Pickleball has surged in popularity, attracting players of all ages with its dynamic mix of strategy, reflexes, and endurance. While it may seem less physically demanding than tennis or badminton, serious players know that improving speed, endurance, and strength can make a significant difference on the court.
Scientific research on racket sports, including tennis, table tennis, padel and badminton, provides valuable insights into how players can optimise their physical performance. By understanding the physiological demands of these sports and incorporating the right training methods - especially High-Intensity Interval Training (HIIT) - you can elevate your pickleball game, improving your movement, reaction speed, and overall stamina.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise, or lifestyle, especially if you are under treatment. Links to all studies at the bottom of the page.
Understanding the Physical Demands of Pickleball
Pickleball is often described as a sport that blends elements of tennis, badminton, and table tennis. Players move in short bursts, quickly shifting between offensive and defensive plays. While it lacks the long baseline rallies of tennis, it requires frequent changes in direction, rapid acceleration, and short recovery periods between points.
A recent systematic review of racket sports compared the physiological demands of different disciplines, analysing factors like heart rate (HR), oxygen consumption (VO2 max) and blood lactate levels:
Badminton was the most physically intense, with players reaching an average heart rate of 182 bpm and experiencing high lactate levels, indicating frequent anaerobic exertion.
Tennis and padel involved moderate endurance demands, with lower heart rates and oxygen consumption compared to badminton.
Table tennis was the least physiologically taxing, with players averaging a heart rate of 104 bpm, but it required exceptional explosive movements and rapid reaction times.
Since pickleball shares characteristics with all these sports, understanding these findings can help players train smarter. The game’s stop-start nature means that players benefit from training routines that enhance:
Explosive speed (for quick sprints and direction changes)
Endurance (to maintain performance over long rallies)
Strength and power (for forceful shots and better court coverage)
A second study, a systematic review of HIIT for racket sports, found that High-Intensity Interval Training (HIIT) is one of the most effective ways to improve endurance, speed, and strength, making it a highly beneficial training method for pickleball players.
Why HIIT is a Game-Changer for Pickleball Players
HIIT involves alternating short bursts of intense activity with periods of active recovery. Unlike steady-state cardio (such as jogging), HIIT mimics the explosive, intermittent nature of pickleball, where players sprint, stop and react in quick succession.
What HIIT Can Do for Pickleball Players:
Increases VO₂ Max (Aerobic Capacity) The ability to sustain long rallies and recover quickly between points depends on oxygen efficiency. HIIT has been shown to significantly increase VO2 max, improving endurance so players can maintain high energy levels throughout a match.
Enhances Speed and Agility. Quick movements are crucial in pickleball, whether it’s rushing to the net or reacting to a fast volley. Studies show that HIIT improves sprint performance, directional speed and reaction time, all of which are key for court coverage.
Builds Explosive Power for Stronger Shots. HIIT has been found to increase muscle strength and power, particularly in the legs and core.
Improves Recovery Between Rallies. Pickleball involves frequent bursts of movement followed by short recovery periods. HIIT conditions the body to recover faster, allowing players to regain their breath and maintain peak performance throughout a match.
Develops Mental Toughness. The intense nature of HIIT challenges the body and mind. Regularly training with high-intensity intervals builds mental resilience, helping players stay focused and composed during fast-paced exchanges.
Train Like a Pro: Practical HIIT Workouts for Pickleball
Incorporating HIIT into your pickleball training three times per week can lead to noticeable improvements in speed, endurance and power within just six to eight weeks. Based on the studies' findings, below is a structured workout plan based on research from racket sports performance studies.
1. Speed & Agility Drills
Lateral Shuffles: 3 sets of 30 seconds (fast side-to-side movements, mimicking on-court positioning).
Sprint to Stop: Sprint 10 metres, stop quickly, and return; 3 sets of 5 reps (improves acceleration and deceleration).
2. Strength & Explosive Power
Jump Squats: 3 sets of 10 reps (builds leg strength for quick take-offs). Learn. more about plyometric exercises for pickleball here.
Medicine Ball Slams: 3 sets of 12 reps; develops core and upper-body power for stronger shots.
3. Endurance & Recovery
HIIT Running: Sprint for 20 seconds, walk for 40 seconds; repeat 10 times (simulates pickleball’s fast-paced movement and short breaks). Learn more about HIIT training for health and longevity here.
By following this plan consistently, players can develop the stamina, agility, and power needed to outlast opponents and maintain high performance through every set.
Additional Training Tips for Pickleball Success
Work on Reaction Time: Pickleball is all about quick reflexes. Practicing drills with reaction-based exercises (like catching a bouncing ball at random angles) can improve reflexive decision-making.
Incorporate Flexibility & Mobility Training: Dynamic movements before play can enhance mobility. A good stretching routine - post workout or game - can prevent injuries and improve movement efficiency.
Strengthen Your Core: A strong core stabilises movements and improves shot accuracy. Planks, Russian twists, wood choppers and resistance band exercises help build this foundation.
Use Progressive Overload: Gradually increase the intensity of workouts over time to keep challenging your body and avoid performance plateaus.
And an often missing ingredient to any training plan... prioritise recovery: Rest days, proper hydration, and nutrition play a vital role in allowing muscles to recover and preventing fatigue. Learn to listen to your body and don't be afraid to add an additional rest day as needed.
Final Thoughts
Whether you’re a recreational player looking to improve or a competitor aiming for the top, speed, strength, and endurance are key to excelling at pickleball. Research from racket sports shows that HIIT training is one of the most effective ways to enhance these physical attributes, allowing players to move faster, hit harder and last longer on the court.
By incorporating structured HIIT workouts, agility drills and strength training into your routine, you’ll notice improvements in reaction time, movement efficiency, and match endurance. Within a few weeks, you’ll be quicker on your feet, more powerful in your shots, and better able to sustain high-energy play throughout your matches.
So why not give it a try? Your future pickleball game will thank you. If you are based in Singapore and want to play, learn more about our pickleball community here.
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Related Resources and Studies
The studies in review...
Liu Y, Abdullah BB, Abu Saad HB. Effects of high-intensity interval training on strength, speed, and endurance performance among racket sports players: A systematic review. PLoS One. 2024 Jan 5;19(1):e0295362. doi: 10.1371/journal.pone.0295362. PMID: 38180964; PMCID: PMC10769056.
Cádiz Gallardo MP, Pradas de la Fuente F, Moreno-Azze A, Carrasco Páez L. Physiological demands of racket sports: a systematic review. Front Psychol. 2023 Mar 30;14:1149295. doi: 10.3389/fpsyg.2023.1149295. PMID: 37063547; PMCID: PMC10101231.
Other
Deng N, Soh KG, Abdullah B, Huang D. Effects of plyometric training on measures of physical fitness in racket sport athletes: a systematic review and meta-analysis. PeerJ. 2023 Dec 15;11:e16638. doi: 10.7717/peerj.16638. PMID: 38111665; PMCID: PMC10726777.
Stroesser K, Mulcaster A, Andrews DM. Pickleball Participation and the Health and Well-Being of Adults-A Scoping Review. J Phys Act Health. 2024 Jul 18:1-14. doi: 10.1123/jpah.2024-0092. Epub ahead of print. PMID: 39025467.
Cerezuela JL, Lirola MJ, Cangas AJ. Pickleball and mental health in adults: A systematic review. Front Psychol. 2023 Feb 21;14:1137047. doi: 10.3389/fpsyg.2023.1137047. PMID: 36895753; PMCID: PMC9988900.
Pergolizzi J Jr, Matera J, LeQuang JAK. Treating Geriatric Sports Injury Among Pickleball Players: A Narrative Review of an Exercise Craze Among Seniors. Cureus. 2023 Dec 4;15(12):e49909. doi: 10.7759/cureus.49909. PMID: 38174176; PMCID: PMC10763694.
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