• Exercise Enthusiast

Top Tips On Perfecting Your Pickleball Game

Updated: Jan 17

Pickleball is the latest court craze in the US, and globally.

Pickleball tournaments are popping up like mushrooms, drawing individuals of all ages young and old, to enjoy the physical and mental health benefits.

The sport growth is due to a few factors being:

1. Its similarity to other racket wielding sports; tennis and badminton,

2. The speed of play 'tampered down' by the nature of the whiffle ball used.

3. The racket used in play allows for better 'leverage' of ball contact and is has a larger surface area vs a traditional tennis racket.

Any individual starting out any sport activity should understand some basics of health and maintain a clear idea of health limitations and activity expectation.

Without ATP(adenosine triphosphate) energy, all cells function at less than optimal rates, increasing fatigue and slower long term recovery. Our Fourth tip addresses how to help your body maintain ATP levels, maximizing energy and faster recovery.

First Tip:

Rehydrate with an electrolyte drink prior and during your Pickleball matches. The electrolyte drink should include a complete profile of electrolytes: Calcium, Magnesium, Phosphorous, Sodium, Potassium. The most commonly known electrolytes are Sodium and Potassium, however our bodies requires all of the above electrolytes to maximize the potential of enabling fluid entering and exiting the cell.

All athletes expending energy, require electrolyte hydration to replace the electrolytes occurring in sweat losses, and utilization of energy. The body requires both vitamins and minerals to break down the macronutrients; protein fats and carbohydrates, required to make the energy necessary for chemical reactions and movement.

Second Tip:

Warming up prior to exercise to allow blood flow to all extremities, muscle and soft tissue will help prevent injuries and provide pliability.

Flexibility is you friend, when it comes to your long and short Pickleball game.

Pliability of extremities, allows for longer reach and quicker responses to angled volleys and an aggressive short game.

Warming up generates heat within our muscles, creates blood flow and wakes up sleeping muscle fibers. Blood flow brings oxygen and nutrients to the muscles, which is important to muscle engagement, performance and recovery.

A brief 5-to 10 minutes of jogging in place, light stretching, jumping jacks, arm rotations, planks, setups, can all be beneficial to agility and movement.

Third Tip:

Strength training to maintain muscle integrity will amplify your performance while extending your endurance.

Muscle strength, in particular core strength, is where athletes create the power for quick off center forward and lateral movement. The core is centrally located through out the waistline of the body and is the 'foundation' for all athletes.

Engaging, strengthening and activating the hip flexors, quadriceps, hamstrings and pelvic area, creates upright stability. By strengthening all these areas, an athlete can reduce injury potential, while extending endurance and play for longer periods of time.

A key element while lifting is to replace glycogen stores. Glycogen is your energy bank within muscle, and is repeatedly making withdrawals while being engaged in any physical activity. While engaging in any strength training activity it has been shown to be beneficial to replace the glycogen used up while exercising.

Forth Tip:

The Fourth Tip is to review your nutrition before and following pickleball play; and in particular the mineral Magnesium.

By doing so will help you maintain consistent energy levels and recover faster from a previous days activity level.


Repleting your body with a few hundred calories, one hour prior to any sport activity, will allow enough time for digestion and for the necessary micronutrients to work within the system.

Depending on the individual, duration of activity, health condition, and assimilation and utilization of calories, will dictate the form of calories ingested.

A bowl of oatmeal an hour before play, tends to suffice for activities of less than 1 hour. Activities lasting for longer than one hour, it is recommended to consume light calories throughout the duration of play with electrolyte hydration.

Each individual is unique and one size does not fit all.

Recommended Daily Intake(RDI) is a 'basis' for society to evaluate micronutrient intake for the body to exist and to maintain health. These nutritional guideline can fluctuate according to each person, depending on health and how the body utilizes micronutrients.

Magnesium, The Missing Mineral.

Magnesium, a mineral which your body requires at very high levels, has been targeted as a deficient mineral in the diets of North Americans. Over 70% of Americans are low in Magnesium, which may be contributing to our higher cardiovascular disease levels and insulin sensitivities, a.k.a. diabetes.

Magnesium helps insulin receptor sensitivity, and also assists in carbohydrate assimilation and utilization.

Magnesium is the core mineral of energy production and without magnesium, the ATP (adenosine triphosphate)energy cycle doesn't exist.

Without ATP energy, all cells function at less than optimal rates, increasing long term fatigue and slower recovery. Magnesium deficiency affects the entire body, from head to toe and starts with small signs and eventually ends up affecting organs and overall health.

Athletes have found that by increasing intercellular Magnesium levels increasing carbohydrate utilization, reduces cramping, elevates recovery. Massage therapists suggest the use of magnesium to support the ability for deeper and beneficial therapeutic massages. Magnesium allows the fascia; which surrounds all muscles and organs, to relax. The ability for the fascia tissue to 'relax', allows for deeper muscle penetration enabling greater blood flow and recovery.

HydraMag® Magnesium is a delicious, zero sugar, electrolyte drink to enjoy on and off the court, to supplement your Magnesium requirements. Used 2x daily can replenish daily Magnesium levels combined, with a Magnesium focused diet. Focusing on green leafy veggies is a great magnesium source, since what makes vegetables green is chlorophyll. The molecule at the center of chlorophyll is magnesium.

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