Strengthening your shoulders is essential for improving performance and preventing injuries in pickleball.

Here are some effective exercises to help strengthen your shoulders specifically for pickleball…

1. Shoulder External Rotations:
   • Stand or sit with your elbow bent at a 90-degree angle and your upper arm tucked against your side.
   • Hold a resistance band or light dumbbell with your palm facing your body.
   • Rotate your forearm outward, keeping your elbow at your side.
   • Slowly return to the starting position.
   • Do 2-3 sets of 10-15 repetitions on each side.
2. Shoulder Internal Rotations:
   • Similar to external rotations, but this time, rotate your forearm inward against resistance.
   • Do 2-3 sets of 10-15 repetitions on each side.
3. Scapular Retraction:
   • Sit or stand with your back straight and shoulders relaxed.
   • Squeeze your shoulder blades together, pulling them down and back.
   • Hold the position for a few seconds, then release.
   • Do 2-3 sets of 10-15 repetitions.
4. Shoulder Press:
   • Sit or stand with your back straight and hold dumbbells at shoulder level, palms facing forward.
   • Push the dumbbells overhead until your arms are fully extended.
   • Lower the dumbbells back to shoulder level.
   • Do 2-3 sets of 8-12 repetitions.
5. Front Raises:
   • Stand with your feet shoulder-width apart, holding dumbbells in front of your thighs, palms facing inward.
   • Raise the dumbbells to shoulder level, maintaining a slight bend in your elbows.
   • Lower the dumbbells back down.
   • Do 2-3 sets of 8-12 repetitions.
6. Lateral Raises:
   • Stand with your feet shoulder-width apart, holding dumbbells by your sides, palms facing inward.
   • Raise the dumbbells out to the sides until they are at shoulder level.
   • Lower the dumbbells back down.
   • Do 2-3 sets of 8-12 repetitions.
7. Y, T, I Exercise:
   • Lie on your stomach on an exercise ball or a bench with your arms hanging down.
   • Raise your arms out to form a Y shape, then lower them.
   • Raise your arms out to form a T shape, then lower them.
   • Raise your arms out to form an I shape (straight overhead), then lower them.
   • Do 2-3 sets of 8-12 repetitions for each position.

Start with light weights and gradually increase as you get stronger, prioritize proper form to avoid injury, and seek guidance from a certified trainer or therapist if unsure or have pre-existing shoulder conditions.