Train Smarter: Functional Exercises to Level Up Your Pickleball Game

Biiancaa Yeoh
Feb 2
3 min read

Updated: Jun 11

Pickleball has taken the world by storm — and it’s easy to see why. It’s fast, fun, and surprisingly addictive. But whether you're a weekend warrior or aiming to win your next tournament, one thing’s for sure: the stronger, faster, and more stable you are, the better you'll play.

That’s where functional training comes in.

💡 What’s Functional Training?

Functional training focuses on movements that mimic real-life activities — or in this case, the exact moves you use during a pickleball match. Instead of isolating muscles like in bodybuilding, functional exercises train multiple muscles and joints to work together efficiently.

Translation: You move better on the court and reduce your risk of injury. Win-win.

🏓 Top Functional Exercises for Pickleball Players

Here are some must-do exercises that support the quick stops, explosive starts, and rotational power you need for pickleball:

1. Lateral Lunges

Pickleball = side-to-side movement. Lateral lunges build strength and mobility in your hips, glutes, and thighs to support those sharp lateral shifts.

How to: Step out to the side, lower into a lunge while keeping the other leg straight, then return to center. Alternate sides.

✅ Helps with: Quick direction changes, balance, and avoiding groin pulls.

2. Rotational Medicine Ball Slams or Twists

Power in your forehand and backhand comes from more than just your arms — it starts at your core. Rotational training helps you deliver stronger shots with better control.

How to: Use a light medicine ball to twist from your hips and core, mimicking your swing motion.

✅ Helps with: Shot strength, balance, and injury prevention.

3. Single-Leg Romanian Deadlifts (RDLs)

Balance is everything in pickleball. Training on one leg improves ankle, knee, and hip stability — which helps you stay grounded while reaching or recovering.

How to: Hold a dumbbell or kettlebell in one hand, hinge at the hips while lifting the opposite leg behind you, then return to standing.

✅ Helps with: Balance, coordination, and stability.

4. Plank with Shoulder Taps

Core stability helps you stay strong through every point, especially during fast volleys and long rallies.

How to: From a high plank, tap one shoulder with the opposite hand while keeping your hips stable. Don’t rock side to side.

✅ Helps with: Core strength, upper body control, and stamina.

5. Agility Drills (Ladder or Cone Drills)

Reaction time and footwork separate casual players from competitive ones. Short, explosive movements help you cover the court more efficiently.

How to: Use an agility ladder or place cones to practice quick direction changes, fast feet, and short sprints.

✅ Helps with: Speed, reflexes, and overall court coverage.

🧠 Train Like You Play

Functional training is not about bulking up — it's about building a body that moves better, lasts longer, and helps you play your best. Aim for 2–3 strength sessions per week and include mobility work (like stretching or foam rolling) to keep your body loose and ready.

Bonus Tips for Pickleball Players:

Warm up properly before games with dynamic stretches or light cardio.
Stay hydrated — especially in Malaysia’s humid weather!
Listen to your body — soreness is okay, pain is not.
Rest and recover — recovery days are part of training, not a break from it.

Final Serve 🎾

You don’t need a pro-level gym or complicated program. A few focused exercises, done consistently, can seriously improve your performance on the court — and help you enjoy pickleball for years to come.

So next time you're sweating it out in training, remember: you're not just getting stronger — you're getting match ready.

Game on!