Optimizing Performance:
Sports Medicine Insights for Competitive Pickleballers
By: Dr. Ricardo Colberg
Pickleball may look simple at first glance, but any competitive player knows it’s a sport that demands speed, precision, and endurance. As pickleball grows, so does the level of competition — and serious players are always searching for ways to elevate their game.
At Andrews Sports Medicine, our physicians work with athletes across all sports, including pickleball, to help them maximize performance while protecting their health. Dr. Ricardo Colberg, non-surgical sports medicine physician, shares his insights on how players at The Picklr Birmingham and beyond can take their performance to the next level.
The Athletic Demands of Pickleball
Unlike casual recreational play, competitive pickleball requires repeated bursts of speed, quick lateral movement, and sustained focus during long rallies. These movements challenge the body in unique ways.
“Pickleball players often underestimate the physical demands of the game,” says Dr. Colberg. “The footwork, reaction time, and core stability required are very similar to tennis or basketball. The more prepared your body is, the sharper and safer your play will be.”
Strength and Conditioning for Pickleball
Developing the right foundation is critical for injury prevention and peak performance.
- Lower Body Strength: Squats, lunges, and calf raises improve explosive movements and court coverage. They also give you endurance to be able to squat down repeatedly to hit balls in the kitchen.
- Core Stability: Planks, medicine ball twists, and balance exercises enhance agility and help with quick directional changes.
- Upper Body Power: Resistance band shoulder work and wrist strengthening exercises improve paddle control and swing endurance.
“Strengthening the lower body and core improves balance and quickness, while upper body training supports consistent shot-making,” Dr. Colberg explains. “You don’t need to train like a professional tennis player, but you do need a well-rounded program.”
The Role of Recovery in Performance
Competitive players often focus on training volume, but performance gains actually happen during recovery.
“Recovery is where your body adapts and grows stronger,” Dr. Colberg emphasizes. “Ignoring recovery leads to fatigue, which reduces reaction time and increases the risk of mistakes and injuries.”
Key recovery strategies include:
- Post-match stretching to maintain flexibility
- Ice or compression for sore joints
- Hydration and balanced nutrition to replenish energy stores
- Active recovery through light activities like swimming or yoga
Mental Preparation & Focus
Beyond the physical, pickleball success requires mental sharpness and resilience. Players who can stay calm under pressure often have the advantage in close matches.
“Your body and mind have to work together. Developing focus, breathing techniques, and strategies for stressful points can separate good players from great players,” says Dr. Colberg.
Simple practices like visualization, pre-serve routines, and controlled breathing can help athletes remain steady in high-stakes games.
When to Seek Professional Guidance
Even highly conditioned athletes can experience pain, stiffness, or decreased performance if something isn’t right.
“If you notice persistent soreness, limited mobility, or your performance is declining despite hard work, that’s a signal to see a sports medicine physician,” advises Dr. Colberg. “Often, we can correct small issues before they become big ones — and help you get back to playing at your best.”
At Andrews Sports Medicine, we work together locally with The Picklr Birmingham instructors to identify problems in form and technique. We recommend seeking advice from Picklr instructors, or instructors in your area.
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Elevate Your Game
Competitive pickleball is here to stay — and at The Picklr Birmingham, athletes are pushing the sport forward. By focusing on strength, recovery, and mental preparation, players can not only stay healthy but also gain a competitive edge.
At Andrews Sports Medicine, we’re proud to partner with The Picklr Birmingham to provide advanced care and performance insights for athletes who want to stay in the game and play at the highest level.
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