Pickleball Basics & Improving Balance
Does it feel like everyone is talking about pickleball lately? Probably because they are!
Though the game started in 1965, it has gained massive popularity over the past 10 years, and that's only accelerated in the past two. As America's fastest growing sport, Pickleball's social and health benefits are driving its success.
What is Pickleball?
Pickleball can best be described as a cross between ping-pong, tennis, and badminton. Rather than rackets, players use paddles to hit a small plastic ball with holes. Singles or doubles players serve over the net, allowing it to bounce before returning it and then eventually volleying back and forth until play ends. The game ends when a player or team earns 11 or 15 points and is ahead by 2.
Who Can Play?
Anyone can play pickleball, which is likely one of the driving forces behind pickleball’s newfound popularity. It’s estimated that there are nearly 5 million pickleball players in the U.S. right now
and that number is projected to grow exponentially in the coming decade. The average age of pickleball players is 38, much younger than it had been in the past. Rommie Maxey, known as “Mr. Pickleball,” shared stories of playing with his grandchildren and emphasized how multigenerational the sport and games can be.
The Health Benefits of Pickleball
Pickleball & Balance
Pickleball and balance go hand in hand. Balance is essential to quickly move around the court. Players should start with a solid base by spreading their legs with their knees bent. This will allow them to pivot and take quick, choppy steps forward and backward. It’s important to avoid backpedaling as falling is almost certain. Pickleball players can wear pickleball shoes, which offer a wider toe box allowing for better balance.
Balance is in many ways a holistic measure of a person's health and fitness. So if you exercise regularly, and challenge your muscles and your balance, it will improve. If you have a period of time where you're just going through the motions, or skipping the difficult exercises, your balance will deteriorate over time. Challenging your body by playing pickleball is a fun way to maintain or improve your balance. Like any sport, new players will get better with consistency and practice. Perfecting your pickleball skills will likely lead to other health benefits.
Strength
Rommie Maxey, PhD in biomechanics, pickleball champion and coach, stresses the importance of strength training for both pickleball and balance. He suggests strength training every other day and focusing on the core, legs and biceps. Core strength is essential for staying upright on the court. Leg strength is important for making quick, powerful steps. Upper body strength is required for effective hitting.
Maintaining muscle tone and strength is important for maintaining the ability to perform basic life functions and living independently. Strength training has also been shown to improve bone health, flexibility and mobility, brain health, mood, posture, coordination, and increase energy levels.
Hydration
Success in pickleball also requires hydration, especially if you’re playing many games in the heat. Maxey noted that just drinking water during a game is not enough. He will start hydrating 3-4 days before a tournament. Dehydration can lead to dizziness and falls if you’re not careful. Beyond pickleball, proper hydration helps increase energy, promote weight loss, and support the kidneys and maintain regularity.
Mind & Body Health
For many, the social component of pickleball is a huge draw. It’s a fun way to come together and enjoy physical activity. Exercise and socializing both offer benefits for mental and physical health. Participating in regular social activity can decrease feelings of loneliness, improve memory, increase feelings of happiness and well-being, and may help you live longer. The social aspect of pickleball is likely part of its recent surge in popularity, especially as we emerge from the past two years of pandemic lockdowns.
Why should you consider playing the sport?
It’s a social game. Unlike tennis, there is a lot of back and forth between players. Playing pickleball is equal parts social gathering and athletic competition.
It’s easy to pick up. There aren’t very many rules and they are simple to learn. New players can learn the basics in a single lesson.
It requires little equipment. All you need is a racket, a ball, and a court. Pickleball courts are going up as fast as they possibly can all over the country.
It’s competitive. Whether you were an athlete in the past or not, it’s always fun to engage in friendly competition and feel accomplished.
There are many health benefits of pickleball. Being active outside with friends does wonders for anyone’s mental and physical health.
Starting a new exercise routine or sport can certainly be daunting, but pickleball is very forgiving and beneficial in so many ways. So what are you waiting for? Grab a paddle, fill up your water bottle, lace up those tennis shoes, it’s time to hit the court!