OFF-COURT TRAINING TO HELP YOU PERFORM BETTER ON COURT
I’ve been getting more and more questions about off-court training, so I wanted to share my routine and recommendations for helping players perform better, stay healthy, and build longevity.
My philosophy is simple: a little goes a long way. Small, consistent habits compound over time.
My Weekly Routine
Strength Training — 3–5x/week
About 30 minutes using 20–55 lb dumbbells. I focus on faster-paced supersets, lighter weights, and minimal rest. I’ll add heavier, lower-rep work about once a week.
Pilates & Yoga — 2–3x/week
Even 10–20 minutes can make a huge difference. I sleep better, my back feels better, and my body feels more mobile. And don’t underestimate Pilates—it’s not easy!
Stretching — Daily
5 minutes before and after workouts, plus another 5 minutes before bed.
YouTube is a great source for strength training, pilates and stretching routines!
Nutrition
I focus on whole foods most of the time, but I also believe in enjoying life. I aim for roughly a 70/30 balance and take vitamins and creatine daily.
Footwork & Cardio — 3x/week
Footwork drills, jump rope, and/or the stationary bike. Sessions can be anywhere from 5–30 minutes.
If You’re New to Off-Court Training
Start simple. Pilates and yoga are great places to begin, then gradually add strength training.
Start with 2–3 full-body workouts per week for 15–25 minutes. The goal is to build consistency while still allowing your body to recover.
And don't forget rest! I recommend at least 2 full rest days each week—yes, that means taking some time off from pickleball, too.
MY AT-HOME SETUP
My home setup was originally put together during COVID, and it’s still all I need for most of my training:
Bowflex adjustable dumbbells
Pull-up bar
Resistance bands
Stationary bike
You don’t need a huge home gym or a ton of equipment. With a few basic tools and 15–30 minutes of consistent work, you can build strength, improve movement, and support your pickleball game for the long run.
Adding even a little off-court training can make a huge difference in your on-court performance, injury prevention, and long-term longevity.
Train smart. Recover well. Play better.
