We sat down with Lisa to talk about what it really takes to compete, from mastering the kitchen game to protecting your back and the one habit recreational players keep skipping.
Pickleball may be played on a small court, but it asks a lot of the body. Below, Lisa shares what separates recreational players from competitors, the injuries she sees most often, and the training that's made the biggest difference in her own game.
What do you think separates a recreational pickleball player from a high-level competitive player?
The ability to play the soft kitchen game definitely sets apart a recreational player from a high level competitive player. I would also add drilling. High level players tend to drill at least once a week to work on repetition for pickleball skills.
What does your typical week of training look like when you're preparing to compete?
When a tournament is coming up it is important to practice with your partner as much as possible. This helps with getting any “kinks” out like communication issues with middle balls and working on stacking and court position with your partner. The more you play together the better. I would also recommend resting the body a little before a competition, especially if the tournament is a multiple day tournament.
What do you think are the biggest physical demands of pickleball that people don't realize?
When playing higher level pickleball the rallies and points will last longer. So the players have to move more in terms of squatting, pivoting, side shuffling, back peddling, jumping, etc. This can cause strain on the back, knees and ankles.
How important are things like mobility, balance, reaction time, and footwork compared with pure strength?
Pickleball does not require a ton of overall muscular strength. Mobility, agility, balance, reaction time and footwork are all equally important to the game. The court is very small, but the game moves fast and a player needs to be able to move with their partner and the ball quickly. Each point can cause a player to move forward, backwards, right and left while squatting and jumping so it is very important to work on overall balance and mobility to be successful and injury free while playing.
Are there any exercises or types of training that you feel have made the biggest difference in your game?
Definitely working on my balance and agility with step workouts and cone marker workouts where squatting and jumping is involved has helped me with my overall pickleball game. I would add core exercise because a stronger core will help a player move easier (it will also protect the back).
Are there particular injuries you've experienced yourself or see frequently among competitive players?
Yes, I have experienced lower back injuries from pickleball. I have worked on this by increasing my overall core exercises in my workouts to help strengthen and protect my back. I have also been to a physical therapist to help heal and strengthen my lower back so I can get back on the court as soon as possible. Other common pickleball injuries tend to be around the foot and ankle, knee, elbow and shoulders.
What do you think recreational players are doing that puts them at the greatest risk for injury?
I rarely ever see recreational players warm up before they play pickleball. This definitely increases the risk of injuries while they play. Proper equipment in terms of good supportive and grippy shoes are very important to playing, whether it be recreational or high level. I would also add to take care of any aches and pains a player must experience right at the start of pain onset.
What's one physical quality you wish more pickleball players would work on?
Overall fitness and endurance to play the full time at the highest level. I think the players who want to play consistently and frequently need to work on their overall fitness level and endurance to be able to play the entire time without getting tired and “sloppy” which causes injuries.
What have you learned about pickleball from your training background that you think other players may overlook?
The importance of BALANCE and AGILITY to play at a higher level. Anyone can play a little here and there. Anyone can stand on a court and hit a ball with a paddle. But, the higher ability to move from front to back, right to left, squat and jump with ease is extremely crucial to play pickleball successfully and safely.
What should a pickleball player look for when searching for a rehab professional to help with their injury or improve performance?
I think it is important for a pickleballer to make sure their rehab professional knows about the game of pickleball. They need to know what it requires of the body to play it well and often. It seems like such a small spaced, simple sport, but it requires so much of a person's overall body to play it well. There is a lot of strain on a person’s knees, back and shoulders and those joints need to be healthy to play.
Getting back into a sport or workout routine after time off? Want to move better and stay injury-free? Call us to schedule a 1-on-1 training session and fitness assessment with Lisa to build a training plan around your goals, strength, and mobility.
