Elevate Your Pickleball Game with Off-Court Exercises: Part 2

Elevate Your Pickleball Game with Off-Court Exercises

Part 2: Improve Your Pickleball Game with Pilates

Maria Sollon, MS, CSCS, PES

Pilates, a discipline celebrated for its core strength, flexibility, and body awareness, is a game-changer for pickleball players. By weaving Pilates into your training regimen, you can boost your agility, stability, and overall court performance.

Welcome to Part 2 of a Pickleball series, where we focus on how Pilates can elevate your game and prevent injuries. Don’t miss Part 1 for essential off-court exercises tailored to strengthen your pickleball performance!

Let’s dive into the importance of Pilates and explore how these exercises can help you master your pickleball game while keeping injuries at bay…

Why Pilates is Essential for Pickleball Players

Pilates emphasizes controlled movements and precise muscle engagement, which are crucial for pickleball players. The sport requires quick reflexes, rotational power, and sustained endurance, which are all areas where Pilates excels. Ultimately, Pilates helps build the core strength, flexibility, and stability needed to rally on the court. Pilates also helps maintain a balanced body, preventing overuse injuries by promoting even muscle development, flexibility, and joint mobility.

Top Total Gym Pilates Exercises to Improve Your Pickleball Game

To better your game, I’ve compiled a short list of the best Pilates exercises every pickle ball player should incorporate into their off court training routines.

Directions: Perform each exercise slowly with control. 

• The focus is on precision, articulation, and core activation, rather than speed.
• Aim to perform 8-10 reps of each exercise for 1 complete round.
• Include these exercises often in conjunction with your off court training.
• GB = Glideboard

1. Roll Up
   • Why: Strengthens the abdominals and improves spinal flexibility, aiding in smooth and controlled movements.
   • Set Up: Medium Level, Squat Stand/ Toe Bar Connected
   • How: Lie flat on your back with your legs extended and arms reaching overhead. Slowly roll up through your spine to a seated position, then reach forward towards your toes. Roll back down with control.

2. Spine Twist & Saw
   • Why: Enhances spinal flexibility, mobility, and core strength, allowing for more powerful and controlled rotational movements during play.
   • Set Up: Medium Level, Squat Stand/ Toe Bar Connected
   • How (Twist): Sit tall with your legs extended straight and arms out to the sides. Twist your torso to the right and pulse 3 times. Return to center and twist to the left, pulse 3 times. Repeat 3-5 twists on each side.
   • How (Saw): Sit with your legs extended wide and arms out to the sides. Twist your torso to the right and reach your left hand towards your right foot, keeping both sit bones on the mat. Return to center and repeat on the other side.
   • Combine Twist & Saw: perform three twist pulses to the right while transitioning the 3rd twist into a saw. Return to center and then perform again to the left.

3. Leg Circles
   • Why: Improves hip mobility and strengthens the core, crucial for quick changes in direction and maintaining balance.
   • How: Lie on your back with one leg extended towards the ceiling and the other leg is on the Squat Stand. Draw slow circles with the extended leg, keeping your hips stable on the circle. Perform 10 circles in each direction, then switch legs.

4. Bridge
   • Why: Strengthens the glutes, hamstrings, and lower back, which are crucial for explosive movements and stability.
   • Set Up: Medium Level, Squat Stand/ Toe Bar Connected
   • How: Lie on your back with your knees bent and feet on the top of the Squat Stand/ Toe Bar. Articulate your hips up into a bridge to create a straight line from your shoulders to your knees. Try to keep the GB still.  Hold briefly, then articulate your hips back down to repeat.

LOW LEVEL & CONNECT CABLES

5. The Hundred
   • Why: This classic Pilates exercise builds core strength and endurance, essential for maintaining stability and control during matches.
   • Set Up: Low Level, Cables Connected
   • How: Hold on to both cables and lie on your back (supine) with your arms extended out from chest, knees bent, and feet on the GB. Simultaneously roll your head, neck, and shoulders off the GB while lowering the arms by hips. Begin to pump your arms up and down vigorously while breathing in and out for a count of five. Complete 10 cycles of five inhales and five exhales = 100 reps.
   • Advance: Lift and extend legs while keeping the lower back on the GB.

6. Single-Leg Stretch
   • Why: This exercise enhances core stability and flexibility, helping you maintain balance and agility on the court.
   • Set Up: Low Level, Cables Connected
   • How: Lie on your back with cables in hands. Lift your head, neck, and shoulders off the mat while simultaneously lowering the arms towards the hips. Bring one knee in towards your chest while extending the other leg out. In a smooth and controlled manor, switch legs and pull the opposite knee in as the other leg extends. Keep the chest lifted and lower back on the GB throughout the exercise.

7. Pilates Scissors
   • Why: Strengthens the core and hip flexors while enhancing flexibility in the hamstrings.
   • Set Up: Low Level, Cables Connected
   • How: Hold onto cables and lie supine with your legs extended towards the ceiling. (Bend knees to modify). Roll the head, neck, and shoulders off of the GB while the arms lower towards the hips. Begin to scissor the legs (one towards GB, the other towards chest) switching legs in a scissoring motion.

8. Swimming
   • Why: Strengthens the back muscles, improves coordination, and enhances overall body control, crucial for quick, agile movements in pickleball.
   • Set Up: Low Level, Cables Connected
   • How: Lie face down (prone) on the GB with cables in hands, arms extended toward the vertical column, and legs straight. Begin to lift your right arm and left leg off the mat, then switch with control to lift your left arm and right leg. Pick up the speed as you continue alternating in a controlled, swimming-like motion.

9. Teaser
   • Why: Enhances core strength, balance, and control, which are essential for dynamic pickleball movements.
   • Set Up: Low Level, Cables Connected
   • How: Place cables in hands and sit in the center of the GB with knees bent and feet flat. Roll the spine into a C-curve position and extend arms towards feet. Articulate the spine to the GB while simultaneously extending your arms out to sides like a T position. Hold for a few seconds, then roll back up to the starting position.
   • Advance by extending the legs and coming into a full Teaser with the cables in hand.

BONUS MOVE

10. Rolling Like a Ball
    • Why: Pickleball is fun, yet challenging, just like this exercise! This move enhances core control and spinal flexibility, which helps with overall body coordination and stability on the court.
    • Set Up: Low Level (no cables)
    • How: Assume a V sit position on the GB with knees bent and feet hovering off the floor while holding onto the shins. Gently with control, roll back onto your spine, then use your core muscles to roll back up to the starting position to find balance and core control.

Check out the video demonstration of how to perform these Pilates exercises for improving your pickleball game on your Total Gym.

Incorporating both targeted off-court strength exercises (Part 1) and Pilates into your training routine provides a comprehensive approach to enhancing your pickleball performance.  You now have two pickleball specific routines that will help improve your muscular strength.  Perform them interchangeably throughout the weekend in conjunction with your pickle ball matches and within no time, you will begin to see your power in your play!

Stay consistent, stay strong, and dominate the court!

Maria

@groovysweat

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