To be a competitive player on the courts, you need to have more than quick reflexes and solid racket skills. You need strength, speed, mobility, and endurance; and that level of fitness can only come from cross-training.
Cross-training is a system that involves implementing different forms of exercise to improve your ability in a chosen activity. Football players are doing Pilates, soccer players are trying out ballet, and runners are incorporating yoga into their routines.
Cross-training is proven to boost performance and stave off injury. Pickleball and tennis players not only benefit from cross-training, they also need it to have the best chances to move up in the game while staying healthy and safe.
The Paseo Club has a full-service tennis and pickleball department, featuring drop-in and reserved play, leagues, drills, and tournaments. In this article, you will learn how cross-training improves your PB and tennis skills, and why cycling is one of the best choices you can make to boost your game.
Why do pickleball and tennis players need to cross-train?
More tennis games equal better skills, right? Not necessarily…
It is not a surprise that people are creatures of habit. When we love an activity, we simply want to do more of it.
Matches, drills, and one-on-one lessons certainly build your understanding and technique. However, without cross-training, your power, stamina, and speed may plateau.
6 Reasons why cycling enhances your tennis or pickleball game
Cross-training improves the performance of a pickleball or tennis player in several ways.
1. Low Impact
Tennis and pickleball require a lot of demands on the joints, which is why joint injuries are so common in racquet sports. Cycling is a low-impact exercise that will help avoid wear and tear on your body. Instead, it will build strength in your joints, making them more resilient.
2. Builds power
Resistance training is essential to building muscle strength. Cycling primarily targets your legs (quadriceps, hamstrings, glutes, calves), which is just what a court player needs for fast footwork and lateral motions to get into position and return shots. More strength equals more explosive power on the court. Power translates into more force and speed when you hit the balls, making you more intimidating and formidable.
3. Reduces injury
Athletes who cross-train are sidelined by injuries less than those who don’t. The reason is multifold.
- Reduces stress on certain joints
- Gives you a break from repeated actions
- Helps you to be stronger in supporting muscle groups
4. Provides well-rounded fitness
Court sports rely heavily on the legs, core, shoulders, forearms, and wrists. While the legs and core get used bilaterally, the shoulders, forearms, and wrists are mostly exercised by your dominant side. Cross-training with cycling can help with developing symmetrical strength. It can also target areas that are not often hit, such as the back, lats, and glutes.
5. Improves stamina and endurance
Tennis and pickleball are demanding sports that require a lot of time on your feet, and running and stopping quickly. You are constantly moving, especially in tennis, and need to be able to act fast at any given moment. Cycling can boost cardiovascular health and lung-heart efficiency, so you can get less fatigued during matches.
6. Improves balance and coordination
Balance tends to decrease with age, which is why it is critical to perform exercises that require balance. Good balance helps you move smoothly to an exact location on the court and reduces the chance of falling. Coordination facilitates your body moving harmoniously as your feet do one thing, your legs another, and your upper body a third thing.
Attend your first cycling class
Cycling is a phenomenal activity for both improving your cardiovascular health and building strength. It is a sport for people of all abilities and ages, making it very accessible. Do not worry if you have never attended a cycle class before; you can scale the intensity according to your level.
The Paseo Club offers cycle classes every day of the week, and there are morning and evening options. These high-energy rides combine fun, motivating music with structured intervals that strengthen your legs, glutes, and core while also improving cardiovascular endurance.
- Spin 101: Ride Ready (A beginner-friendly, 30-minute intro class) Every other Sunday 9:15 am
- Cycle 6 AM - Thursdays and Tuesdays
- Cycle 7 AM - Wednesday and Fridays
- Cycle Express - Tuesdays and Thursdays at 5:15 am and Wednesdays at 8:30 am
- Cycle AM - Fridays at 8:30 am and Sundays at 8 am
- Cycle Fusion - Thursdays at 8:15 am
- Cycle Saturday - Saturdays 8:30 am
- Cycle PM - Mondays and Tuesdays at 6 pm and Wednesdays at 5:30 pm
Whether it is your first time or you have been cycling for years, there is a cycle class for you. If you attend cycling class a couple of times per week for a few weeks, it will not be long before you notice improvement when you play. For your health and for the game, come to a cycle class and see how much more fit you can become.
Don’t forget to download the spivi app to track your metrics. Register as a user and then pick The Paseo Club as your home gym.
At The Paseo Club, these classes aren’t just about fitness, they’re about community. Riding alongside fellow members creates accountability, motivation, and plenty of fun, making it easier to stay consistent and reach your goals.
The Paseo Club is your home away from home. Schedule a tour to check out the tennis and pickleball courts, fitness areas, and much more. If you are ready to be a member today, simply sign up online, and you will be instantly granted access to all eight acres of our facility. We can’t wait to see you!
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