3 Essential Exercises Every Pickleball Player Should Master!
Build Strength, Stability, and Longevity on the Court
By Michael E. Holmstrup, PhD, CSCS
Lead Author of FITTER Pickleball
Your Pickleball Performance Starts Off the Court
Pickleball might look simple at first glance—a paddle, a ball, a net. But every dink, drop shot, and fast-paced rally relies on a foundation of strength, stability, and mobility.
As a 20+ year Certified Strength and Conditioning Specialist (CSCS), I’ve worked with athletes of all levels, and one thing remains true: the best performances are built on smart, targeted training.
That’s why FITTER Pickleball focuses on key movement patterns that every player needs to master for better performance and fewer injuries.
Today, let’s break down 3 essential exercises based on foundational movement patterns from the book: Hinge, Shoulder Rotation, and Loaded Carry.
1. Hinge Pattern – Romanian Deadlift (RDL)
Why It Matters:
The hinge is the foundation of lower body power and durability. Every time you drop into a low position for a dink shot or quickly shift into a ready stance, you’re using the hinge pattern.
Exercise Spotlight: Romanian Deadlift (RDL)
What it does: Strengthens the glutes, hamstrings, and lower back.
How it helps your game: Improves power for quick lunges and protects your lower back from fatigue or strain during long matches.
Book Teaser: In FITTER Pickleball, we walk you step-by-step through RDL progressions, starting from simple setups to advanced variations for serious strength gains.
2. Shoulder Rotation – Band External Rotation
Why It Matters:
Your shoulders are the workhorses of your pickleball game—whether you’re reaching for an overhead smash or flicking a precise backhand shot. Shoulder injuries are common, but they’re also highly preventable with proper training.
Exercise Spotlight: Band External Rotation
What it does: Builds stability and strength in the rotator cuff.
How it helps your game: Prevents shoulder injuries and enhances precision and control during swings.
Book Teaser: FITTER Pickleball breaks down essential shoulder rotation drills, with easy-to-follow cues and exercise progressions.
3. Loaded Carry – Farmer’s Carry
Why It Matters:
Core strength is about more than crunches—it’s about anti-rotation stability and your body’s ability to resist unwanted movement. Loaded carries are the unsung heroes of core training and critical for maintaining balance during fast transitions.
Exercise Spotlight: Farmer’s Carry
What it does: Strengthens your core, grip, and stabilizer muscles.
How it helps your game: Improves balance, endurance, and recovery speed after quick movements.
Book Teaser: Discover different carry variations and how to incorporate them into your training plan in FITTER Pickleball.
More Than a Book: Exclusive Access to Video Content
When you purchase FITTER Pickleball—whether the hardcover or e-book version—you’ll gain access to over an hour of exclusive video content (and growing).
What You’ll Find in the Video Library:
🎥 Exercise Demonstrations: Clear, step-by-step breakdowns of key exercises from the book.
🎥 Movement Pattern Tutorials: Understand the “why” behind each exercise and how it applies to pickleball.
🎥 Coach Insights: Gino and I share practical tips and techniques you can implement immediately.
This video library isn’t just an add-on—it’s a powerful companion to the book, ensuring you get the most out of every movement.
👉 Access is automatically included with every purchase of FITTER Pickleball!
Why FITTER Pickleball is a Must-Have for Every Player
Whether you’re a weekend warrior or a dedicated competitor, FITTER Pickleball is the ultimate guide to:
âś… Move Better: Master foundational patterns for agility and precision.
âś… Stay Injury-Free: Build strength and stability where it counts.
âś… Play Longer: Develop resilience for years of confident gameplay.
âś… Learn Visually: Follow along with video demos for each key movement.
Pre-order now and secure both the book and exclusive access to the video library!
Final Thoughts: Build Your Pickleball Foundation
These exercises are a powerful starting point, but they’re just the tip of the iceberg. In FITTER Pickleball, we’ve built an entire program to support your strength, durability, and confidence on the court.
🎾 Start building your FITTER foundation today and get ready to play your best pickleball yet!
