Something weird happened last Thursday. Three different players – all solid recreational folks – hit the deck. Not because they’re clumsy. Not because they’re old. Because they all made the exact same mistake.
And chances are you’re probably making it, too.
Most of us worry about those tricky side shuffles. It makes sense. That awkward reach for a ball just out of range feels risky.
But here’s the crazy part: A study of recreational players found that 81% of pickleball falls don’t happen sideways. They happen when we lunge forward or move backward.
Yep. The moves that feel “safe” are the ones dropping us on our butts.
For those of us with more experience (and wisdom), the numbers get even more concerning. Studies show 61% of recreational players over 55 have taken a tumble.
But here’s the thing that’ll make you feel better: this is totally fixable. And it doesn’t require joining a gym or doing burpees at 6 AM.
One Fall Can Steal Your Game (and Your Confidence)
It only takes one fall to change everything.
Not just the bruised hip that keeps you off court for three weeks (though that sucks). Not just the embarrassment of your partner asking “are you okay?” in that voice (you know the one).
It’s the fear that creeps in afterward. That little voice that whispers during every lob: “What if it happens again?”
Suddenly you’re playing not to fall instead of playing to win. You start letting balls drop that you used to attack. Your partner starts covering more court because they can sense your hesitation.
I’ve seen it happen to too many good players. They go from aggressive net players to tentative baseline huggers – all because of one backward stumble they never saw coming.
The good news? Most falls aren’t random bad luck. They’re predictable. And if they’re predictable, they’re preventable.
Three Fixes That Take Almost Zero Effort
The fix isn’t about becoming a better athlete. It’s about being smarter with the body you’ve got. Here are three things that take almost zero effort but can save your season:
The 30-Second Court Walk
Before your first game, walk backward across the court once. That’s it. Just walk backward while looking up (like you’re tracking a lob). Do this every session.
Why this works: Your brain needs a quick reminder of how backward movement feels. Most of us go months without walking backward intentionally. Thirty seconds reactivates those balance reflexes.
Try this right now: Stand up, take 3 slow backward steps. Notice how different it feels compared to forward walking? That’s the skill we’re targeting.
The ‘Two-Step Rule’
When a lob goes over your head, immediately pivot and drop-step to turn your body sideways toward the ball—never backpedal. Move quickly if you choose to retrieve it, keeping your eyes on the ball and using controlled footwork.
If the lob is unreachable or too risky, confidently decide not to chase it; letting the ball go is often the safest option. Making a fast, clear choice (to run or not) and moving correctly prevents dangerous falls.
The Kitchen Conversation Test
Next time you’re in your actual kitchen at home, practice having a conversation while walking backward. Seriously. Chat with your spouse while slowly stepping backward around the island.
Why this works: It trains your brain to handle backward movement while thinking about something else (like tracking a ball and planning your shot). Plus, if you stumble at home, it’s just your ego that gets bruised.
That’s it. Three simple things you can do today to improve your balance and protect your body from falls. Pick one and try it this week.
Stay Upright, Stay in the Game
Look, a 30-second walk isn’t going to turn you into a balance ninja. But it will arm you with confidence.
When you know you can move backward safely, you play differently. You attack more lobs. You take more risks at the net. You stop playing scared.
And honestly? Your doubles partner will thank you. Nothing kills a game faster than having to cover three-quarters of the court because their teammate is afraid to chase anything behind the baseline.
Plus, if you never fall during a lob again, you’ll have more energy for what really matters: arguing about whether that last shot was in or out.
