Exercises You Can Do At Home or At Your Desk to Stay Pickleball Ready

workouts at home for pickleball
Pickleball is a racquet sport that mixes elements of tennis, badminton, and table tennis. It is a lot of fun to play and is a low-impact way to stay fit and healthy. Because pickleball requires quick movements, coordination, and agility, you should stay active to perform your best and stay injury-free. There are certain workouts that you can do at home or at your desk or workplace to stay engaged and active this winter. Here a few quick and easy workout options to keep you ready to hit the court this January and beyond!

Jump rope

One activity you can perform easily at home is jump rope. Jumping rope is a wonderful cardio activity that also helps you get stronger and more coordinated. Jump rope can be adapted to most levels, ages, and physical abilities. It can assist in the strengthening and toning of the muscles in your legs and core. These are the same muscles you need for reacting quickly at the net, keeping balls inbounds, and running and resetting after a play.


You only need a jump rope and some room to maneuver around in order to get started with this activity. To begin, you should jump over the rope for a few seconds at a time. Try jumping steadily and slowly for 20 seconds at first. As your skill improves, you should extend the amount of time you jump each day.

Push ups

Push-ups can build your upper body muscles and increase hitting power for backhands and forehands. Conveniently, push-ups are also easy and efficient to perform at home or in your office!

The time-honored bodyweight exercise known as the push-up can help you build the muscles in your arms, chest, and core. Start in a plank posture with your feet together and your hands slightly wider than shoulder-width apart. From this starting position, lower your body to the point where your chest is almost touching the ground. Then, simply should push yourself back up to the starting position. You can perform this exercise on your knees or up against a wall if you are not quite strong enough to perform a full push-up just yet. Full push-ups can truly be a full body workout. Since they require no equipment, they're easy to do court-side, or anywhere!

Chair dips

older person doing a dip
Get a solid upper-body workout by performing chair dips while you're at your desk.

Triceps and upper-body strength can easily be improved with this simple activity. To perform a chair dip, sit on the edge of a sturdy chair and then place your hands on the front edge of the chair. Move your feed in front of you just a little bit and plant them on the ground. Slide forward, and support your body weight. Lower your body down until your elbows are bent at a 90-degree angle, and then you should push yourself back up to the beginning position. Chair dips can help you prep for strong serves, powerful hits from anywhere on the court, and react confidently to speed-ups and attacks.

Walking or jogging

Do you ever get winded or tired when playing pickleball? Increasing your cardiovascular health is one way to drastically improve your game. Even a simple, brisk walk of 15 mins per day around your office or neighborhood can help you play better pickleball. As you become more fit, consider adding hills, stairs, or increasing your speed. Get moving with consistency each day (especially on days you aren't logging court time) and enjoy the benefits of playing longer sessions more easily and enjoyably.

Let's play!

playing pickleball with Big Dill Pickleball Co. paddle 
Getting into better shape and being more prepared for your next pickleball match is simple if you incorporate a few basic moves each day.

Always warm up and stretch before beginning an exercise routine, and if you have any concerns about your ability to exercise, you should consult a medical professional. We love seeing people of all ages and fitness levels out on the court. We hope these exercises for pickleball help you improve your fitness and your pickleball game!

Please be aware that the health benefits of playing pickleball, as outlined on our website, are not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health, we recommend that you consult with a qualified healthcare professional before playing pickleball for health or wellness purposes. The information provided on our website is for informational purposes only and is not intended to be a comprehensive resource on the topic. We encourage you to do your own research and consult with qualified professionals before making any decisions about your health and well-being.

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