Pickleball, one of the fastest-growing sports worldwide - and very popular in Singapore - demands quick reflexes, agility, and explosive power. Whether you’re rushing to the net, making a sharp lateral movement, or reacting to a fast return, your ability to generate speed and strength in short bursts is crucial. Plyometric training (PT) has long been used to improve these athletic traits, but how effective is it for racket sport athletes - including pickleball players?
A systematic review and meta-analysis by Deng et al. (2023) examined the effects of PT on racket sport athletes, including those in badminton, tennis, and table tennis. While pickleball was not specifically included, the sport shares many of the same physical demands. These findings can provide valuable insight into how PT might enhance your pickleball performance.
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.
Plyometrics Improve Performance
The review analysed 14 studies involving 746 racket sport athletes and found that PT led to small-to-moderate improvements in multiple fitness areas relevant to pickleball:
Muscle Power: Improvements of 8–12%, helping with explosive movements like jumping for overhead smashes.
Muscle Strength: Gains of around 10%, particularly in grip and lower-body strength, key for powerful shots and court coverage.
Sprint Speed: Players were able to move 7–10% faster, aiding in quick transitions to the kitchen line.
Change of Direction Ability: A 15% improvement in agility helped players respond quickly to opponents’ shots.
Reaction Time: Faster reflexes improved by 12–14%, crucial for handling fast volleys at the net.
Interestingly, the study found that training once or twice a week was just as effective as more frequent sessions, and improvements were seen whether training lasted less than seven weeks or longer.
Learn more about plyometric training here.
Is It Safe for Pickleball Players?
No injuries or adverse effects were reported in the analysed studies, suggesting that PT is generally safe when performed correctly. However, to minimise injury risk, start with low-impact plyometric exercises like squat jumps or lateral bounds before progressing to more intense drills.
Final Thoughts
If you’re a pickleball player looking to improve speed, agility, and reaction time, plyometric training could be a game-changer.
While this study focused on other racket sports, the physical demands of pickleball suggest that similar benefits could apply. Adding just one or two sessions per week could make you quicker on your feet and more explosive in your shots - giving you a competitive edge on the court. Future research should explore plyometric training's specific effects on pickleball players, but for now, it stands as a promising, accessible training method to take your game to the next level. 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 study in review... 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.
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.
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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