Sonoma County’s Top Women’s Pickleball Coach Reveals Top 10 Pickleball Habits to Stay in the Game After 50

I spent most of my 20s and 30s on the sidelines—sedentary, stressed, and far from athletic. Fitness just wasn’t part of my life. But when I turned 40, I knew it was time for a change. I discovered tennis, and I was instantly hooked. I loved the challenge, the movement, the strategy—and for the first time in decades, I felt truly motivated to get in shape.

I threw myself into it—workouts, spin classes, hours of singles matches—and it was all great… until the pain set in. Years of poor alignment, tight hips, and a weak core caught up with me. All that intensity led to chronic hip and foot pain, and eventually, foot surgery. I learned the hard truth: my body wasn’t prepared for that level of activity, and I had skipped the important step of building a strong, balanced foundation.

But I wasn’t ready to go back to the couch. I was determined to keep moving—I just had to find a smarter, safer way to stay active. That’s when I found pickleball, and it gave me hope.

Pickleball is fast-paced and fun, but also incredibly adaptable, especially for players over 50. You don’t have to run full speed or hit with brute force to be competitive. You can win by playing smart—anticipating, placing your shots, and staying balanced.

Even better, pickleball is full of the very movements we need to stay strong and functional in everyday life: squatting, reaching, twisting, lunging, and balancing. It’s not just a game—it’s training for life. And you get to do it while laughing, sweating, and connecting with other people.

Maybe you’ve been where I was. You’ve sat out more years than you’d like to admit. You’ve thought about getting back into shape but didn’t know where to start. Or maybe you’ve tried before, only to be sidelined by pain or injury. I know how discouraging that feels—but I also know how empowering it is to find a sport that meets you where you are, and grows with you as you get stronger.

If you’re over 50, 60, or even 70, and you’ve been stuck on the couch or telling yourself it’s “too late” to get in shape—it’s not. In fact, now is the perfect time.

Below are my top 10 habits, distilled from coaching the wonderful women here in Sonoma County and to keep you playing pickleball strong and living better. These focus on movement, strategy, and lifestyle to ensure you thrive on and off the court.

These Are The Habits We Need To Focus On As We Age With Passion, Power & Strength!

1. Warm Up Dynamically to Protect Joints and Bones
   Start every session with 5 minutes of side steps, leg swings, and arm circles to loosen hips and shoulders. Research shows women over 50 are twice as likely to sustain fractures from sports like pickleball, especially in the wrist and hand, due to declining bone density. Warm-ups reduce this risk by preparing muscles and joints, boosting mobility for daily life.

2. Squat Properly to Safeguard Your Spine
   When reaching for low balls, squat with knees bent, not your back, to protect your spine and engage core and glutes. A study found that low-intensity activities like pickleball improve lower extremity strength in older adults, which is crucial for women to maintain stability and prevent falls. This habit strengthens muscles for tasks like bending or lifting.

3. Use the Split Step to Enhance Balance
   Master the split step—landing with feet apart before moving—to stay stable and prevent ankle twists. Balance declines with age, and older women are at higher risk of falls, with pickleball-related injuries increasing 6.8-fold from 2017 to 2022. Practicing split steps builds stability for safe play and daily activities.

4. Anticipate Shots to Minimize Strain
   Read your opponent’s paddle and body cues to position early, reducing sprints. Women over 50 often face higher risks of soft-tissue strains, with 90% of pickleball injuries affecting this age group. Anticipation conserves energy and protects joints, letting you outplay opponents without overexertion.

5. Prioritize Placement for Strategic Wins
   Aim shots at open spaces or the opponent’s weak side instead of hitting hard. A study showed female pickleball players are more likely to build positive social relationships, enhancing mental well-being, which supports strategic play. Precision shots leverage this strength, minimizing physical strain while maximizing impact.

6. Reset Rallies with Soft Shots for Control
   Use a soft third-shot drop when out of position to slow the rally and regain control. Research indicates pickleball improves cardiorespiratory fitness and reduces depression risk in older women, and patient play enhances these benefits by keeping you in points longer. This strategy aligns with women’s strengths in control and finesse.

7. Strengthen Hips and Core to Support Mobility
   Train hips, glutes, and core twice weekly with exercises like squats and planks, as I emphasize with my pickleball students. Pickleball improves blood pressure and cholesterol, with core strength reducing joint stress. This foundation prevents injuries and boosts stability.

8. Stretch Daily to Counter Age-Related Tightness
   Stretch hips, shoulders, and hamstrings daily to maintain range of motion. Women over 50 experience greater joint stiffness, but regular stretching can improve flexibility, as shown in studies on low-intensity exercise. This habit keeps you agile for pickleball and daily tasks like reaching or twisting.

9. Eat Anti-Inflammatory Foods for Joint Health
   Consume berries, salmon, and leafy greens to reduce joint inflammation, paired with 1.6g protein per kg body weight for muscle recovery. Pickleball burns 355 kcal per hour and proper nutrition supports recovery and reduces soreness, enhancing longevity in the sport.

10. Schedule Rest Days to Prevent Overuse
    Plan rest days and alternate intense and light play to avoid overuse injuries, which are common in women over 50, with fractures rising in this group. Rest supports recovery, ensuring lots more play, as I’ve seen with my students who maintain consistent schedules.

These Habits Stack Together To Create Longevity!

These habits, honed through years of coaching, blend movement, strategy, and lifestyle for sustainable pickleball play. Movement habits like warm-ups and split steps protect joints while building functional strength. Strategic habits—anticipation, placement, and resets—let you outsmart younger players without overexertion. Lifestyle habits, from nutrition to rest, support recovery and long-term health.

My ladies in Sonoma County dominate courts using these principles. They move better, report fewer aches, and love the social connection pickleball fosters. Unlike my tennis injuries from overzealous play, these habits keep players active and pain-free.

Katharine Fisher is a Pickleball Coach For Over 50 Women in Sonoma County, California, USA. You can find her site at https://www.katharinefisher.com/

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