Why Warming Up Matters
Your body performs better and stays healthier when you prepare it for activity.
Injury Prevention
Cold muscles tear more easily. Joints without blood flow are stiffer and more prone to strain. A warm-up literally warms your tissues and makes them more pliable.
Better Performance
Your first few games usually don't feel great if you didn't warm up. Your timing is off, your movements are sluggish. Warm up properly and you're ready from point one.
Mental Preparation
Warming up gets your head in the game. You're transitioning from whatever you were doing before to focus on pickleball. The routine helps that mental shift.
Off-Court Warm-Up
Before you even hit a ball, spend a few minutes moving your body.
Light Cardio
Walk briskly or jog lightly for 2-3 minutes. Nothing intense, just get blood flowing. If there's no room, march in place or do some jumping jacks.
Dynamic Stretches
Move through stretches rather than holding them static. Leg swings forward and back. Arm circles. Torso rotations. Hip circles. Keep moving while you stretch.
Key Areas to Focus On
Shoulders and rotator cuff for serving and swinging. Hips for lateral movement. Calves and Achilles for quick starts and stops. Hamstrings for lunging. These are the common pickleball injury spots.
A Simple Routine
Here's what I do before playing. Takes about 5-7 minutes.
Step 1: Walking Lunges
Ten lunges each leg across the court or parking lot. Gets the hips and legs moving through a full range of motion.
Step 2: Arm Circles
Start small, gradually bigger. Forward for 20 seconds, backward for 20 seconds. Wakes up the shoulders.
Step 3: Torso Twists
Feet planted, rotate your upper body side to side. 15-20 twists. Prepares the core for rotation during shots.
Step 4: Leg Swings
Hold onto something for balance. Swing each leg forward and back 10 times, then side to side 10 times. Loosens hips and hamstrings.
Step 5: Calf Raises
Rise up on your toes, lower down slowly. 15-20 times. Gets blood into the calves and Achilles before all those quick movements.
On-Court Warm-Up
Once you're physically ready, ease into actual play.
Start at the Kitchen
Begin with soft dinks back and forth. No hard hitting yet. Let your timing and touch develop. Minute or two of gentle exchanges.
Move Back Gradually
Step back to mid-court and rally. Still not full power. Work on ground strokes at maybe 60-70% effort. Feel the ball on your paddle.
Practice Some Serves
Hit some practice serves. Again, not bombing them. Focus on rhythm and placement. Get comfortable with your service motion.
Few Hard Shots
Once everything feels good, throw in some drives and harder volleys. Now you're ready for game pace.
Special Considerations
Some situations need extra attention.
Cold Weather
Muscles take longer to warm when it's cold outside. Extend your warm-up. Wear layers you can peel off. Don't cut corners.
Early Morning
Your body is stiffest when you first wake up. If you're playing early, you probably need more warm-up time than evening players.
After Sitting All Day
Desk workers have tight hip flexors and sleepy glutes. Pay extra attention to lower body mobility before jumping in after work.
Coming Off Injury
If you've had an injury, warm up that area specifically. Scar tissue and weakness need gradual loading. Don't rush it.
Cool Down Too
Quick note on after play. A few minutes of walking and light stretching helps your body recover. Not as critical as warming up but worth doing. Your older self will thank you.