Four Things Every Paddle Player Needs to Be Doing in the Off-Season

If you’re like most paddle players, you are probably shaking up your sports routine now that summer is in full swing, shifting gears to tennis, pickleball, or golf. Taking a break from paddle is not only common, but as a paddle pro, it’s something I recommend and do myself. Nevertheless, in order to stay in peak shape for the next season, there are a few key things that you should be incorporating into your schedule in the interim.

Here are four things that I suggest: 

• Don’t Abandon the Sport Completely 

Most players I work with admit that they don’t touch a paddle all summer. While the summer season is short, completely abandoning the sport has its ramifications, and many players find out the hard way that they can’t just pick up where they left off.  In order to maintain your game, I suggest you commit to playing once a week. Even intermittent contact with the sport will leave you in better shape, and you will find that it makes a huge difference when you start playing on a regular basis again in the fall. 

• Incorporate Cross-Over Training + Dynamic Movements

I cannot emphasize enough how beneficial cross-over training with another racquet sport is. In addition to my regular training during paddle season, I also play tennis, which helps tremendously with my drives and returns. Getting more touches and extra reps driving the ball will have a positive impact on your game by helping you to think more creatively and bring a new perspective. 

In addition, engaging in activities that require agility and have similar mechanics is great for keeping your fitness levels up (sorry, golfers - this one doesn’t apply to you). Things like strength training and running are good, but ultimate frisbee, basketball, and soccer are best because they have dynamic movements and footwork patterns that are comparable to paddle.

• Try Out Something (or Someone) New 

Players often tell me they want to refine their strokes or experiment with new shots during the season, but as I tell them, it’s not something I encourage. When it comes to improving your paddle game, a “one step backward, two steps forward” dynamic is usually at play. This means if you are trying out something new, you can almost always expect a phase of adjustment before you see improvement, which may affect your chance of winning a match. That is why the off-season is an ideal time to practice new shots. One great way you can do this is by utilizing a racquet sports trainer, which is something you might not have heard of, but you will soon. This isn’t your average ball machine - it’s an AI-enabled trainer that can replicate any shot you want to work on and simulate real-life play. You can try out lots of risky shots and get uncomfortable since it’s just you and the machine, and there’s nothing at stake (except you getting better).

Aside from practicing new shots, the off-season is also a great time to play with new partners. Paddle players tend to get comfortable with their partner and develop patterns that work for them as a team. However, what you will find is that strategies that work with your current partner might not produce the same results with someone else. Playing with a variety of partners -  lefties, righties, and friends from different clubs - can broaden your perspective of the game, allowing you to discover new things - for example, positioning and new shots that don’t happen when you’re on the court with your usual partner.

• Supplement with Strength Training 

Certain body parts are more engaged during paddle - specifically the shoulders, back, hips, glutes, and knees - and as a result, maintaining strength in these areas should be your focus during the off-season. Many physical issues in players arise from a lack of strength or an improper warm-up.  During the off-season, you should be incorporating strength training exercises into your routine, such as band workouts for your shoulders, planks, bosu ball exercises, and lower body exercises like lunges and squats. These movements will not only make you physically stronger but will also improve your stability and agility, enabling you to make the quick direction changes that are crucial to paddle performance.

So enjoy the wonderful summer weather, engage in outdoor sports and activities that make you happy, and most importantly, don’t forget to utilize the tips above to help you stay in “paddle shape” during the off-season.