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

Pickleball Fitness

A steady kitchen stance and a confident first step.

Strength for low reaches, lateral recovery and short, repeated steps. The Tennis department’s elbow-care routines also cover paddle-related forearm symptoms.

Low ready stanceLateral balancePaddle elbow care
Choose your goal

Four ways to train for Pickleball

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 for 3–5 minutes. Rehearse short side steps, gentle hip hinges and shallow squats. Begin play with easy dinks and controlled movement.

0 of 12 sets DoneMark each set Done as you finish

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01

Goblet squat

Build leg strength from a stable base for a steady kitchen stance, low reaches and short recovery steps. Build this quality for competitive movement and repeatability.

Hold a dumbbell at your chest. Sit between your hips, then stand.

12 reps per set · 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

Lateral lunge

Develop controlled side-to-side strength for a steady kitchen stance, low reaches and short recovery steps. 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
03

Supported dumbbell row

Support upper-back posture and pulling strength for a steady kitchen stance, low reaches and short recovery steps. 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 a steady kitchen stance, low reaches and short recovery steps. 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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