Cincinnati Country Club FitnessTennis · Fitness & Wellness
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Tennis department · Fitness & Wellness

Paddleball Fitness

Move side to side with strength and control.

Prepare for repeated rallies with lateral leg strength, shoulder control and forearm-care habits. Match gym volume to your court schedule.

Lateral recoveryHip controlForearm care
Choose your goal

Four ways to train for Paddleball

Selected pathway

Athletic Edge

A performance program for experienced athletes using greater resistance, faster intent and more demanding single-leg and trunk work.

Sport strengthPerformanceRepeatability

This is not the junior plan. Use it after mastering the movement foundations, keep one to two good reps in reserve and coordinate hard gym days with practices and competition.

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Athletic Edge · Eight-week plan · Two workouts a week

Week 1 · Session A

3 sets × 6–8 quality reps90 seconds rest between setsSuggested starting point. Adjust sets, reps, resistance and range with a qualified trainer or clinician.
Before you start · Warm-up

Walk or cycle easily for 3–5 minutes, then rehearse side steps and gentle squats. Start your court session with easy rallies before faster movement.

0 of 12 sets DoneMark each set Done as you finish

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01

Lateral lunge

Develop controlled side-to-side strength for repeated rallies, lateral movement and shoulder control. Build this quality for competitive movement and repeatability.

Hold a light dumbbell at your chest. Step sideways, sit your hips back, then push back.

12 reps per side · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
02

Single-leg Romanian deadlift

Train single-leg hip control and balance for repeated rallies, lateral movement and shoulder control. Build this quality for competitive movement and repeatability.

Use a rail for balance. Hinge over one leg; keep your hips level.

12 reps per side; two-leg version: 12 total · Rest 90 sec

Log your sets

Enter your completed reps, then mark Done. Your chosen exercise version records the difficulty.

3 sets

Supported single-leg RDLBodyweight / no added load

SetRepsDone
1
2
3
90-sec rest1:30
03

Supported dumbbell row

Support upper-back posture and pulling strength for repeated rallies, lateral movement and shoulder control. Build this quality for competitive movement and repeatability.

Support one hand on a bench. Pull toward your hip without twisting.

12 reps per side; seated row: 12 total · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
04

Pallof press

Resist unwanted trunk rotation for repeated rallies, lateral movement and shoulder control. Build this quality for competitive movement and repeatability.

Stand shoulder-width. Press away from your chest without rotating toward the anchor.

12 reps per side · Rest 90 sec

Log your sets

Enter your band color or resistance level and reps, then mark Done.

3 sets

Standing Pallof pressBand resistance

SetBand / levelRepsDone
1
2
3
90-sec rest1:30
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