It's no secret that pickleball, like any sport, requires a certain level of skill.
However, this article isn’t about swing mechanics, paddle grip, or stance—though these elements are undoubtedly crucial. Instead, we’re focusing on an aspect of the game that’s often overlooked: the physical foundation that supports your skills. Too many players skip this step and wonder why they struggle to elevate their game.
We like to pose a simple question:
Is your challenge a body problem (mobility, strength, agility), or is it a skill problem?
Let’s dive in.
Does this sound familiar? You’re in the perfect position, but your shot lacks the power to get past your opponent. Or maybe your soft returns are setting up your competitor to smash the ball past you.
If you want to level up from a 3.0 to a 4.0, you need power. If you want to win more than you lose, you need power. If you want to enjoy pickleball for years to come, you need power.
So, What is Power?
Power is strength expressed in a very short period of time. In physics, it’s the amount of work done divided by the time it takes to do it. The first step in developing more power on the court is building strength.
Yes, it’s that simple. By generating more force through the ground and your body, you’ll transfer that power to the paddle and ultimately to the ball. This is why resistance training is step #1.
Step #1: Build Strength
Start with two 30-minute sessions per week and focus on three key exercises. While bands and light weights have their place, they won’t give you the strength gains you need to truly develop power. We recommend our pickleball clients invest in a gym membership to maximize their training potential.
Lower Body Exercises:
- Front Squats
- Split Squats
- Step-Ups
- Lateral Lunges
- Deadlifts
Upper Body Exercises:
- Overhead Press
- Bench Press
- Rows
- Pull-ups and Push-ups
- Bicep Curls
- Tricep Extensions
Step #2: Enhance Mobility
Power doesn’t just come from strength; it’s also about using the entire kinetic chain—your feet, hips, core, trunk, shoulders, and arms—to put speed on the ball. To maximize power, your muscles need to lengthen and contract efficiently, especially in your hips, which are the key to unlocking power in pickleball. The hips connect your hands to your feet, allowing force to travel up and down through your body.
Stiff hips can limit your power. That’s why we recommend incorporating hip mobility sessions 2-3 times a week for 10-15 minutes each.
Try These Mobility Exercises For Your Thoracic Spine and Hips
Step #3: Strengthen Your Tendons
Tendons, which connect muscle to bone, play a crucial role in transmitting force. Even if your muscles are strong, if your tendons can’t efficiently transfer that power, you’ll lose out on potential performance. While this post isn’t diving into tendon injuries, improving tendon stiffness is vital for boosting power.
Start with 2-3 sets of 20-30 second holds.
No matter your current fitness level, injury history, age, or goals, we can tailor a training program to help you unlock your full pickleball potential.
Partner with Myomuv for Peak Pickleball Performance
At Myomuv, we specialize in preventing pickleball-related injuries and equipping you with the tools to not only stay active but to outperform yourself and your competition. Whether you’re dealing with pain or striving for peak performance, we’re here to help.
Serving Easley, Powdersville, Piedmont, Greenville, Mauldin, Simpsonville, and Taylors, Myomuv is your go-to for all things pickleball.
Contact us today at 864-280-7272 or click the button below to schedule an appointment and receive the personalized attention you deserve.
