Virat Kohli, credited with this paradigm shift in cricket fitness, was consistent in his 14-year cricketing career and consumed 9,230 Test runs on a unique fitness program. His last fitness routine, prior to retirement in 2025, included insane workout days with steroid-like sessions (days)—working on strength, HIIT (high-intensity interval training), cardio, and working on flexibility, balance, and mental clarity using yoga. Kohli's diet was strict, too, focused on lean meats, complex carbohydrates, limited processed foods, and intermittent fasting by working out before breakfast to optimally nourish his body for sports. Since retiring, Kohli seems to be redefining sport commitments, family, and well-being as a priority while still participating in active sports. Recent posts of the Royal Challengers Bengaluru (RCB) event exchange in Bengaluru, where he played pickleball, indicated a new sport in his training regimen.

The mental toughness (in addition to endurance and agility trained for cricket) included meditation and mindfulness. This aspect developed Kohli's response to internal pressure while playing. Kohli would train 5-6 days a week, mixing fast lift training and sprints and perfectly applied exercises to build core muscle improvement—all of which would always be posted on Instagram in one way or another as improvement, which tens of millions would follow. After hanging up the bat, Kohli's training continues; if anything, it is a more sustainable training approach. His participation in pickleball indicated a change to a game played in a less serious environment versus one that was definitely for staying fit without crazy stress. The sport’s quick rallies and lateral movements engage his reflexes, while its social nature adds enjoyment, aligning with his goal of balancing fitness with leisure.

How Pickleball Keeps Kohli Fit

Pickleball's fast pace resembles Kohli's cricket-refined agility, activating the muscles via short sprints and quick paddle swings. It produces between 300 and 500 calories per hour, which will support Kohli's lean physique while improving his own hand-eye coordination, something he has honed as a batsman. The short bursts of activity are similar to his work in high-intensity interval training (HIIT), maintaining his heart rate but without the toll on his joints.

Also Read: Will Virat Kohli join new sport pickleball after retirement from cricket?

More than likely, Kohli's fitness still incorporates elements of a gym, yoga, and his strict diet, and probably pickleball is just an exciting addition. While he may settle in London and share time between family or philanthropic pursuits, pickleball could supplement his desire to stay fit in a very accessible manner as he travels the world freely. Whether it becomes a hobby or staple of his fitness, it ensures Kohli, at 36, will still look as fit as ever and inspire fans to grab a paddle.

Virat Kohli, one of cricket’s greatest icons, recently announced his retirement from Test cricket after a stellar 14-year career where he amassed 9,230 runs in 123 Tests. Following that announcement, there has been much speculation about where he goes next; some are saying pickleball may be in his future. The former Indian captain was spotted playing the game with his wife, Anushka Sharma, at a Royal Challengers Bengaluru (RCB) team event inu, which made for quite the buzz, especially the sight of Kohli having fun with a teammate, Dinesh Karthik, and squash star Dipika Pallikal.

The pickleball event came about due to a rainout of an RCB practice session and included Kohli enjoying the game with teammate Karthik and Pallikal. Based on his behavior at the event, Kohli may be interested in the game. Fans posted on X about Kohli playing pickleball, with one person mentioning, “Bro already started playing a new sport!” The nature of pickleball makes it perfect for retired sports stars; it is good on the body and does not require as much physical strain as other sports. The parallel to Kohli’s competitive nature seems to be potentially aligning with the sport of pickleball, and it is growing fast, which has started to attract athletes from all sports. Overall, the sport should be enticing to Kohli. There are reports that many Bollywood and Hollywood stars or former tennis players have taken an interest in pickleball, which may influence Kohli's attention to the sport.

While Kohli has stated he wants to take a considerable amount of time off after retiring, his recent night out playing pickleball indicates that he will at least be testing the waters of new sports after retirement. A 2024 interview with RCB stated he will have no regrets in his career, which could indicate a new direction that would allow him to participate in something competitive without the full-fledged violence and expectation of professional Cricket. If pickleball is an avenue he explores seriously or just to have fun, he already created some buzz with his appearance in the sport. 

Kohli’s Potential Pickleball Journey

Kohli's capabilities as a hardcore-nose athlete and relentless effort could make him a force in pickleball. His hand-eye coordination, quick reaction time, and game plan from years of Cricket would allow him to dominate the sport's chaotic back-and-forth rallies. If he decides to pursue pickleball competitively, he could go the route of former Tennis stars, use his world fame to help elevate the sport in India.

Also Read: What is pickleball? The sport Virat Kohli was seen playing – rules and how to play

However, Kohli has also alluded to spending time with family and privacy after retirement and going to London with Anushka and their kids. While pickleball offers a fun, less demanding outlet, his focus may remain on business ventures and philanthropy. Only time will tell if Kohli will paddle his way into pickleball’s competitive scene or keep it as a casual pastime.

Pickleball, a sport recently highlighted by cricketing icon Virat Kohli on May 21, 2025, integrates elements of tennis, badminton, and table tennis. Kohli was seen smiling and holding a pickleball paddle, which certainly had people asking, What is pickleball? And how is it played? In this brief article, we will discuss its origins, rules, and gameplay, and the reasons for its popularity.

What is Pickleball? A Brief Overview

By borrowing a badminton court, ping-pong paddles, and a perforated plastic ball, Joel Pritchard, Bill Bell, and Barney McCallum created pickleball on Bainbridge Island, Washington, in 1965, to entertain their families. Pritchard's wife, Joan Pritchard, called it pickleball because she thought the game was similar to the "pickle boat" in crew racing, which is a mix of leftover elements. It is played on a 44x20-foot court, with a 34-inch-high net in the center of the court, as singles or doubles (indoors or outdoors). Pickleball's accessibility has proven to make it the fastest-growing sport in the U.S., with nearly 20 million players by 2024.

See Also: Virat Kohli & Anushka Sharma play pickleball with Dinesh Karthik ahead of RCB vs SRH clash

Pickleball Rules: How It Works

Pickleball rules are fairly straightforward but strategic. The game begins with an underhand serve, diagonally across the court, and must land out of the 7-foot non-volley zone (also known as the “kitchen”) at the net. Next, according to the “two-bounce rule,” one bounce must occur on the receiving side and one bounce on the serving side before the ball may then be volleyed. Players may not volley when standing in the kitchen, which encourages soft shots (the “dink”) to defend and control the rally. Only the serving team scores a point (one point for a Rally won). Game play is to 11 points and win by 2. Faults include hitting the ball out of bounds and into the net. Either faults end the rally with a change of serve or award points.

How To Play Pickleball: A Guide for Beginners

In pickleball, you’ll need a paddle (usually composite or graphite), a perforated plastic ball, and a court. Simply begin with an underhand served ball from a player starting on the right side of the baseline (this is also team one). The serve needs to land in the diagonal service area. After the serve, hit your pickleball and follow the two-bounce rule before volleying or letting the ball bounce. Position yourself closer to the kitchen line to dominate the rally. Use dinks (soft shots) to create uncertainty at home and force your opponent into unstable shots. Keep your paddle up for quick reactions, and focus on placement over power. In doubles, each player serves once per turn (except the first serve), switching sides after scoring. The first team to 11, leading by 2, wins.

Also Read: Virat Kohli’s Fitness Routine After Retirement Includes Pickleball?

Why Pickleball Is Taking the World by Storm

Pickleball’s appeal lies in its simplicity and inclusivity, which will appeal to kids through seniors. Pickleball offers tactical depth as you play. It is inexpensive - equipment is cheap, and you can put up courts anywhere. Foldable nets make it versatile. Pickleball is friendly, particularly in doubles; there is a camaraderie, as exhibited by the excitement Kohli's fans felt by his participation. Pickleball has great potential to improve your cardio without the same strain as tennis. The sport is taking off worldwide; professional leagues are emerging. Pickleball's unique combination of inclusivity, strategy, and enjoyment makes it a sport for all - just grab a paddle and play!