Pickleball is the fastest-growing sport in America, and with that growth comes a surge of sore knees, tight shoulders and Achilles injuries. The game is easy to learn, but the quick shuffles and low dinks are tougher on the body than most new players expect.

A little strength training goes a long way. These five simple exercises from our Kitchen Line Foundations series help players of any age move faster, stay balanced and avoid the injuries that keep people off the court.

Five minutes that save your season

Before the first dink, walk briskly around the court twice, then do 10 arm circles each way, 10 hip circles, 10 toe-and-heel raises and 5 gentle side lunges per side. Finish with light paddle swings and easy rallies from the kitchen. That's all it takes to switch your body on.

How these five work together

Pickleball movement is short and quick: shuffles across the kitchen line, sudden reaches and plenty of time in a low athletic stance. Goblet squats build the leg strength to stay low without your back taking over. Lateral band walks strengthen the hip muscles that drive side-to-side steps and stabilize the knee. Balance reaches train the reflexes that keep you upright when you lunge for a ball. Band chops add power to drives. Calf raises with a pause build the Achilles resilience that sudden starts demand. The routine is short, but it targets every common pickleball complaint.

1. Goblet Squat

How to do it: Hold a dumbbell at your chest and squat deep with your chest up. 3 sets of 10.

Why it matters: Staying low at the kitchen line takes leg strength and mobility.

2. Lateral Band Walk

How to do it: Wear a mini band above your knees and step sideways 10 steps each way. 3 sets.

Why it matters: It strengthens the glutes for quick side-to-side shuffles.

3. Single-Leg Balance Reach

How to do it: Stand on one leg and reach the other foot forward, sideways and back. 3 sets of 5 per side.

Why it matters: Better balance helps prevent falls, the biggest injury risk in pickleball.

4. Band Rotation (Chop)

How to do it: Pull a band diagonally across your body from high to low. 3 sets of 10 per side.

Why it matters: It builds core rotation for drives and overheads.

5. Calf Raise with Pause

How to do it: Rise onto your toes, pause 2 seconds, lower slowly. 3 sets of 15.

Why it matters: Strong calves protect against Achilles strains during quick starts.

Adjusting for your level and position

New players should start with bodyweight versions and two sets of each exercise. More competitive players can hold heavier weights for squats, add a third set and include short lateral shuffle sprints for court speed. If you play doubles mostly at the kitchen line, emphasize balance and squat endurance. Singles players need more conditioning and quick lateral starts.

Sample If an exercise bothers your knees, reduce the depth first before you reduce the reps. session

One Pickleball session, in order: Goblet Squat (3 sets of 10); Lateral Band Walk (3 sets); Single-Leg Balance Reach (3 sets of 5 per side); Band Rotation (Chop) (3 sets of 10 per side); Calf Raise with Pause (3 sets of 15).

Progressing safely

If an exercise bothers your knees, reduce the depth first before you reduce the reps.

The mistake to avoid

The error we see most often is jumping straight into games without a warm-up.

Your weekly schedule

Do 2 short strength sessions a week on non-playing days.

Pickleball recovery and fuel

Many players are on court several days in a row, so build in at least one rest day a week. Ice or gentle movement helps sore knees, and calf stretching after play protects the Achilles. Drink water before you feel thirsty, especially outdoors. Good court shoes with lateral support make a surprising difference too. Running shoes aren't built for side-to-side movement.

Quick answers

I'm over 60. Is this safe for me? These exercises suit most healthy adults of any age. Start with bodyweight and check with your doctor if you have a joint or heart condition.

How long until I notice a difference? Most players feel steadier on court and less sore after games within three to four weeks.

Dink, drive and dominate

Players who add strength work tell us they move better and recover faster after a long round of games. Our Pickleball training programs give you a simple plan at $9.99, $19.99 or $49.99, delivered as an instant PDF. Pair it with tennis or a 50+ program and save 15% on two ebooks or 20% on three or more. Or let the free program quiz pick for you.

Consult a physician before beginning a new exercise program.