(Pre- & Post-Game Friendly)
Pickleball demands quick starts, sudden stops, and full-body reach. The right flexibility routine keeps you light on your feet and ready to stretch for those tricky shots—without straining muscles.
1. Dynamic Warm-Up (Before Play)
Goal: Increase blood flow, loosen joints, prep muscles for explosive movement.
Do each for ~30 seconds:
- Arm Circles (Forward & Backward) – Small to large circles to warm shoulders.
- Torso Twists – Rotate side-to-side with soft knees to loosen your spine.
- Leg Swings (Front-to-Back & Side-to-Side) – Hold a wall or net post for balance.
- Hip Circles – Big, slow rotations to open hips for lateral movement.
2. Static Stretches (Post-Play or Recovery Days)
Goal: Improve range of motion, reduce tightness, and aid recovery.
Hold each stretch for 20–30 seconds (2–3 rounds).
Upper Body
- Cross-Body Shoulder Stretch – Gently pull one arm across chest.
- Triceps Overhead Stretch – Reach one arm overhead, bend elbow, and press gently.
- Wrist Flexor Stretch – Extend arm forward, palm up, and gently pull fingers back.
Lower Body
- Hamstring Stretch – Straighten one leg out, hinge at hips, reach toward toes.
- Quad Stretch – Stand tall, grab ankle behind you, pull toward glutes.
- Hip Flexor Lunge – Step one foot forward into a lunge, push hips forward.
- Calf Stretch – Press heel down against the court or wall while leaning forward.
3. Mobility Boosters (2–3x a Week)
Goal: Enhance joint fluidity and reduce stiffness for better agility.
- World’s Greatest Stretch – Lunge forward, place hands inside front foot, twist torso toward front knee, reach arm up.
- Cat-Cow (Spinal Mobility) – On hands and knees, alternate arching and rounding your back.
- Ankle Circles & Rockers – Rotate ankles, then shift weight forward/backward to improve dorsiflexion.
💡 Coach’s Tip:
- Before games → Stick to dynamic movements; no long holds.
- After games → Use static stretches for cooldown.
- Consistency beats intensity—stretching once in a while won’t cut it.
