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.

Why Drilling Makes a Difference

1. Builds Muscle Memory: Repetition is key. By focusing on a particular shot—like a dink or a drop—your muscles learn the movement, reducing the chance of panicked flailing in real matches. The result? Smoother, more confident play.
2. Boosts Overall Conditioning: Drills often involve quick footwork, balance, and core engagement—all of which are essential for functional fitness. Think of it as exercise that’s as enjoyable as it is effective.
3. Sharpens Mental Focus: Drilling forces you to tune into technique and precision, which keeps your brain engaged. As we age, that kind of mental workout is every bit as valuable as the physical one.
4. Reduces Injury Risk: When you hone proper form and movement patterns, you’re less likely to strain a shoulder or twist an ankle. Drilling helps you move intentionally, so you’re prepared for sudden changes in direction on the court.

How Drilling Improves Functional Fitness for Older Players

• Improved Balance and Coordination: Quick lateral moves and controlled pivots during drills strengthen stabilizer muscles, which makes everyday movements (like climbing stairs or lifting groceries) safer and easier.
• Enhanced Leg Strength: Frequent lunges and squats (intentional or not) help keep your legs strong, crucial for maintaining mobility as you get older.
• Better Cardiovascular Health: Short bursts of activity in drilling sessions elevate your heart rate without overtaxing your joints—perfect for staying agile without pushing too hard.

Easy Drills to Try

1. Figure-8 Footwork
   • Setup: Place two cones or markers a few feet apart.
   • Action: Shuffle around them in a figure-8 pattern, focusing on staying balanced and keeping your knees slightly bent.
   • Benefit: Excellent for improving agility, coordination, and leg strength—all key for functional fitness.
2. Target Practice
   • Setup: Mark a small area on the court (chalk or tape) or set a hula hoop on the ground as your “bullseye.”
   • Action: Practice dinks or drop shots, aiming to land the ball in the target.
   • Benefit: Sharpens hand-eye coordination and refines control over your shots, building confidence and reducing wild swings.
3. Volley-to-Volley Rally
   • Setup: Partner up at the kitchen line and volley the ball back and forth without letting it bounce.
   • Action: Keep the ball in the air, focusing on quick reactions and paddle control.
   • Benefit: Improves reflexes and shoulder stability while giving your core a workout from all that swift, controlled upper-body movement.

Getting Started

• Find or Organize a Drill Session: Check local recreational centers, pickleball clubs, or online community boards. Can’t find one? Host your own with a few friends—just pick a court, bring some cones, and plan out your drills in advance.
• Focus on One Skill at a Time: Don’t try to drill everything in one go. Pick a single shot or movement pattern and really hone in. Quality over quantity!
• Pace Yourself: Especially for older players, it’s crucial to warm up properly and avoid overdoing it. Ease into drills, take breaks, and listen to your body.
• Celebrate Progress: Notice improvements—like getting to the net faster or having more consistent returns—and give yourself a well-deserved pat on the back.

The Bottom Line

Drilling is more than a pickleball hack. It’s a tool that builds skills, strengthens your body, and keeps your mind sharp—core principles of functional fitness and active aging. So, grab a few friends or look up a local drill session, and get ready to see real improvements on (and off) the court. Your body—and your game—will thank you!

PEACE.

Rick