Pickleball isn’t just a game—it’s a fantastic way to boost your overall fitness, especially if you’re looking to stay active as you get older. Drilling, or practicing specific shots and movements repeatedly, is a hidden gem that can supercharge your performance and support your functional fitness. Whether you join a dedicated drill session in your area or gather a few friends to run drills of your own, here’s why that extra practice matters—and a few simple ways to get started.
Category: Fit for Pickleball
Aim Smart, Play Smarter: Target Weak Spots for Pickleball Success
When you see a high ball on the court, your instinct might be to attack it as hard as possible without a second thought. But here’s the catch: mindlessly attacking without strategy can backfire—fast. At higher levels of play, aiming for the wrong target can leave you scrambling to defend, making your powerful attack more of a liability than an advantage. Learning to aim strategically doesn’t just make you a better pickleball player—it makes you a more thoughtful, agile, and capable person. Whether it’s moving through life with precision or handling challenges with strategy, this skill is one more way to stay ahead.
Master the Art of the Low Dink: Patience, Precision, and Functional Fitness
If you want to take your pickleball game to the next level, it’s time to embrace the dink life. Low, controlled dinks aren’t just shots—they’re strategic tools that turn the game into a battle of endurance, precision, and patience. The higher you climb in skill level, the more dinks become a weapon for controlling the game, creating openings, and keeping your opponents on their toes. Next time you’re on the court, focus on keeping your dinks low, controlled, and strategic. Embrace the grind, and see how it transforms your game.
Stable Feet, Solid Shots: Why Balance Matters in Pickleball (and Life)
Let’s get real: Nobody—and I mean nobody—hits a sweet dink when they’re dancing across the court. If you’re moving mid-swing, you’re compromising both the power and accuracy of your shot. Pair that with unsteady balance, and you’ll be flailing around trying to recover from your own momentum—not exactly a winning combination.
In my Proactive Aging Blueprint, I always emphasize the importance of functional movement and body awareness—both of which are crucial on the pickleball court. If your muscles aren’t conditioned to stabilize your joints, or if you’re not used to quickly setting your feet before striking the ball, you’ll find yourself off-balance more often than not. That sets off a chain reaction of errors and potential injuries.
Backhand Consistency: A Pickleball Skill for Life and Longevity
If your backhand feels like your Achilles’ heel on the court, don’t worry—you’re not alone. Many players struggle with backhand consistency, but the solution lies in refining your technique and building the strength, balance, and coordination to make it reliable. And here’s the kicker: the same principles that improve your backhand can enhance your everyday life.
Don’t Be a Statue: How Following the Ball Elevates Your Pickleball Game and Your Fitness
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.
Rotator Cuff Relief: How to Protect Your Shoulders and Keep Smashing
Let’s face it: pickleball can be murder on your shoulders if you’re not careful—especially as we get older and our joints start voicing their opinions. In my “blueprint” philosophy, we focus on total-body harmony—which means we don’t just play; we prepare and protect so we can keep playing for years to come. Your rotator cuff is a prime example of where that matters most.
Your rotator cuff is a group of four small muscles (and their tendons) that wrap around your shoulder joint, stabilizing it and helping you lift and rotate your arm. Whether you’re going for a powerful overhead smash or a sneaky drop shot, these muscles are the unsung heroes behind every swing. That is, until they start screaming in pain.
Squat Your Way to a Stronger Pickleball Game
Let’s face it, nobody wants to hobble off the pickleball court before they’ve had their fill of dinks and drives—especially our 50+ players who plan to keep smashing well into their golden years. That’s where squats come in. They’re one of the most effective ways to build bulletproof knees and protect yourself from unwelcome injuries.
When you have stronger legs and more stable knees, you’ll change directions faster, reach those sneaky drop shots, and reduce the chance of that “oops” moment where your knee decides it’s done for the day. Whether you’re pushing for a 4.0 rating or just want to keep playing socially without an ice pack on standby, squats are a game-changer for aging pickleballers.
Tennis Elbow Cramping Your Pickleball Style? Here’s How to Get Back in the Game—Pain-Free
If tennis elbow is keeping you from enjoying your time on the pickleball court, you’re not alone. This common overuse injury doesn’t just affect tennis players; it’s notorious among pickleball enthusiasts too. The good news? With a few simple adjustments and some proactive care, you can reduce pain, protect your arm, and get back to playing at your best. Tennis elbow isn’t just a pickleball problem; it’s a sign that your body needs better support and recovery practices. Addressing the issue ties directly into the Blueprint’s focus on proactive maintenance and functional fitness.
Master Your Pickleball Footwork with the L.E.F.T. Drill
If you want to improve your footwork and dominate the pickleball court, it’s time to add the L.E.F.T. Drill (Lower Extremity Functional Training) to your routine. Originally designed as a staple in agility training for basketball and tennis players, and often seen on the practice track and in football camps, this drill is the foundation for quick, controlled movement in any sport. And when adapted for pickleball, it becomes a powerful tool to level up your game.
Footwork First: How Better Spacing Improves Your Pickleball Game and Your Fitness
Let’s talk about the foundation of every great pickleball shot: footwork. Whether you’re dinking, dropping, or driving, your feet set the stage for consistent and controlled contact. Without proper footwork, you’re likely to find yourself jammed or overreaching, which can ruin your spacing and throw off your shot.
