Drills Pros Use To Get FAST Hands In Pickleball

 

 

Here is a list of the topics discussed in the video, with a summary for each: 10 Ball Hand Drill (0:17-0:47): This drill starts with a cooperative rally where players count to 10 before playing out the point. It helps develop consistent reps and trains players to react to unpredictable hands in real game situations. Variations include changing the number of cooperative balls or using a figure-eight pattern. Ball Toss Counters Drill (0:56-1:40): One player tosses the ball to their partner, who immediately speeds it up. The focus is on the receiving player countering the speed-up, training reaction time, paddle stability, and decision-making under pressure. It can be practiced both off the bounce and out of the air, with the latter forcing quicker and more compact counters. Hands Inside the Kitchen Drill (2:07-2:46): Players step one foot inside the kitchen line and engage in a back-and-forth hands rally. This close proximity reduces time and space, forcing shorter swings, improved balance, and reliance on reaction over big backswings. The goal is to stay relaxed and compact to maintain control and quickly reset after each contact. This drill can also be done against a wall if a partner is unavailable. Dink Game with Speedups Drill (2:47-3:30): This drill begins with dinking, and either player can speed up the ball at any time, leading into a normal rally. It's considered highly realistic as it forces players to read intent, recognize attackable balls, and be constantly ready for hand battles, training anticipation, reaction time, and recovery simultaneously. Wrist Exercises (3:33-4:17): The video concludes with a weekly wrist exercise routine to develop faster hands and improve grip strength. This includes: Wrist Curls (3:40): Done both palms up and palms down, 2-3 sets of 12-20 reps (or close to failure) with light weight, focusing on quick movements for explosiveness and speed.

Forearm Rotations (3:54): 2-3 sets of 15-20 reps to build control and endurance.

Wrist Roller (4:00): Using a cable machine to maintain constant tension on the forearms and build endurance, typically 2-3 sets.

Hangs (4:08): Finishing with a couple of 30-second hangs to directly improve grip strength, which affects paddle stability during fast hand exchanges.