, contributing to better cardiovascular health. It’s a great way to burn calories and help you maintain a healthy weight.
- Endurance: Regular play increases your stamina and endurance, making everyday activities feel easier.
- Cognition: The game’s fast-paced nature requires quick thinking and decision-making, keeping your mind sharp. (Plus, you are required to remember the score!)
- Coordination: Hitting the ball, moving around the court, and reacting to your opponent improve hand-eye coordination and overall agility.
- Connection: Pickleball is inherently social. It’s a fantastic way to meet new people, connect with friends, and build a sense of community.
Without proper physical preparedness, the risk of injury is real.
However, it’s important to acknowledge the potential risks associated with playing any sport, especially as we age.
Our bodies change as we age. We lose about 2% of power capacity every year, and increased instability contributes to falls being the 2nd leading cause of unintentional deaths. Research indicates that 90.9% of all pickleball-related broken bone injuries occur in players aged 50 and above.
Many of us aren’t as physically fit as we think, and jumping into a sport like pickleball without preparation can lead to injury.
- Lack of Physical Preparedness: Unfortunately, only 24% of adults meet both aerobic and strength guidelines, and over 66% have limited mobility.
- Demands of the Game: Pickleball requires multidirectional movement, primarily in the lateral plane. This means a lot of side-to-side shuffling, quick changes in direction, and sudden stops and starts. These movements can strain joints and muscles if you’re not used to them.
- Balance Deficiencies: Single-leg balance is crucial in pickleball. Reaching for a shot or recovering from a swing requires stability, and if your balance is lacking, you’re at a higher risk of falling.
For true success, physical preparation is a must!
Playing Smart and Staying Safe
Does this mean you should avoid pickleball altogether? Absolutely not! It just means you need to approach the game with the right mindset and physical preparation. We highly recommend including strength and condtioning for pickleball players at all ages.
Here’s how to minimize the risks and maximize the benefits of this super fun and popular activity:
- Functional Movement: Focus on improving flexibility, mobility, and balance. Exercises like yoga and pilates can be beneficial. We also include extensive flexibility, mobility, and balance training in our MOVE group training classes.
- Strength Training: Building muscle helps protect your joints and support your movements. Focus on exercises for your legs, core, and upper body to help you stay strong and injury-free. You bet we include strength training in every workout here at Skill of Strength!
- Conditioning: Boost your endurance and cardiovascular health with brisk walking, cycling, swimming, or metabolic conditioning—these activities are included in our strength and conditioning and conditioning-only adult group classes.
- Athletic Training: Practice lateral movements, acceleration/deceleration drills, and single-leg balance exercises. This will prepare your body for the specific demands of the game and enhance your athletic performance.
- Listen to Your Body: Pay attention to any pain or discomfort, and don’t push yourself too hard, especially when you’re just starting out.
- Warm-Up and Cool-Down: Always warm up before playing and cool down afterward to prevent injuries. We love teaching you how to warm up for workouts in the gym and for activities outside the gym, like pickleball, pickup basketball games, over 40 soccer leagues, etc.
Pickleball can be a fantastic activity for all ages. It offers a wealth of physical, mental, and social benefits. However, it’s essential to be aware of the risks and take steps to prepare your body. By prioritizing functional movement, strength training, and conditioning, you can enjoy pickleball safely and stay active for years to come.
Remember, it’s not just about playing the game; it’s about playing it smart and staying healthy. We love helping adults prepare to enjoy the activities you love most outside of the gym—because what you do in here makes everything out there more fun, safe, and sustainable.