Better Balance in Pickleball!
Balance and Stability is Key in Pickleball — And It Starts with Your Feet!
Whether you’re dinking at the kitchen line or chasing down a lob, balance can make or break your pickleball performance. And if you’ve ever found yourself off-balance mid-rally, it’s time to give some love to the foundation of your movement: your feet and ankles.
Maintaining strong single-leg balance isn’t just about avoiding injury (although that’s a big plus). It’s also what allows you to move quickly, change direction, and stay controlled on the court — especially when you’re “tip-toeing the kitchen.”
In this quick video, Dr. Haley from Rehab 2 Perform demonstrates three balance-building exercises that specifically target foot and ankle stability while training the rest of the body to stay coordinated and in control. The best part? You don’t need a gym — just a little space and a few simple tools.
1. 4-Way Cone or Tape Reach
Why it’s great: This move mimics the quick shifts and directional changes you experience during pickleball. Balancing on one foot while reaching in multiple directions challenges your ankle stability, proprioception, and coordination.
How to do it:
- Stand on one leg in the center of a cross made with tape or cones.
- Reach your free foot forward, backward, and side-to-side without touching down.
- Focus on control — not speed — and keep your knee and hip aligned over your foot.
2. Single Leg RDL with Ball Dribble
Why it’s great: This movement combines balance, hip strength, and hand-eye coordination — all important for dynamic play on the court. It also challenges your core as you stabilize through each rep.
How to do it:
- Stand on one foot, holding a basketball or soccer ball.
- Hinge forward at the hip into a single-leg Romanian deadlift position.
- As you balance, dribble the ball in place or in small circles.
- Keep your hips level and avoid twisting your upper body.
3. Single Leg Med Ball Chop
Why it’s great: This full-body movement integrates balance, core rotation, and shoulder control — just like you’d use in a powerful pickleball swing or overhead shot.
How to do it:
- Stand on one leg, holding a light medicine ball.
- Chop diagonally across your body (e.g., from above your right shoulder to your left hip).
- Keep your balance steady and your core engaged throughout the motion.
Why It Matters for Pickleball Players
Pickleball is fast-paced, multidirectional, and played in short bursts of intensity — which means your body has to react quickly and stay balanced under pressure. These exercises help you build the foundation for better movement, fewer injuries, and more confidence at the kitchen line.
Add these three moves into your weekly routine to level up your game — and keep your feet and ankles performing at their best!
Feeling unstable when you play? Schedule a Free Injury Consult with a Physical Therapist at R2P
Fitness Focused Physical Therapy
Rehab 2 Perform specializes in preventing risk to re-injury and empowering you with the tools to stay active. We serve the DMV with our modern and performance-based physical therapy. Contact us today at 1(301) 798- 4838 or schedule an appointment by visiting us here today.
We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!