Pickleball For Seniors

If you are a current or former tennis player, you may have noticed the growing popularity of pickleball, which is a scaled down sport similar to tennis. Courts are popping up everywhere and you may even have friends that play or are joining leagues. Have you decided you don’t want to miss out on the fun and considering giving it a try? “Pickleball for Seniors” will tell you everything you need to know.

What is Pickleball?

Pickleball, a racket or paddle sport, engages two players (singles) or four players (doubles) in rallying a perforated, hollow plastic ball over a 34-inch-high (0.86 m) net until a side fails to return the ball or violates a rule. This versatile sport can be played both indoors and outdoors, with its origins traced back to a 1965 children’s backyard game on Bainbridge Island in Washington state, USA. In 2022, it gained official recognition as the state sport of Washington.

While similar to tennis and table tennis, pickleball has distinct rules, paddle specifications, and court dimensions. The court is the same size as a doubles badminton court, with the game featuring a larger paddle than that used in table tennis. The hard plastic ball used in pickleball offers reduced bounce compared to tennis balls. Each side of the net includes a 7-foot area (2.1 m) known as the non-volley zone (or the kitchen), where the ball must bounce before being hit. The game follows side-out scoring, allowing only the server to score points. With minimal bounce, non-volley zones, and underhanded serves, pickleball maintains a dynamic pace.

From its origins in 1965 to 2020, pickleball gained popularity in the Pacific Northwest and expanded nationwide. Recognized as the fastest-growing sport in the United States in 2021, 2022, and 2023 by the Sports and Fitness Industry Association, it grew to over 4.8 million players by 2023. The sport’s appeal lies in its short learning curve, attracting a diverse range of ages and fitness levels, coupled with low startup costs and its low impact exercise benefits. Pickleball has evolved into a widespread phenomenon, hosting numerous tournaments across the United States, including prestigious events like the U.S. National Championships and the U.S. Open Tournament, as well as featuring two professional tours and a professional league. The sport’s popularity extends beyond the United States, with several national and international competitions now in existence.

The Pickleball Court

A standard pickleball court shares the dimensions of a doubles badminton court, measuring 20×44 feet. This versatile court accommodates both singles and doubles play in pickleball. The net stands at 36 inches on the sidelines and 34 inches in the middle. Resembling a tennis court, it features right and left service courts and includes a 7-foot non-volley zone known as the “kitchen” in front of the net. Pickleball courts can be purpose-built or adapted from existing tennis or badminton courts.

However, the minimum playing surface required by USA Pickleball measures 30 feet wide by 60 feet long, which adds ample room to all sides of the court. This court is best for competitive players and lends itself to a faster paced game.

Benefits of Pickleball for Seniors

Pickleball, a paddle sport that combines elements of tennis, badminton, and ping pong, offers a more accessible option for older adults. Played on a smaller court with a lower net, it provides great exercise with several compelling reasons for its appeal.

The physical accessibility of pickleball, especially in doubles play, is notable as it requires less coverage than a tennis court. While there is a learning curve, the game is not overly complex, offering an opportunity for skill improvement and, most importantly, enjoyment. Relative to tennis, it is a low impact exercise that is a great alternative for those ready to slow down or downsize their “game”.

Pickleball can be a lifelong sport, providing enjoyment and physical benefits over your lifetime with proper technique and moderate play. The sport’s popularity is currently soaring, with increased court availability and instructional opportunities. Here’s why you might want to step onto the court:

1. Low-Impact Exercise: Pickleball is gentle on joints, making it a suitable option for seniors as it involves minimal running or jumping, reducing the risk of joint stress and injury.

2. Cardiovascular Workout: Despite the smaller court, the dynamic nature of pickleball, with continuous play, quick movements, and fast rallies, contributes to an elevated heart rate, providing an effective cardio workout. It enhances cardiovascular endurance, circulation, and heart health.

3. Strength Building: Engaging in pickleball strengthens muscles and improves endurance, particularly in the lower body, core, and upper body. The sport’s dynamic movements work multiple muscle groups and refine reflexes.

4. Balance and Coordination: Regular play improves balance, agility, and hand-eye coordination, enhancing overall mobility, stability, and reducing the risk of falls.

5. Social Connection: Participating in pickleball facilitates social interaction, allowing you to make new friends, build camaraderie, and contribute to a sense of community. This social engagement positively impacts mental health and overall quality of life.

6. Adaptability and Inclusivity: Pickleball is adaptable for individuals with different fitness levels and abilities, making it accessible to a wide range of people. Modifications such as playing on a smaller court or at a slower pace, as well as engaging in doubles play, add to its inclusivity.

7. Flexibility and Convenience: The sport can be played both indoors and outdoors, providing the ability to play regardless of weather or temperature, allowing you to enjoy the game year-round.

Pickleball Equipment and Rules

Pickleball Paddles

On the surface, the pickleball paddle looks like a simple, yet larger version of a ping pong paddle. You can buy and inexpensive paddle for not much more than $10 or spend well over $200, depending upon your proficiency and seriousness with the game.

Paddle Basics

The thickness of your paddle is a sliding scale of power and control. Thinner paddles offer more pop off the paddle and power and are typically lighter than their thicker counterparts, which helps with paddle agility.

Like in tennis, the paddle grip comes in 3 standard sizes; thin, standard, and thick. Choice is based primarily upon the size of your hand.

Paddles are typically between 11mm and 16mm thick. The thinner the paddle, the more “pop” you’ll get off the surface. The thicker a paddle, the more it will absorb the ball’s energy. If a paddle comes in 13mm and 16mm thicknesses, 13mm will be the “power” and 16mm will be “control”.

Pickleball Balls

Pickleball is played both indoors and outdoors. Balls designed for indoor use typically exhibit a lower bounce and slower speed, offering increased control and proving advantageous for beginners or games in confined spaces. On the other hand, outdoor balls are characterized by a higher bounce and faster speed, making them more suitable for advanced players and well-suited for play on larger courts.

Pickleballs are relatively inexpensive, typically purchased in a 3 pack or larger “sets”. Pricing can range from $1/ball to $5/ball and higher.

Rules

Pickleball Rulebook – Pickleball rules are simple and rather straightforward, which is part of its appeal.

Shop for Pickleball Equipment

If you are just starting with Pickleball, I would highly recommend buying a starter set. It’s an inexpensive investment and gives you everything you need:

Other Pickleball Resources

USA Pickleball
Pickleball Rulebook
Why Older People Love Pickleball So Much
Curious About Pickleball? Here’s How to Get Started – Silver Sneakers