Why everyone’s talking about pickleball (and why you should too)

Whether it’s your retired neighbour, your competitive colleague or your friend who wants to get fit, everyone’s talking about pickleball. Invented in 1960 and imported to Quebec in 2008, it’s only in the last few years that its popularity has grown.

In this article, we explore what makes this sport so attractive: its simple rules, its accessibility, its many fitness benefits and its social dimension. You’ll also discover how it differs from other racket sports, how to get the most out of it for your health, and what precautions you need to take to play safely. Plus, a few training tips to improve your performance… while having fun!

What makes pickleball so popular?

Pickleball is a dynamic sport that combines elements of tennis, ping pong and badminton. It is particularly attractive because of its low impact on the joints, thanks to a smaller court that limits movement. So, technique and strategy take precedence over strength and speed.

Another advantage is the ease with which it can be equipped. All you need to get started is a racket and a ball. Complete sets of four rackets and balls are available for as little as $50, making it an affordable pastime.

In organised leagues, players are categorised according to their ability and skill level. They then play against opponents of a similar calibre, making the sport enjoyable and accessible.

How is pickleball different from tennis?

Other than the basic principle of throwing the ball over the net, pickleball shares few similarities with tennis. The court used is identical to that of badminton, and therefore smaller than that of tennis. The net is positioned lower, making it easier for the ball to pass over it.

The ball used is light and perforated, reducing its speed and slowing down the game. The racket is solid, giving greater control over the force and direction of shots.

In short, pickleball is renowned for being a gentler, slower-paced sport than tennis in general, making it an ideal option for players of all ages.

What physical skills do you develop playing pickleball?

There are many fitness benefits to playing pickleball for beginners and experienced players alike:

• Cardiovascular capacity: improved by moving quickly and playing continuously
• Quicker reflexes in response to unpredictable shots from opponents
• Improved coordination, combining multidirectional movements with precise racket handling
• Improved balance: stabilizing muscles are used during fast movements;
• Developed strength and endurance, particularly in the legs, torso and upper limbs
• Improved proprioception (your body’s ability to sense movement, action, and location, for better positioning) on the court and moving efficiently as a result
• as well as improved memory, by retaining the rules of the game, its strategies and sequences

A fun sport, but not without its risks!

Every sport has its risks of injury, and pickleball is no exception! Rapid movements and changes of direction can lead to injuries and falls. Repeated movements also increase stress on the joints. Among the most common injuries are sprains, fractures and contusions. The joints most at risk are the knees, wrists, elbows and shoulders.

That said, if you adopt the right habits, you can still have fun… in complete safety! Here are 6 essential tips to put into practice:

1. A proper warm-up: Before each game, it’s important to take 10 to 15 minutes to do a thorough warm-up. Use dynamic movements for the main areas involved, such as the wrists, shoulders, hips, knees and ankles.
2. Have the right equipment: Invest in a suitable pair of shoes that offer stability for the ankle and good cushioning (court shoes or tennis shoes). Having a racket with a weight and handle size suited to your hand will reduce wrist and elbow strain.
3. Eat well and stay well hydrated: A varied diet and good hydration help recovery and reduce the risk of injury.
4. Plan progression, recovery and rest: In any sport, too much is like not enough. Don’t start off by playing for too long or too often. Gradually increase the volume of play and, above all, listen to your body: take breaks if you feel too tired or in pain.
5. Use the right technique: Good posture and good striking and movement techniques are essential.
6. Strengthen your muscles: a stronger body is more stable and better protected against injury.

How can you improve your performance?

Once you’ve had a taste of this sport, you’ll want to perform. You can, of course, take lessons to improve your technique. But you also need to improve your general fitness. I advise you to incorporate these forms of training into your routine:

• Cardiovascular: Running, cycling, swimming and any cardiovascular equipment will help you improve your endurance and energy on the field.
• Strength: Strengthening leg, core and arm muscles will help you to be more stable and powerful.
• Flexibility: Yoga and stretching will help prevent injury and make you more mobile on the field.
• Agility and balance: Performing pickleball-specific movement exercises, direction changes and playing other ball games will make you faster and more precise on the court.

Pickleball is a sport that is accessible to everyone, regardless of age or level of experience. To get the most out of it, it’s essential to adopt a training program that’s suited to your goals and your condition.  Don’t hesitate to consult your trainer-kinésiologist: they will be able to guide you in planning your training sessions and help you progress safely and effectively!

Get your racquet on!

Why everyone's talking about pickleball (and why you should too) is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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