A low-impact routine that targets the whole posterior chain—and doesn’t require a gym membership!
Unilateral balance training has transformed my pickleball game, and I can’t wait for you to try it. This four-move flow by Tennis fitness legend Nathan Martin checks all of my boxes for a perfect fitness routine:
The routine below is perfect for warming up or for training on off days. It will activate your entire posterior chain, challenge your balance, and build strength in all the tiny stabilizer muscles in your foot and ankle.
I’ve been playing pickleball for a few years now, and while I love the sport, I felt like my game had plateaued. I wasn’t getting any faster or stronger. So I decided to focus on unilateral (single-leg) exercises to improve my balance, strength, and mobility. This training strategy has really paid off in taking my pickleball skills up a notch! Here’s how it helped me improve:
Better Balance and Stability
I started doing single-leg Romanian deadlifts and other unilateral moves two times per week. At first, I was shaky and all over the place! But after a few weeks, my proprioception and lateral stability really improved. Now I can change directions swiftly on the court without losing my balance or control.
Increased Leg and Glute Strength
Balancing on one leg forces the muscles to work harder to stabilize. As a result, my hips, glutes, hamstrings, and standing leg have gotten noticeably stronger. This allows me to really drive off my legs for powerful shots.
Muscle Imbalances Are Fading Fast
After analyzing my movement, I realized my backhand side was much weaker than my forehand side. But doing unilateral moves like single-leg deadlifts, reverse lunges, and single-leg squats has really helped even me out. Now I can push off hard from both legs.
Better Mobility
I’ve also gained more flexibility in my hips and better mobility in my ankle and knee joints. This allows me to get in and out of a split-step position with ease as well as change directions rapidly.
A More Injury-Resilient Body
The unilateral work has made my joints and tissues more resilient and injury-proof. I don’t worry so much about pulling a hamstring or hurting my knee anymore when I have to react quickly.
Increased Mental Focus
Finally, I’ve found all that concentration required to balance on one leg has carried over to the court. I feel like I’m moving with more intention and my reaction time has improved. Combining unilateral balancing with dynamic stretching and breath work is the perfect flow for mind and pickle and body!
Takeaways for Improving Your Pickleball Game
- Work in more unilateral exercises like single-leg RDLs and split squats
- Focus on maintaining stability, alignment, and control
- Be patient – it takes time to see improvements in balance and strength
- unilateral training can take any player’s game up a level!
I’m thrilled with the gains I’ve made from unilateral training. If you feel like your pickleball progress has stalled, give it a try! Just a little single-leg work a few days a week can get you better results on the court.
Bonus Move!
I played D3 college tennis, so I thought transitioning to pickleball would be a breeze. Boy, was I wrong! The game is similar but has its own unique challenges that I've been excited to tackle. I've been playing for a few months now, and I'm completely hooked.
What I love most about pickleball is the community. It's a mix of competitive spirit and camaraderie that I haven't found in any other sport. Whether it's a casual game or a more intense match, the atmosphere is always welcoming.
When I'm not assisting in surgeries or chasing after pickleballs, I enjoy hiking, reading up on animal behavior, and trying to perfect my pickleball serve. If you're up for a game or just want to chat about the latest in veterinary medicine or pickleball strategies, feel free to reach out. I'm all ears!
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