BENEFITS OF RESISTANCE TRAINING FOR ADOLESCENT PICKLEBALL PLAYERS (12-17 YEARS OLD)
BACKGROUND
Pickleball is now the fastest growing sport in the US. While it initially focused mainly on older adults, a recent survey from the Association of Pickleball Players reports that the average age of players is now 34.8 years with over 70% of players between 18 and 44 years. The sport has also become far more competitive with local, state and national tournaments occurring regularly across the country (USA Pickleball).
This expansion has been accompanied by rising Pickleball-related injuries even for young players.
For example, a recent survey with players 13-17 reports an increasing injury rate over the last decade. Most injuries were relatively minor, though older children tended to experience more serious events such as dislocations and injuries to the knee or shoulder.
Notably, in addition to technique-focused prevention interventions, the authors recommended resistance training
"...to help mitigate joint injuries"
BRIEF HISTORY OF RESISTANCE TRAINING FOR ADOLESCENTS
In earlier decades, resistance training was often not recommended for children and adolescents because it was believed there was a high risk of damage to the growth plates of their prepubescent bones.
However, since those times, literally hundreds of studies and reviews have been published confirming the safety and many benefits of resistance training for children and adolescents.
Despite this evidence, the most recent data from the Dept. of Health and Human Services Healthy People 2030 reports that only 16.4% of adolescents meet the national recommendations of 3 times per week for physical activity and muscle strengthening activities.
The American Academy of Pediatrics (AAP) has recently highlighted this situation, publishing a landmark Policy Statement on "Resistance Training for Children and Adolescents". Their comprehensive review of the research concluded that a well-designed resistance training program is both safe and effective for this age group.
Informed coaches, teachers and educators today are more focused on the risk of injury from lack of adequate strength, because this may make it harder for children to cope with the demands of sports, training, and lifestyle.
In other words the concern has shifted from the dangers of children doing resistance training to the dangers of children not doing resistance training!
IMPLICATIONS FOR PICKLEBALL
Pickleball involves a lot of stopping, starting, lunging, and quick changes of direction.
Research has shown that the capacity to perform these movements safely and effectively will reduce the risk of falls and fall related injuries - and very much relies on adequate levels of strength and power, particularly for the hips and lower body.
This is something that as reported by the AAP, above can best be achieved with a well-designed resistance training program.
In addition to strength/power increases, resistance training has also been shown to produce other sports related benefits highly related to Pickleball requirements. These include improvement in motor skills, reduced injury risk, and more effective injury rehabilitation. Other, more indirect, benefits to Pickleball include increased daily levels of spontaneous physical activity, as well as healthy bone growth and body development.
Guided by the research summarized above, resistance training is a major component of MPR Pickleball's comprehensive 3Ps approach to support safe movement and fall prevention in Pickleball.
PREPARATION - PREVENTION - PERCEPTION
Our 3Ps approach is designed to work in tandem with coaches, trainers, and existing programming.
SUMMARY OF 3PS
PREPARATION
Sessions include a focus on strength, balance, physical activity, sleep hygiene, hydration, and lifestyle wellness behavior.
PREVENTION
Sessions include a focus on technique and game related issues. [Typically in coordination with coach or trainer].
PERCEPTION
Sessions include a focus on body awareness behaviors and adequate rest.
TAKE HOME MESSAGE
- Even young people are at risk of falls and/or injury during Pickleball play.
- Research has found that resistance training is safe for adolescents and can improve game performance.
- On court safety and performance will benefit from a comprehensive approach built around Preparation, Prevention, and Perception.
- Strength and balance training are the foundations of this approach.
- MPR Pickleball works in tandem with coaches, trainers and/or existing programming.
READY TO BUILD SAFER ATHLETES?
Pilot partnerships for Spring 2026 are now open. Limited to 10 organizations. Apply by February 15 to secure your spot.
Join the high schools, universities, and facilities already using MPR Pickleball to reduce injuries, improve performance, and create a culture of long-term athlete wellness.