One of the biggest mistakes you can make on the pickleball court? Not following the ball. If your feet aren’t moving, you’re giving your opponents wide-open targets—and trust me, they’ll take full advantage. The key to staying competitive is staying in motion, staying in position, and staying ready to attack.

But here’s the kicker: learning to follow the ball doesn’t just improve your game—it builds the functional fitness, balance, and agility that benefit you in daily life too.

Why Following the Ball Matters

1. Better Positioning = Better Shots: When you move with the ball, you set yourself up for clean, controlled returns. Being in position allows you to attack with precision and consistency.
2. Avoid Weak Returns: Standing still leaves you stuck hitting awkward, weak shots that your opponents will feast on. Movement keeps you in control of the rally.
3. Builds Confidence: Staying in position and reacting quickly helps you feel more in control, boosting your confidence on the court.

The Functional Fitness Connection: Stay Ready, Stay Agile

From the Proactive Aging Blueprint: “Fitness isn’t just about strength—it’s about moving with purpose, staying agile, and reacting quickly to what life throws your way.”

By practicing good footwork on the court, you’re developing skills that translate directly into daily life:

1. Balance and Coordination: Following the ball improves your ability to stay steady and recover quickly.
2. Agility and Reaction Time: Moving your feet trains your body to respond to sudden changes, helping you stay sharp and mobile.
3. Endurance and Stability: Constant movement keeps your body energized and strengthens your core and legs, which are essential for staying independent as you age.

How to Practice Following the Ball

1. Shadow Drills: Practice moving side to side as if you’re tracking the ball, focusing on quick, controlled footwork.
2. Partner Drills: Work with a partner to hit the ball around the court, forcing each other to move and stay in position.
3. Ladder Drills: Use an agility ladder to practice quick footwork and improve your ability to change direction.
4. Target Drills: Set up zones on the court and practice moving to the correct position to hit controlled, precise shots.

Your Challenge: Keep Moving and Stay in Position

This week, focus on moving with the ball during your games. Practice staying in position and reacting quickly, and notice how it impacts your shot quality and confidence. Post in the comments: How does following the ball change your game?

PEACE.

Rick

👉 Want to sharpen your footwork and boost your agility? Check out my Pickleball-Specific Fitness Programs and grab a copy of the Proactive Aging Blueprint for strategies to keep you strong, agile, and ready for anything—on and off the court.