Jumping straight into a game without warming up is like hitting “play” on a cold engine—you risk poor performance and potential injury. A proper pickleball warm-up preps your muscles, joints, and reflexes for quick, explosive movement while dialing in your timing.
Phase 1: Dynamic Movement (3–5 minutes)
Get your heart rate up and blood flowing to the legs, core, and shoulders.
- Jog & Side Shuffle – 30 sec jog forward/back, then 30 sec lateral shuffles each direction.
- Carioca Grapevine Steps – 20–30 sec each way to loosen hips.
- High Knees to Butt Kicks – Alternate 10 sec each for speed and leg activation.
Phase 2: Joint Mobility & Dynamic Stretching (3–4 minutes)
Focus on the joints you’ll use most—shoulders, wrists, hips, knees, and ankles.
- Arm Circles – 10 forward, 10 backward (small to large).
- Wrist Rolls – 10 each direction, then gentle paddle “flick” motions.
- Hip Circles – 10 each way to prep for lunges and rotations.
- Walking Lunges with Torso Twist – 6–8 per side.
- Ankle Bounces – Light hops in place to prime calves and Achilles.
Phase 3: Paddle-Specific Activation (2–3 minutes)
Simulate game motions at 50–70% speed to wake up coordination.
- Mini Dinks – Partner up at NVZ line and softly dink crosscourt.
- Controlled Volleys – Quick punch volleys with short paddle motion.
- Baseline Shadow Swings – Practice a few smooth forehand/backhand drives without the ball.
💡 Coach’s Tip:
Avoid static stretching before playing—it can actually reduce power and quickness. Save the long holds for after the game. Pre-match warm-up should feel like a gradual acceleration, not a deep cooldown.
