Over 50 and Tired of Getting Lobbed? This Pickleball Defensive Technique Is for You

Lob defense starts with footwork, and with a little practice, you'll quickly transform lobs from a source of anxiety into just another shot to manage – or capitalize on

Getting lobbed in pickleball is frustrating, especially if you're over 50 and worried about taking a tumble or other mobility issues.

But defending a lob doesn't have to be scary or complicated. In a recent coaching video, Tony Roig from In2Pickle breaks down exactly how to handle lobs safely and effectively, turning what feels like a defensive nightmare into a manageable part of your game.

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The Most Dangerous Mistake You Can Make

Here's the thing about lobs: they pull you out of your comfort zone at the net, and that's when injuries happen.

The biggest mistake players make is backtracking while looking up at the ball. You're moving backward with nothing to stop you if you slip, stub a heel, or lose your balance.

That's a recipe for wrist breaks, arm injuries, or worse. So before you even think about hitting a lob, you need to learn how to move safely.

Step One: Open the Door

This is the foundation of safe lob defense. When you see a lob coming, your first move is to "open the door" by rotating your body 90 degrees to the net.

Here's how it works:

Shift your weight onto your non-dominant leg (your pivot foot)
Swing your dominant leg back, opening your body sideways to the net
This gives you a stable, balanced position to move in any direction

If you're a right-handed player, pivot on your left foot and bring your right leg back. Lefties do the opposite. The key is that you're now facing sideways instead of moving backward blind, which keeps you safe and in control.

Know Your Lob Types

Not all lobs are created equal. Once you've opened the door and tracked the ball, you need to figure out what kind of lob you're dealing with. That determines your next move.

There are two main categories:

The midcourt lob: This one stays in the air long enough for you to hit it before it bounces
The deep lob: This one's going to land behind you, so you'll have to let it bounce first

Handling the Midcourt Lob

If the lob isn't too deep, you can take it out of the air. Once you've opened the door and tracked the ball, move laterally back to get into position.

Here's the mindset shift: you're not trying to hit a winner. Your opponent already pulled you off the net, so they've already won that point strategically. What you're doing now is minimizing damage.

You can either smash it back or punch it back. Either way, the goal is to keep the ball in play and get back to the net if you can. Don't get greedy.

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The Deep Lob Requires a Different Approach

When the lob is too deep to take out of the air, you need to adjust. Instead of moving laterally (which takes too long), open the door and then close it in the direction you need to go.

Let the ball bounce, then hit your shot. But what shot should you hit? Skip the "retrieval and rip" where you turn around and blast it back. That's not very effective, and if your opponent just blocks it back, you're stuck deep in the court with no way to recover.

Your two best options are:

A drop shot (if you can get into good position)
Lobbing it back. A lob back keeps the ball in play and gives you time to reset

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Practice Makes Safe

The biggest takeaway here is that lob defense starts with footwork, not racket skills. If you don't feel confident opening the door, Tony Roig's recommendation is simple: just say "nice lob" and move on. There's no shame in that.

But if you invest time in learning how to open the door and move safely, you'll transform lobs from a source of anxiety into just another shot to manage. And that's a game changer, especially for players over 50 who want to stay healthy and keep playing the sport they love.