Pickleball is the world’s fastest growing sport for the 3rd year in a row! Incredible!
But with its increase in popularity, so has the potential for injury. Recent reports have shown that the increase in injury could be connected to people just jumping right into their pickleball game, with no proper warm up, trying to maximize their time on the court.
As we all know, myself included, that spending the few extra minutes warming up our bodies is the number one preventative measure to prevent injuries and a higher likelihood of having a successful match! Properly warming up is important for injury prevention, but it also prepares your body physically and your mind for any sport or workout, not just Pickleball.
In this blog post, I discuss the 7 Essential warm up exercises for pickleball and included highly effective stretching movements tailored to Pickleball to help you maximize your full potential on court.
Let’s get started…
What Are Warm Up Exercises For Pickleball?
Dynamic vs. Static Stretching
When it comes to warming up for pickleball, you can’t go wrong with Dynamic (also known as Isotonic), or Static stretching. Both play an important role in successfully warming up your body, they just have different purposes and you should decide which is best for you and your situation.
Dynamic stretching involves moving your muscles through a specific range of motion, while Static requires “holding” a specific stretch or position for a period of time; think pushup (dynamic) vs plank (static). Static stretching is a perfect option for someone with limited range of motion while Dynamic stretching incorporates movement and mobility.
Dynamic stretching is proven to build and strengthen muscle, while Static stretching, is more suitable for post-game cool-downs or possibly someone with limited flexibility or an injury.
Dynamic stretching helps an individual develop an increased range of motion, while Static stretching isn’t as effective on properly warming up your muscles, but rather meant to strengthen the muscle over time, without the use of your joint.
Because of this reason, I find it is the less ideal warm up exercises before court play. One would argue that Dynamic stretching is the better option for Pre pickleball matches, and Static stretching could actually hinder your performance on the court if exclusively exercised (no pun intended) without any sort of range of motion use with your muscles.
I believe that incorporating dynamic stretching exercises like lateral lunges, squats, pushups, and step-through lunges into your warm-up routine can significantly impact your increase in strength along with your mobility and help aid in the building of muscle suitable for your pickleball game.
However, if you focus on both Dynamic and Static stretching as part of your essential warm up and injury prevention process, you’ll be setting yourself up for optimal, functional fitness that will keep us all playing the game we love!
Cardio Warm-Up: Light Jogging and Skipping
Cardio exercises are always a great way to get the blood flowing in your warm-up routine for pickleball.
Light jogging and lateral shuffles help raise your heart rate, increase blood flow, and boost circulation throughout your body. Adding cardio as part of your warm up routine helps prep your body for the physical demands of pickleball.
Hate cardio?
I get it and frankly some of us simply just can’t anymore. You can always freshen exercises by thinking outside the box. Jogging backward and forward, high to low movements, and change of speed are all ways to warm up without thinking cardio = running, and will help prepare your body and mind for the game of pickleball.
Lower Body Exercises
Lower body exercises are not only important for overall pickleball performance, but your lower body muscles are your largest muscle groups and will burn and create the most energy. A strong lower body is vital to not only pickleball, but everyday life habits.
Lower body exercises such as lateral lunges, squats, and walking lunges all aid in your warm up and because they are Dynamic and they strengthen the muscles in your legs and hips. These specific exercises will help you move more effectively on the court, and those quick pivots and motions will feel easier and more efficient.
Incorporating the lower body exercises we recommend, can ensure improvement in your pickleball game, feel prepared in becoming a better player, and most importantly, prevent injuries!
Lateral Lunges
Lateral lunges are basic, but necessary to improve your side-to-side movements and hip and ankle flexibility. The side to side movement is constant in the game of pickleball and practicing lateral lunges will enhance your balance, while strengthening those outer and inner thighs.
To perform a lateral lunge, start by standing with your feet hip-width apart and your arms at your sides.
Then, step your right foot out to the side and lower your body into a lunge, keeping your left leg straight. You’ll want to keep your toes pointed forward, and your weight in your heels and off the toes. Chest proud. Your arms will also come up in front of you in “prayer” or just in fists to help with that center of gravity.
When you go to reset, push off your right foot to return to the starting position. Careful not to compensate at the knee.
You can start a shallow lunge and increase the stretch over time to ensure proper positioning. Repeat on the other side and always remember to even out both sides.
Leg Swings
Leg swings are considered dynamic stretching and can help to warm up and stretch your hips, hamstrings, and improve your balance on and off the pickleball court. Incorporating leg swings into your warm-up routine, will increase your flexibility and reduce the risk of injury while playing.
To perform leg swings, stand with your feet hip-width apart and swing one leg forward and backward, keeping your back straight and your core engaged to reach the maximum benefits. Remember to always keep your foot even for this exercise, meaning not too much weight on the toes or the heels, but using your foot as that center of balance.
Make sure you do both sides a few times to really feel the effects.
An alternative option would be to toe touch when your foot swings forward.
Step Through Lunges
Step-through lunges are another dynamic stretching exercise that I recommend including in your warm-up.
This exercise activates all of your lower body and core. We’ve already discussed how important it is to warm up your biggest muscles so I won’t repeat myself, but these exercises will also open up your hip flexors which can often be extra tight from sitting.
Step thru Lunges are easy to master.
Stand with your feet hip-width apart. I feel like a broken record, haha. But its true. Take a big step forward with one foot and lower your body until your back knee is close to the ground. Make sure to keep your weight on that front foot, but in your heels. You should be able to lift your toes. Also, do not over bend at the knee. The knee should be just over the ankle.
When ready to reset, push off your front foot to return to the starting position. Don’t forget to repeat on the other side to keep yourself well balanced.
Upper Body Exercises
Don’t worry, I did not forget about the upper body. Its arguably just as important as a strong lower body.
Although they aren’t our largest muscle groups, we use our upper body just as much as your lower body as it relates to the game of pickleball! Incorporating exercises like arm circles, core twists, and shoulder rolls not only will it warm-up those muscles, but also ensure that your upper body is awake and ready for game-on match plays.
The following recommended exercises will help you develop strength and functionality in your upper body, allowing you to perform actively without fear of burning out.
Remember, the upper body consists of several smaller muscles, all working together for optimization
Arm Circles
Arm circles. I know it sounds funny, but they are an essential piece in warming-up for pickleball players. Arm circles will wake up your shoulders, spine, neck, and improve your mobility in those muscles and joints. Increasing your shoulder strength is important for staying safe and preventing injury on and off the court.
To perform arm circles, stand with your feet hip-width apart and extend your arms out to the sides. I recommend starting with small circles and increasing them as you go. You don’t want to over extend your shoulders going too big, so do what is comfortable for you to start.
After a few seconds, reverse the direction of the circles.
This exercise can be done with or without light weights, but as a warm-up exercise, I’d suggest start without and then at most 2-5 pounds if you want the added resistance. Make sure you do both arms together or separate and both forward and backward circles. Ahh that feels good.
Core Twists
This is one of my very favorite stretches. Many people think abs when they hear core, but this movement engages your all core muscles; back, spine, abdominals and obliques. Flexibility in your spine will increase with this motion, which is everything for many pickleball movements. And always having a strong tummy and back is important in all of life.
To perform core twists, stand with your feet shoulder-width apart and your arms extended out to the sides. Keep your lower body stable (meaning twist from above the hips), twist your upper body to the left, then to the right.
Repeat this movement for several repetitions, focusing on maintaining a strong core and smooth, controlled movements. I’ll even hold this stretch making it more static if I am going for a deeper feeling.
As an alternative option but still a core twist – for those that find that your balance is not yet up to par, you can do core twists laying on the ground as well. Instead of twisting your upper body, you twist the lower and keep your upper body still.
Core twists are my favorite warm up and I do before ANY workout.
Shoulder Rolls
Shoulder rolls are simple and effective warm-ups movements.
By practicing this movement, it helps open up your shoulders and chest and improves your upper body range of motion for pickleball. Increasing your mobility in the shoulder is essential for preventing pickleball players from potential injuries from all those serves, dinks, and ground strokes.
To perform shoulder rolls, stand with your feet shoulder-width apart and your arms at your sides. Roll your shoulders up, back, and down in a circular motion, be mindful of not tucking your chin to your chest. You’ll want to, but it is important to stand tall.
Repeat this motion at least 10 times to maximize your full benefits. You can roll them forward and backwards as well. You’ll feel everything loosen up.
Agility and Balance Drills
Agility and balance drills that are part of your warm-up routine is only going to improve your performance in a pickleball match. Exercises like side shuffles and two-point lunges can help you stay centered and balanced on the court, allowing for quick pivots and explosive movements.
Agility and balance exercise drills can help you develop the strength and coordination you need to move quickly and efficiently on the court.
Side Shuffles
Side shuffles are a great way to strengthen your hip flexors and increase your flexibility. Pickleball is a ton of lateral movements and exercising a side shuffle will only help you gain comfort and mobility required for the game of pickleball. This agility exercise also strengthens the glutes, hips, thighs, and calves, making you feel more prepared on the court.
To perform side shuffles, stand with your feet shoulder-width apart and your arms bent at the elbows. Bend your knees almost in a high squat position. With energy, step to the side with your right foot, and bring your left foot to meet it. I’d go right for several shuffles, then left for several shuffles. Remember balance out both sides for every movement.
Pickleball Line Step Overs
“Pickleball line step overs” is a warm-up exercise to enhance footwork and agility. They are a pickleball specific “toe taps” that you could essentially practice at home or anywhere, but for our game of Pickleball we are using the kitchen or the sidelines as our point of reference.
To perform, stand next to a straight line on the court, then quickly step over it with one foot followed by the other, then back with a foot, followed by the other, maintaining a steady rhythm. So the motion will be forward, forward, back back.
Repeat in both directions for an effective warm-up.
And if you want to make it even more dynamic, you can do this entire movement moving laterally one way and then back. This exercise keeps you light on your feet and ready for whatever direction you need to go.
Ankle and Wrist Mobility
Rotating your ankles and wrists in both directions is a simple but effective way to prevent injuries and maintain mobility for pickleball. As a pickleball player, having strong ankles and wrists can significantly lower your risk of injury, but also keep those forgotten joints feeling fresh and ready to keep you playing all day long.
Spend a few minutes during your warm-up routine moving your ankles and wrists in circular motions, both clockwise and counterclockwise. This quick and easy exercise can make all the difference in how you feel on court.
The Importance of Warming Up for Pickleball
I’m sure we all truly know why its important to warm up, but sometimes we need reminder. A person who is well prepared, body warm and awake, and ready to take over their pickleball match is not one to be reckoned with and that’s truly just the effects of a person who spent the time on a well-executed warm up routine.
Warming up before playing pickleball aids for injury prevention. It improves your overall well being physically, and feeling mentally prepared.
When warming up, we increase our heart rate and get the blood circulating, thus warming our overall body temperature. Our muscles, joints and tendons feel loose and ready to take on the more intense part of our days.
To really feel the benefits of warming up, focus on the 7 essential warm up exercises we highlighted. These were specifically picked to target the muscles and movements we use to play pickleball.
A nice healthy prematch snack is always a great idea too!
Customizing Your Warm-Up Routine
I know I made suggestions for your warm-up exercises, but be sure that you are doing what is right for you. Always make adjustments to your exercises to suit your body and its specific needs to ensure the best output for pickleball performance.
Remember that the warm-up exercises mentioned in this blog post are just a starting point – feel free to make adjustments on the movements, adjust the intensity to match your energy level, or add new ones to create a warm-up routine that works best for you.
By customizing your warm-up routine, you’ll not only be better prepared for Pickleball, but also more likely to enjoy your warmup.
After all, the point of your warm up routine is to aid in Pickleball and prevent you from injury! If you enjoy your warm up, then you’ll more than likely stick with it, and having consistency will not only set you up for success on the pickleball court, but also in everyday movements and feeling refreshed.
Summary
To wrap it up, a good warm-up routine is important for maximizing your on court performance and helping to prevent pickleball injuries.
By incorporating dynamic stretching exercises, cardio warm-ups, lower and upper body exercises, agility and balance drills, and focusing on ankle and wrist mobility, you should get a great warm up that does not take a lot time. You’ll be ready for the court!
Remember, customize your warm-up routine to your individual needs and preferences.
And most importantly, have fun!
