Pickleball Cardio Workouts: Boost Endurance & Performance

Welcome to Your Guide on Cardio Workouts Designed Specifically for Pickleball Players

While pickleball involves short bursts of activity, having a strong cardiovascular foundation can significantly improve your endurance, recovery between points, and overall performance throughout long matches or tournaments.

Why Cardio Matters in Pickleball

Effective cardio training for pickleball can:

1. Improve your ability to play longer matches without fatigue
2. Enhance recovery between intense rallies
3. Boost your overall energy and focus during play
4. Help maintain consistent performance in tournaments with multiple matches

Types of Cardio Training for Pickleball

High-Intensity Interval Training (HIIT)

HIIT mimics the start-stop nature of pickleball, making it an excellent training method.

Sample HIIT Workout:

• 30 seconds of high-knee runs
• 30 seconds of rest
• 30 seconds of burpees
• 30 seconds of rest
• Repeat for 15-20 minutes

Steady-State Cardio

While less specific to pickleball, steady-state cardio builds overall endurance. Options:

• Jogging: 20-30 minutes at a moderate pace
• Cycling: 30-45 minutes at a steady rhythm
• Swimming: 20-30 minutes of continuous laps

Court-Specific Cardio Drills

These drills combine cardio with pickleball-specific movements.

Sample Drills:

• Court Sprints: Sprint from baseline to kitchen line and back, 10 reps
• Side-to-Side Shuffles: Shuffle across the court width, 10 reps each direction
• Four-Corner Drill: Place balls in each court corner, retrieve them one by one, returning to center each time

Plyometric Exercises

Plyometrics improve both cardio fitness and explosive power.

Sample Exercises:

• Jump Squats: 3 sets of 15 reps
• Box Jumps: 3 sets of 10 reps
• Lateral Bounds: 3 sets of 10 reps each direction

Sample Pickleball Cardio Workout Routine

Warm-up (5-10 minutes):

• Light jog or dynamic stretching

Main Workout (20-30 minutes):

• Court Sprints: 5 sets of 5 reps, 30 seconds rest between sets

HIIT Circuit (repeat 3 times):

• 30 seconds jump rope
• 30 seconds mountain climbers
• 30 seconds side-to-side shuffles
• 30 seconds rest

• Four-Corner Drill: 5 rounds, 60 seconds rest between rounds

Plyometric Finisher:

• 20 jump squats
• 15 burpees
• 10 box jumps

Cool-down (5-10 minutes):

• Light walking
• Static stretching

Pro Tips

• Start with 2-3 cardio sessions per week, adjusting based on your pickleball play schedule
• Gradually increase intensity and duration as your fitness improves
• Stay hydrated during workouts, especially in warm conditions
• Listen to your body and allow for proper recovery between intense sessions

Want to combine your cardio with strength training? Check out our Strength Training for Pickleball guide for a well-rounded fitness approach.

Remember, the goal of cardio training is to enhance your on-court performance. Pay attention to how your body responds and adjust your training accordingly.

Ready to round out your fitness routine? Explore our Flexibility and Mobility Exercises for Pickleball to improve your range of motion and prevent injuries!