If you’ve lived in Denver over the last several years, you’ve probably heard people rave about their love for Pickleball. It might feel like the sport appeared out of nowhere, but Pickleball has actually been around since 1965, meaning in 2025 it will have its 60th anniversary. In that time, it’s become one of the fastest-growing sports in the US, and naturally, Denver quickly caught on to this sports trend.
What is Pickleball?
Pickleball is a mix of tennis, badminton, and ping-pong, so it’s no surprise that it’s gained so much popularity. It’s played on a court about the size of a badminton court, with a net set at 34 inches in the center, it’s a fun and accessible sport for players of all skill levels. The equipment is simple—paddles about twice the size of ping-pong paddles and a perforated plastic ball—and it can be played both indoors and outdoors. While beginners can pick it up quickly, the game can become fast-paced and competitive for more experienced players.
At Rocky Mountain Flex, we know many of our members enjoy playing Pickleball, so we wanted to offer some tips and guidance to help you play better and stay injury-free. The sport is known for its social, friendly atmosphere, and it’s a great way for people of all ages to stay active. Whether you’re playing singles or doubles, the rules are easy to learn, and the equipment is affordable and portable. It’s no wonder the game has found such a dedicated following across generations and communities.
Check out some of the City of Denver’s best indoor and outdoor Pickleball courts here.
How to Play Pickleball
Have you ever wondered how to train for Pickleball? Look no further—we’ve partnered with Rocky Mountain Flex Trainer Cole Fritz to bring you a beginner’s guide to Pickleball training. When coaching athletes in any sport, the first question I always ask is: What injuries are most common in this activity, so we can train to prevent them? In Pickleball, we’ve seen a range of injuries, including serious knee issues like MCL/ACL tears, as well as shoulder, wrist, and ankle injuries.
The main reason for these injuries is that people often treat Pickleball like a casual leisure activity. While it’s not considered a high-impact sport, the frequent directional changes and the physical conditioning of many players can contribute to these injuries. To help you stay safe and perform better on the court, Trainer Cole Fritz has put together the following workout. It’s designed to be a light routine that helps prevent injury and boost performance. You can do this workout up to twice a week, both during the season and in the off-season.
Pickleball Beginner Workout for Injury Prevention and Performance
Warmup with Ankle Mobility
- Ankle Mobility 2-3 sets of 30 secs each leg
- Ankle Rotations 2-3 sets of 10 rotations each leg
Lower Strength
- Alternating Lunge 3-4 sets of 10-12 reps each leg, do this barefoot
- Cossack Squats 3-4 Sets of 10-12 reps each leg
Upper Strength
- Overbacks super set with Pull Aparts 3 sets of 15-20 reps
- External Rotations with Rubber band 3 sets of 15-20 reps
- Spider Crawls 3 sets 10 reps (Up and down=1)
Core
- Copenhagen Planks 3 sets of 15-30sec per side
Rest periods are 30 seconds for everything
4 Indoor Pickle Ball Courts to Try in Denver This Winter
Mile Hi Pickleball
3700 Havana St STE 305, Denver, CO 80239
https://www.milehipickleball.com/
Located just 18 minutes from RMFLEX in Denver’s vibrant Central Park, Mile Hi Pickleball welcomes players of all levels to join the fun. No membership is required to enjoy their courts, but if you do get serious, they do offer membership options for frequent players. They have a free beginner’s Pickleball intensive crash course to help you get up to speed quickly, or you can book a personalized training session with one of their expert trainers. It’s the ideal spot to connect, compete, and enjoy the rapidly growing sport of Pickleball in the heart of Denver.
SportyPickle
8640 S Peoria St #100, Englewood, CO 80112
https://sportypickle.com/
Just 24 minutes from RMFLEX, SportyPickle in Centennial is the ultimate destination for social Pickleball players. They have three premium indoor Pickleball courts and court-side service, it’s the perfect place to challenge friends, enjoy great food and drinks, and have fun. In addition to Pickleball, SportyPickle also offers games like darts and cornhole.
3rd shot pickleball
https://3rdshotpickleball.com/
Wheatridge 3rd shot pickleball
3545 Wadsworth Blvd, Wheat Ridge, CO 80033
3rd Shot Pickleball in Wheat Ridge offers 13 courts, a full bar, food, and games like cornhole, ping pong, and giant Jenga. With two 65″ TVs and free Wi-Fi, it’s a great place to play Pickleball or hang out with friends.
Longmont 3rd shot pickleball
20 S. Bowen St., Longmont, CO 80503
3rd Shot Pickleball in Longmont features 8 new courts, a full bar, an expanded lounge/restaurant, and an outdoor patio. With a Pro Shop, it’s the perfect spot for Pickleball players to enjoy the game and relax.
Epic Pickleball Club
https://www.epicpickleballclub.com/
Epic Pickleball is dedicated to creating the best community-centered Pickleball experience for players of all skill levels in the Denver Metro area. Situated in the Highlands Ranch area, just off C-470 near I-25, Epic offers a variety of programs, including leagues, classes, and themed events, along with a full-service bar for after-game relaxation. Whether you’re there to play or to connect with others, you’re guaranteed a fun time. And stay tuned—Epic will soon be opening a new location in Littleton, near Clement Park off Bowles.
Highlands Ranch
1980 East County Line Road, Littleton, Colorado 80126
Littleton Location Coming Soon
7421 W Bowles Ave in Littleton, CO 80123
Contributor
Cole Fritz
A big thank you to Cole Fritz for contributing to this article! With over 10 years of experience in fitness coaching, Cole specializes in body transformation, bodybuilding, and strength development. His focus on proper movement and personalized training has helped countless individuals build both strength and confidence. We’re grateful for his insights and expertise in helping our community stay active and injury-free on the Pickleball court. If you are looking for personal guidance on improving your sport and staying injury-free, don’t hesitate to reach out to him!
