05/11/2026
Calling all 🎾Picklers🥒
Here are 5 simple tests you can do at home to check whether your body is ready for the court — and what to do if it isn't.
Test 1: One-Leg Balance
Stand near your kitchen counter for safety. Lift one foot slightly and try to balance for 30 seconds without grabbing on. Repeat on the other side.
Aim for: 30 seconds each side with eyes open, 10 seconds with eyes closed.
🎾Almost every movement in pickleball — stepping sideways, reaching for a shot, pivoting — requires momentary single-leg balance. Shaky balance is the number one fall risk on the court.
Test 2: Chair Stand
Sit in a firm chair with arms crossed over your chest. Stand up and sit back down as many times as you can in 30 seconds — no hands.
Aim for: At least 10–12 times depending on your age.
🎾Strong legs help you crouch for low shots, change direction quickly, and stop safely without stumbling.
Test 3: Trunk Rotation
Sit upright in a chair with feet flat on the floor and arms crossed over your chest. Gently twist your upper body to the right, then to the left.
Aim for: A comfortable quarter-turn in each direction, without pain or a big difference between sides.
🎾Every swing in pickleball involves your core rotating. Stiffness here leads to compensations — and usually back or shoulder pain.
Test 4: Walk, Turn, and Sit (Timed Up and Go)
Sit in a chair. When ready, stand up, walk forward about 10 feet, turn around, walk back, and sit down. Time yourself.
Aim for: 12 seconds or less.
🎾Pickleball involves constant changes of direction. Research shows that players who take longer on this test are at significantly higher risk of falling on the court.
Test 5: Knee to Wall (Ankle Mobility)
Stand facing a wall, about a hand's length away. Keeping your heel flat on the floor, bend your knee forward and try to touch the wall. Notice if your heel lifts before your knee reaches the wall, and whether both sides feel equal.
Aim for: Your toes roughly 9–10 centimetres from the wall, heel flat, both sides similar.
🎾Stiff ankles change the way your whole body moves and increase your fall risk, especially during lunges and quick stops.
https://labhealth.janeapp.com/
