Running Exercises That Improve Your Pickleball Game

“The will to win means nothing without the will to prepare.” — Juma Ikangaa, Olympic marathoner

Pickleball might be a game of paddles and strategy, but don’t let the small court fool you—speed, agility, and endurance are essential to dominating every rally. One of the best ways to condition your body for the court? Running exercises. But not just any run. The right running workouts will enhance your footwork, stamina, and explosive court movement.

Here’s how to use running to boost your pickleball performance, whether you’re playing doubles at your local club or eyeing the podium at your next tournament.

1. Sprint Intervals for Explosiveness

Pickleball is a stop-and-go sport. You need quick bursts of speed, especially during net battles, third-shot drops, and cross-court chases.

Try This: 30-second sprints followed by 90 seconds of walking; repeat for 20 minutes. This improves fast-twitch muscle response and cardio recovery, both crucial for quick rallies.

Bonus Tip: Add side shuffles or zigzag sprints to mimic court movement.

2. Fartlek Runs for Court-Like Chaos

“Fartlek” (Swedish for “speed play”) is a form of unstructured interval training that mimics the unpredictable pace of a pickleball match.

Try This:  Run for 30 minutes, mixing in bursts of speed for 20–60 seconds throughout your run. Walk or jog between bursts. You’ll build stamina and simulate game-like variability.

3. Hill Sprints for Leg Strength

Explosive legs = better pivots, jumps, and resets.

Try This: Sprint up a hill for 20–30 seconds, then walk down for recovery. Repeat 8–10 times.
Hill training builds strength in your calves, quads, hamstrings, and glutes—all powerhouses in pickleball movement.

4. Agility Ladders for Quick Feet

Okay, not traditional running, but it deserves a place here. Agility ladder drills boost foot speed, coordination, and reaction time—the trio every pickleball player needs at the net.

Try This: Perform the 1 in/1 out drill, followed by lateral shuffles, and finish with the icky shuffle to boost your foot speed and coordination.

Five minutes a day can completely change your reflexes on the court.

5. Suicides for Fast Return Times

Suicide runs simulate the sprint-stop-sprint dynamic of pickleball, especially when you're pulled wide off the court and need to recover fast.

Try This: Set up cones at 10, 20, and 30 feet. Sprint to each line and back in succession without resting between sets. Repeat 4–6 times.

This drill trains mental grit, sharp turns, and rapid court recovery.

6. Running Backwards for Chasing Lobs

In pickleball, chasing down a lob without turning your back on the ball requires excellent backward running control.

Try This: Include 30-second backward jogs or sprints in your intervals. Focus on posture, soft knees, and keeping your head up.

Backward running trains your balance, quad strength, and ability to track shots without over-rotating.

7. Tempo Runs for Endurance

Want to maintain peak performance into that third game? You need aerobic endurance.

Try This: A 20–30-minute run at a comfortably hard pace where you can’t hold a full conversation.
Builds baseline fitness for those long rally wars and all-day tournaments.

Game Point

Running isn’t just for marathons or track stars. When tailored to the needs of pickleball, it becomes a secret weapon that sharpens your agility, powers your legs, and sustains your energy through the final rally.

Mix up your routine and treat your feet like the elite-level tools they are. Because in pickleball, it’s not just about where the ball goes. It’s about whether your legs can take you there in time.

See you on the courts!