The Complete Guide to Pickleball Warm-Up Exercises

Dynamic stretching pre-play can provide various benefits, such as improving range of motion, muscle power, and coordination.

Static stretching involves holding a muscle in a fixed position without movement for a specific duration. It’s better suited as part of a cool-down after play. This stretching method is efficacious in improving flexibility and easing muscle soreness. When performed pre-game, static stretching has the potential to reduce muscle power.

Maryke Louw, a physiotherapist at Sport Injury Physio, explains:

Phase 1: Light Cardio & General Movement (2-3 minutes)

Light cardio is the first phase in pickleball warm-up exercises. This phase's goal is gradually elevating your heart rate and body temperature. Light cardio should take about 2 to 3 minutes. Consider some of the following exercises:

• Brisk Walk/Light Jog: Walk or lightly jog around the court to increase your heart rate and blood flow.
• Jumping Jacks: Jumping jacks require full body activation and are excellent warm-ups to increase power. 
• Side Shuffles: Side shuffle exercises mimic lateral court movements used in pickleball.
• Jump Rope (or mimed): Jump rope is a great whole body exercise that improves Rhythm and balance and increases heart rate 

Phase 2: Dynamic Full-Body Mobility (5-7 minutes)

The second phase of your warm-up is dynamic full-body mobility. The goal is to mobilize major joints and muscle groups used in pickleball. 5 to 7 minutes of dynamic full body mobility is recommended, which includes exercises such as: 

Upper Body & Core 

• Arm Circles/Swings: Arm circles and swings involve moving the arms backwards and forwards, which helps warm up the shoulders in the upper back.
• Trunk Rotations/Twists: Trunk side-to-side rotations help improve core and spine flexibility. Consider using the paddle for added range of motion. 
• Modified Bird Dog: A modified bird dog is an excellent exercise for improving lower back step stability and engaging the core. 

Lower Body & Hips

• Forward Lunges with Rotation: Lunges with rotation prepare the body for forward movement and rotational swings. 
• Lateral Lunges: Lateral lunges are crucial for side-to-side movement during pickleball and provide a great groin stretch. 
• Leg Swings (Forward/Backward & Side-to-Side): Leg swings help improve hip mobility, hamstring, and quadricep flexibility. 
• Squats (Bodyweight/Sumo): Bodyweight squats, including sumo squats, activate the glutes, quadriceps, and hamstrings, helping prepare the body for low shots during pickleball. 
• High Knees & Butt Kicks: Alternating high knees and butt kicks help improve agility and warm up the legs. 
• Inchworms: Inchworms are a full-body warm-up exercise that stretches the hamstrings and shoulders and improves core stability. 
• Heel Raises/Calf Stretches: Heel raises and calf stretches help prepare the calf muscle and the Achilles tendon to reduce the risk of injury. 
• Ankle Circles: Ankle circles are a great exercise in a pickleball warm-up to help lubricate the ankle joints.
• Specific Joint Focus (as needed). Warming up the wrists with paddle circles helps lubricate and loosen the joint. This is sometimes overlooked during a warm-up. 

Phase 3: On-Court Drills & Sport-Specific Activation (3-5 minutes)

The third phase involves pickleball warm-up drills and sports-specific muscle activation. This phase generally takes about 3 to 5 minutes. The goal is to refine timing and coordination and get a feel for the ball and paddle.

Drills:

• Dink Warm-Up: Soft dink exchanges at the non-volley line (forehand and backhand).
• Drop Shot Progression: Start dinking, then progressively work back while practicing drop shots.
• Volley Exchanges: Rapid-fire and block volleys, alternating forehand and backhand.
• Serve & Return Practice: Focus on deep returns and proper form.
• Skinny Singles (Optional): If with a partner, play a few points in a narrow court area to simulate game-like scenarios.

This part of a pickleball warm-up is vital. These drills are great practice, but they are also crucial for physically and mentally warming up before pickleball play.

Beyond the Physical

Excelling at pickleball does not only involve a physical warm-up. Mental preparation is also critical. Mental readiness helps you improve focus, which enhances performance in different ways.

For example, mental prep can help manage anxiety and help you relax, leading to better performance on the court. It can also boost confidence, which may also improve play. Preparing mentally can help you avoid distractions,  enhance focus, and be present during the game. 

Techniques

Various types of techniques can become part of your mental warm-up, such as the following:

Visualization

Visualization involves mentally picturing successful shots and strategic play. This is also known as mental rehearsing or mental imagery. Joe Puentes, Psy. D at Performance Psychology Center provides insight:

Intentional Breathing

Intentional breathing may include various techniques, such as deep, slow breathing, to calm nerves and sharpen focus.

Setting an Intention

Setting an intention and saying it out loud involves defining a personal focus or goal. For example, you might set an intention to maintain consistency or focus on dinks.

Mental preparation before a pickleball game may involve a few of the techniques mentioned above. Professional pickleball players may vary in their mental prep routines. However, the mental aspect of the game is crucial to their success.

For example, number one-ranked singles female pickleball player Anna Leigh Waters said,

Customizing Your Routine

Customizing your routine and tailoring it to your specific needs is also essential. Consider the following factors:

• Age: Older players may need a longer warm-up time and lower intensity.
• Fitness Level: Beginners may start with shorter routines, and advanced players may add more intensity or specialized drills.
• Past Injuries/Stiffness: Individuals with past injuries or muscle stiffness should focus on specific mobility work for problem areas.
• Playing Style: Movement drills may differ depending on whether you play singles or doubles. 
• Listen to Your Body: It's vital to adjust your warm-up based on how your body feels on any given day. In some instances, you may need to lower the intensity level. 

Progression and Consistency

Remember to gradually increase the intensity or duration of your warm-up as needed. Consistency is also the key to enhancing pickleball play through a proper warm-up. Regular warm-ups, even short ones, are more beneficial than sporadic, intense warm-up sessions.

Integrating an overall fitness program to enhance your pickleball game is also essential. A comprehensive exercise program incorporates strength training, such as using TRX or dumbbells. Balance exercises, such as those using a Bosu ball, and regular flexibility work, such as yoga, are also helpful. A comprehensive fitness routine can help enhance performance and reduce the risk of injury. 

Why Cool Down?

A cool-down is also a critical part of your post-game routine. A cool down is vital for several reasons, such as: 

• Recovery: A cool down aids in gradually returning heart rate and blood pressure to normal.
• Reduced Soreness: A proper cold down helps flush out lactic acid and minimize muscle stiffness.
• Flexibility: Your cool-down is the ideal time for static stretching to improve flexibility.
• Hydration: A cool down is also an excellent opportunity to drink plenty of fluids and rehydrate 

Cool-Down Exercises

Cool down exercises can start with two to three minutes of gentle walking to allow your heart rate to slow down. 

Static stretching is also part of a post-play routine. Hold the following exercises for 20-30 seconds each: 

• Hamstring stretch, such as a seated forward fold or a standing hamstring stretch 
• Quad stretch, such as the prone quad stretch
• Calf stretch, such as the standing calf stretch against a wall.
• Shoulder and arm stretches, such as the cross-body shoulder stretch.
• Gentle back twists
• Figure-four stretches for hips and glutes.

The most effective pickleball warm-up routine for any player should include:

• A physical warm-up involving light aerobic activity
• Dynamic stretching
• And a court drill.

Mental preparation, including breathing exercises and visualization, is also essential before pickleball. A proper warm-up sets the tone for your performance on the court.

Implement the above warm-up techniques and strategies consistently to improve your performance and avoid injury. A proper warm-up is essential to increasing your pickleball longevity and enjoyment. 

Whether an occasional hobby or a deep-rooted passion, the proper warm-up can help you stand out on the court!