This is the third blog in a series helping you to self assess your pickleball game strengths and areas for growth. If you missed the previous two blogs start here: “Pickleball Self-Assessment: Which Pillar is Your Strength?”. Then go on to read: “Pickleball Self-Assessment: Your Roadmap to Your Next Level.”
This is where we move from “playing” to training. Instead of just hitting balls until you’re tired, we’re going to follow a pickleball training plan that will help you improve your skills and performance. Moreover, sticking with a pickleball training plan provides consistency and measurable progress.
Below is your 4-week plan for each pillar. Pick the one that matches your assessment results and commit to it. No “side-questing” into other pillars until these four weeks are up! Remember, a dedicated pickleball training plan encourages discipline and structure in your routine.
🛠️ The Mechanical Pillar: The Reliability Block
Focus: Clean contact, repeatable strokes, and eliminating “gift” points.
| Week | Focus Area | Primary Drill/Activity |
| Week 1 | The Foundation | Serve & Return Deep: 15 minutes of dedicated practice aiming for the back 3 feet of the court. Consistency over pace. |
| Week 2 | The Gateway | Third Shot Drops: Drop 50 balls from the baseline into the kitchen. Focus on a “push” motion, not a “swing.” |
| Week 3 | The Kitchen | Dink Consistency: Cross-court dinking rallies. Goal: 20 consecutive dinks without an error or a ball that can be attacked. |
| Week 4 | Pressure Prep | Block & Reset: Have a partner hit drives at you while you focus on “soft hands” to drop the ball back into the kitchen. |
🧠 The Strategic Pillar: The Clarity Block
Focus: Shot selection, advantage recognition, and playing high-percentage pickleball.
| Week | Focus Area | Primary Drill/Activity |
| Week 1 | The Traffic Lights | Decision Journaling: During play, vocally call out “Green”, for an attackable ball; “Yellow”, for a caution ball or “Red”, for a defend ball for every ball you hit based on the height/position of the ball coming at you. |
| Week 2 | Targeting | The “Middle” Game: Play full games where 70% of your shots must go down the middle of the court to reduce opponent angles. |
| Week 3 | The Reset | Defense to Neutral: Focus entirely on resetting every fast ball until you have a “Green Light” ball to attack. No “Hail Mary” winners. |
| Week 4 | Point Patterns | Construction Play: Pick one pattern (e.g., dink-dink-wide) and try to execute it three times per game. |
⚡ The Athletic Pillar: The Sustainability Block
Focus: Court positioning, balance, and mental calmness.
| Week | Focus Area | Primary Drill/Activity |
| Week 1 | The Split Step | The Pause: Focus on a hard split-step every single time your opponent is about to make contact. No “running through” shots. |
| Week 2 | Recovery | The Center Line: After every shot, focus on taking one “recovery step” back toward the center of your half of the court. |
| Week 3 | NVZ Discipline | The “Toes to Tape”: Practice staying glued to the kitchen line. If you are pulled back, your only goal is to get your toes back to the tape immediately. |
| Week 4 | Quiet The Mind | Deep Breathing: Play games focusing on your breathing. Whenever you are not in a rally, use the Two Push Breathing Technique: Take in a deep breath and then breathe out with two distinct pushes. |
Tony’s Pro-Tip: Don’t try to do all of these in one session. Spend 20 minutes on the “Primary Drill” before your regular recreational play. That’s how you bake the improvement into your actual game.
📣 Don’t Train in a Vacuum: Share Your Progress
Improvement is a journey, but it doesn’t have to be a solo one. As you move through your 4-week training plan, I want to hear how it’s going. Additionally, sharing your progress helps you stay accountable during your pickleball training plan.
Did the “game slow down” for you in Week 3? Did you finally stop giving away those “gift” points during your Mechanical block?
Here’s how to share your wins:
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Post in our Community: If you’re a member of the The Pickleball System™, jump into the forums and share!
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Tag us on Social: Post a photo or video of your practice session on Instagram or Facebook and tag @BetterPickleball.
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Drop a Comment: Tell us below which pillar you’re tackling first and what your biggest “Aha!” moment has been so far.
“When you share your progress, you move from ‘trying’ to ‘committing.’ And commitment is where the real growth happens.” — Tony
Ready to Raise Your Ceiling?
Knowing what to train is the first step, but knowing how to train it is where the magic happens. Don’t let a shaky pillar hold your game hostage any longer. Join thousands of players who have traded “random practice” for total clarity. Learn how proper mechanics, strategic thinking and attention to wellness will improve your game. In short, a solid pickleball training plan makes all the difference.
