Pickleball can be a good cardio workout — if you play it right. Here's how to get a real, heart-pumping cardio session on the court with interactive Volley trainer workouts.
Try this workout on the Volley trainer and find out.
Pickleball can be a good cardio workout, but your typical doubles game might not be. Research on recreational pickleball players found that heart rates stayed in moderate-to-vigorous zones for about 80% of singles play, but only about 50% of doubles play.
That’s not a great sign for the cardio lovers out there. The good news? It’s possible to play by yourself and still get a good workout in.
If you want a real cardio session on the pickleball court, an interactive workout on the Volley trainer keeps the ball coming and your heart rate up from start to finish.
How Volley cardio workouts work
Each cardio workout is built around a short sequence of shots that moves you around the court. Some sequences have 3 or 4 shots and take about 6 to 8 seconds. Others have 7 or 8 shots and take about 12 to 15 seconds.
The workouts are zone triggered, so the next sequence starts when you step back into position. You set the pace. Go back to back for a tougher session, or take a few seconds to catch your breath.
Playing with friends? Take turns. After each sequence, pick up as many balls as you just hit and get back in line. The rotation keeps moving with very little waiting, so you can keep going as long as you want.
Why a pickleball game isn’t always a workout
Most of us play doubles, and doubles has a lot of downtime: waiting between points, resetting after a fault, or just watching your partner take the ball. Researchers studying recreational pickleball found that doubles players spent only about half of their play time with their heart rates elevated (Dalleck et al., 2018).
Your opponents’ level matters too. When you play against people below your level, the rallies end fast. Play someone above your level, and you might spend more energy chasing balls than hitting them. Either way, you can leave a doubles game feeling like you haven’t broken a sweat.
Working out with a pickleball ball machine can get you the cardio you crave. But for a workout that’s engaging and fun, there’s nothing like the Volley trainer.
How to set up a cardio workout with Volley
- 1Find a Volley-equipped club near you.
- 2Download the Volley app and get out on court.
- 3Open the workouts in the Volley app.
- 4Choose a cardio workout. There are several cardio pickleball workouts to choose from. Not sure which one? Ask the Volley assistant to recommend one.
- 5Position the trainer, then step into the starting zone to begin.
- 6Start the workout and stay ready for your first ball.
How to get the most out of your cardio pickleball workout
Warm up first. Don’t jump right into a cardio workout. Start with about 5 minutes of easy shots to get your body warm. Try an easy dink drill in the no-volley zone.
Stay on the balls of your feet. Split step as each ball comes out, so you’re ready to move in any direction.
Pace yourself. Because the workouts are zone triggered, you decide when the next sequence starts. Grab a breath or some water when you need it, then step back in.
Cool down. Finish with a few minutes of easy hitting again. And don’t forget to stretch!
Track your progress. If you wear a fitness watch, check your heart rate to see how your Volley session compares to a normal game.
More than a pickleball machine
A traditional ball machine is good for repetition. The Volley assessment and training system does that too, but it also works like a practice partner you won’t always find in open play. With Volley, you can hit real shots at a game pace without waiting for the next point to start.
How to try cardio pickleball with Volley
Check whether your local club has a Volley trainer. If your club doesn’t have one, refer them here.
Why your pickleball club should get a Volley trainer
If you’re a club operator or a pro reading this because a member sent it to you, here’s why clubs are adding Volley to their list of amenities.
New paid programs. Clubs can run cardio clinics and monetize them. One of our clubs offers a Cardio Clinic with Volley, led by their pro, and charges $40 a session.
More productive lessons. Pros love using Volley during their lessons because it means more feedback and less ball feeding.
Fill underutilized court times. Players use Volley when they don’t have a partner, so they’re more likely to book off-peak court time.
FAQ
Is pickleball a good cardio workout?
The short answer? It can be. Singles players in one study kept their heart rates elevated for about 80% of play, compared with about 50% for doubles. A structured cardio workout on the Volley trainer keeps the intensity up the whole time.
Can you get a cardio workout with a pickleball ball machine?
Yes. The Volley trainer has interactive cardio workouts that move you around the court while you hit real pickleball shots. Workouts are zone triggered, so you can keep going nonstop at your own pace.
What’s the difference between a ball machine and the Volley trainer?
A ball machine mostly feeds balls for repetition. The Volley trainer adds interactive workouts, including cardio workouts, and collects real data on your game. Think of it more as a practice partner and coach than a ball machine.
My club doesn’t have a Volley trainer. How do I get one?
Send this article to your club manager or club pro, or refer them using this link. Click the “I’m a player” card to refer your GM to Volley.