1 Health Related-Fitness

The purpose of this chapter is to provide readers with an understanding of the fitness components associated with pickleball. The chapter will also highlight the importance of incorporating warm-up and cool-down phases during play, as well as the health benefits that participation in pickleball can offer.

Warm up

Pickleball welcomes players of all ages and skill levels to the sport. Consequently, many players feel they can simply step onto the court and start playing without warming up. However, a proper warm-up is essential for enhancing performance and reducing the risk of injury. During the warm-up, it’s important to engage in dynamic stretches to prepare the body for the intensity of gameplay (1).

The warm-up should imitate movements that occur during a pickleball match. The warm up should be completed for a minimum of 5-10 minutes. Below are examples of dynamic stretches that can be included in the warm-up routine before starting gameplay.

• • • • • • • • • Arm circles
                • Leg swings
                • Jog
                • Side shuffles
                • High knees

Fitness Components

Pickleball is mostly anaerobic in nature due to the need for short, explosive bursts of movement to reach the ball quickly and execute powerful shots, such as overheads. However, matches with extended rallies demand continuous movement across the court. These long rallies can challenge a players’ aerobic endurance. Beyond cardiorespiratory fitness, the sport demands a combination of agility, balance, coordination, muscular strength, and muscular endurance, as outlined below.

Agility: Quick change of direction is required to react to the ball and anticipate the opponents shots.

Balance: A strong base and good balance are essential for executing powerful and accurate shots in pickleball. The game demands constant, quick changes of direction, including forward, backward, and lateral movements. Maintaining balance throughout gameplay not only facilitates these rapid direction changes but also helps prevent falls and injuries.

Coordination: Hand-eye coordination is crucial for players to return fast paced shots when at the kitchen.

Muscular Strength: Generating power for drives, volleys, overhead smash, and serves requires muscular strength, not only in the arms but also in the legs and core.

Muscular Endurance: The repetitive paddle swings and sustained squatting required at the kitchen, demand endurance in the arm and leg muscles.

Cool Down

After playing, it’s important to allow the body to return to its pre-activity state. A short walk around the court can help players cool down and facilitate the return of the heart rate to normal ranges. Once the body has reached its pre-activity state, static stretches should be performed to  increase flexibility. These stretches should target all major muscle groups, with each one held for 15-30 seconds (1).

Benefits

The CDC recommends 75 minutes of vigorous or 150 minutes of moderate-intensity activity per week for health benefits (1). Playing pickleball is a fun way to help individuals meet these recommendations. Table 1.1  below illustrates specific health benefits associated with physical activity (1).

 Table 1.1.