How to Improve Your Mobility on the Pickleball Court

When I first started playing pickleball, I quickly realized it wasn’t just about hitting the ball back and forth—it’s about getting to the ball, too. And let me tell you, that can be a real challenge when you’ve got a few decades under your belt! But here’s the good news: improving your mobility on the pickleball court doesn’t require you to be a fitness buff or an athlete. With the right approach, you can move more smoothly and confidently on the court, no matter your age.

Here are some of the things that have worked for me, and I hope they’ll help you feel a little quicker on your feet too!

1. Warm Up Before Every Game

I learned this the hard way after a few aches and stiff joints. Before you even step onto the pickleball court, take a few minutes to warm up. I usually start with some light stretches—especially for the legs, hips, and back. Even a short walk around the court or some gentle arm swings can do wonders. Getting the blood flowing before you play loosens up those muscles and joints, making it easier to move once the game begins. Trust me, a little warm-up goes a long way!

2. Practice Side-to-Side Movements

One of the key things about pickleball is that you’re rarely standing still. A lot of the action happens side-to-side, so it’s important to get comfortable with lateral movements. A simple way to practice is to shuffle from one side of the court to the other without crossing your feet. Keep your knees slightly bent and your weight on the balls of your feet. This is something you can even practice at home or in your backyard to get used to it. Being able to quickly move left or right can make all the difference when that ball comes flying toward you.

3. Strengthen Your Legs

Pickleball may not be as intense as some other sports, but it’s still important to have strong legs for those quick movements. You don’t need a gym membership to do this, either. Simple exercises like squats, lunges, or even standing up and sitting down from a chair repeatedly can help. I like to do these during TV commercials or while waiting for my coffee to brew. Building leg strength improves your ability to move around the pickleball court, making you feel lighter on your feet.

4. Focus on Balance

One thing that can throw off your mobility is poor balance. And as we get older, balance isn’t always something we think about until we lose it. But the good news is that you can improve your balance with a few easy exercises. Try standing on one foot for 30 seconds at a time, then switch to the other foot. It’s a simple exercise, but it trains your body to stay stable even when you’re moving around. Better balance means you’ll be able to react quickly without losing your footing during a fast-paced pickleball rally.

5. Don’t Forget About Your Core

Now, I know some of us might hear “core” and think it’s something for younger folks with six-pack abs, but that’s not the case! A strong core is all about stability. When you have a solid core, it helps you move more efficiently and keeps you balanced as you reach for shots. I like to do some gentle core exercises, like seated leg lifts or even just tightening my abdominal muscles while standing. Believe it or not, this small effort can have a big impact on your mobility on the pickleball court.

6. Stay Light on Your Feet

I can’t tell you how many times I’ve seen players, including myself, get caught flat-footed. You’ve got to stay light on your feet! This doesn’t mean running around like a sprinter, but rather keeping your knees bent and your feet ready to move at a moment’s notice. If you’re too stiff or stationary, it becomes much harder to react. Try bouncing slightly on the balls of your feet between points to stay engaged and ready. It’s a simple trick that can make a big difference.

7. Anticipate the Ball

One of the best tips I’ve learned over the years is that mobility isn’t just about how fast you can move, but when you move. Anticipating where the ball is going to land gives you a head start. Watch your opponent’s body language—where are they looking, and how are they positioning their paddle? The more you play, the better you’ll get at predicting where the ball will go, which means you’ll spend less time scrambling and more time being in the right spot at the right time.

8. Work on Your Reaction Time

Pickleball is quick, but that doesn’t mean you have to be a speed demon. Improving your reaction time is something anyone can do, no matter their age. Simple exercises like bouncing a ball off the wall and catching it, or reacting to a friend tossing you a ball from different angles, can train your brain and body to respond faster. The more you practice reacting, the better you’ll get at moving efficiently when the ball is hit your way.

9. Take Shorter Steps

When I first started playing pickleball, I found myself trying to take big, sweeping steps to cover ground. But I quickly learned that shorter, quicker steps actually help you move more effectively. You’ll find it easier to adjust your position and make sharp movements with smaller steps. Plus, it’s less strain on your knees and hips!

10. Stay Hydrated and Rested

It may seem unrelated, but staying hydrated and well-rested makes a world of difference in your mobility. Dehydration or fatigue can slow you down and make your muscles feel stiff. Before you head out to the pickleball court, make sure you’ve had enough water and got a good night’s sleep. You’ll feel more energized and capable of moving around the court without feeling sluggish.

Final Thoughts

Improving your mobility on the pickleball court isn’t about being the fastest person out there—it’s about being smart, prepared, and efficient in your movements. With these tips, I’ve seen my own game improve, and I’m confident they can help you too. Whether you’re just starting out or have been playing pickleball for years, enhancing your mobility can make the game even more enjoyable.

So, grab that paddle, head to the court, and give these tips a try. You might find yourself moving quicker and more confidently in no time. And remember, pickleball is all about having fun—so get out there, keep moving, and enjoy the game!