There are several exercises that can help improve your pickleball game, including:
Cardio: Pickleball is a fast-paced sport that requires a lot of running and movement, so it's important to have good cardiovascular fitness. Running, cycling, and jumping rope are all great ways to improve your cardio.
Agility: Pickleball requires quick changes of direction and sudden movements, so agility exercises like ladder drills, cone drills and shuttle runs are very beneficial.
Strength: Strong leg and core muscles are important for generating power in your shots and for maintaining good balance and stability on the court. Squats, lunges, and deadlifts are great exercises for building leg strength, while planks, crunches, and Russian twists are good for building core strength.
Plyometrics: Plyometrics exercises like jump squats, box jumps, and clap push-ups help improve explosive power, which can help you hit harder shots and move quickly on the court.
Balance: Good balance is important for staying on your feet and quickly changing direction. Single-leg exercises like lunges and step-ups, as well as balance exercises like standing on one foot or using a balance board, can help improve your balance.
Hand-eye coordination: Pickleball requires good hand-eye coordination, so exercises that focus on this skill, such as playing table tennis, or catching and throwing a ball back and forth, can be beneficial.
Pickleball specific drills: practicing specific pickleball drills such as serving, volleying, and dinking will help improve your technique and muscle memory for the game.
It's important to note that as you improve your overall fitness, you will likely see improvements in your pickleball game as well, but also it's important to practice the specific skills required for the sport. It's also important to consult a professional or a coach to help you design a personalized training program that targets your specific needs.