Pickleball has taken the sports world by storm. More than just a fun activity, it's a dynamic workout that gets you moving, sharpens your skills, and burns calories. If you’re looking for ways to maximize the fitness benefits of pickleball while enhancing your game, incorporating drills into your routine is a great place to start.

Whether you're new to pickleball or already a seasoned player, these five drills will get your heart rate up, improve your performance on the court, and help you shed some calories. Best of all, these exercises keep the fun and social aspect of the sport alive, so you're never missing out on the enjoyment pickleball brings.

1. Dink and dash drill

Dinking is a core skill in pickleball, and mastering it can give you a real advantage in matches. However, dinks aren't just about finesse – they can also help boost your fitness, especially when combined with quick movements around the court.

To perform the Dink and Dash drill, stand at the kitchen line with a partner facing you on the other side of the net. Start by hitting soft dinks back and forth, focusing on keeping the ball low and controlled. But here’s the twist: after every dink, quickly retreat to the baseline and sprint back to the kitchen for the next dink. Repeat this for several minutes to challenge your endurance.

This back-and-forth movement not only hones your dinking skills but also pushes your cardio limits, helping you burn calories while improving your footwork and control. For an extra challenge, increase the pace of your dinks or shorten your recovery time between sprints.

2. Side-to-side footwork drill

Footwork is key in pickleball, and improving your lateral movement can give you an edge in reacting to your opponent’s shots. The Side-to-Side Footwork Drill is an excellent way to increase your agility while torching calories.

To perform this drill, start at the center of the baseline. Have a partner feed balls to the far corners of the court, one on your forehand side and one on your backhand side. Shuffle sideways to return each ball, then quickly move back to the center. This side-to-side movement keeps your feet engaged and your heart rate elevated.

The quick shifts from one side of the court to the other mimic real-game situations, helping you build the muscle memory and stamina needed for fast-paced rallies. This drill also strengthens your lower body, especially your quads, hamstrings, and calves, contributing to overall fitness.

3. Third shot drop practice

The third shot drop is a crucial strategy in pickleball, where you aim to softly place the ball into the opponent’s kitchen after the serve and return. This shot requires precision and timing, but it also involves quick movements that can boost your caloric burn.

In this drill, have a partner serve to you. After receiving the serve, practice executing a controlled third shot drop that lands just over the net in the opponent's kitchen. As soon as you hit the drop, rush forward to the kitchen line to prepare for the next shot.

Not only does this drill improve your shot accuracy, but it also works your cardiovascular system by keeping you constantly on the move. The act of sprinting forward after a controlled drop requires quick transitions between offensive and defensive play, pushing your fitness limits.

4. Quick volley exchange

Volleying is all about fast reflexes and hand-eye coordination. The Quick Volley Exchange drill is designed to enhance your reaction time, footwork, and upper-body strength, all while keeping you moving constantly. This drill will give you a solid workout while preparing you for those quick, intense exchanges that can define a match.

To perform this drill, stand at the kitchen line with a partner across the net. Engage in fast-paced volleys, aiming to hit the ball back and forth without letting it drop. The goal is to maintain speed and control as you volley quickly, adjusting to each new shot with minimal downtime.

Because this drill involves continuous movement and rapid reactions, it serves as both a cardio and strength exercise. The quick shifts in direction, along with the constant engagement of your arms and core, make this a full-body workout.

5. Serve and return drill

Your serve and return are the foundation of every rally, and sharpening these skills will dramatically improve your overall performance in pickleball. But beyond skill development, this drill also provides an effective workout by keeping you constantly moving from baseline to kitchen.

Start by practicing your serve from various points along the baseline, focusing on both power and placement. After serving, quickly run toward the kitchen line to get into a rally position. Have your partner return the ball, and continue to practice your returns by hitting the ball deep into your opponent’s court or executing a drop shot. Repeat this drill for 15-20 minutes at a time.

Not only does this drill improve your serve and return strategy, but the sprint from baseline to kitchen gives you a great cardiovascular workout. The continuous motion ensures that you stay active throughout the drill, helping you burn calories while practicing one of the most important parts of your game.

How many calories does pickleball burn?

While each of these drills targets a specific skill set, they all have one thing in common: they keep you moving and increase your fitness. The number of calories you burn during these drills can vary based on factors like your body weight, fitness level, and intensity of play.

Here are a few tips to maximize your calorie burn during your pickleball sessions:

• Increase intensity: The more effort you put into each drill, the more calories you'll burn. Keep the pace high, and don't be afraid to challenge yourself by pushing your limits.

• Extend your play time: The longer you stay on the court, the more calories you'll burn. Aim for at least 60 minutes of play to see the full fitness benefits of pickleball.

• Work on agility: Quick, sharp movements are key to burning more calories. Focus on drills that challenge your lateral movement and reaction time, such as the Side-to-Side Footwork Drill and the Quick Volley Exchange.

Enhance your Pickleball experience with PB5star Gear

Maximizing your workout on the pickleball court is about more than just skill and effort – it's also about having the right gear to keep you comfortable and supported. At PB5star, we're passionate about helping pickleball enthusiasts like you stay at the top of their game with high-performance apparel that enhances both comfort and style.

Here’s how our gear can elevate your pickleball experience:

• Stay cool and dry: Our Racer Back Sports Bra is crafted from a moisture-wicking blend of nylon and spandex, helping you stay cool during those intense drills.

• Move with freedom: The Cropped Performance Hoodie provides flexibility, so you can move swiftly across the court without feeling restricted.

• Look and feel confident: The W's X-Over Back Sports Bra not only offers support but also adds a stylish touch to your court-ready look. You'll feel confident whether you're playing a match or hanging out post-game.

At PB5star, we understand that feeling good on the court starts with the right gear. Our high-quality, performance-driven apparel is designed to support your fitness journey while keeping you stylish. Ready to take your pickleball drills to the next level? Explore PB5star’s collection and join a community of pickleball enthusiasts who value both performance and style.

Burn Calories and Boost Your Fitness with Pickleball

Pickleball is more than just a game – it’s an exciting way to stay fit while having fun. By incorporating these five drills into your practice routine, you can sharpen your skills, improve your fitness, and burn calories. Whether you're perfecting your third shot drop or working on your volleys, every drill helps you become a stronger player.

With PB5star's performance apparel, you can enhance your experience on the court, ensuring you're comfortable, stylish, and ready to play your best game. So, lace up your shoes, grab your paddle, and hit the court with confidence – because the pickleball court is where fitness meets fun.