7 Pickleball Warm Up Exercises You Can’t Skip

By: Brandon Fritze

Have you ever jumped straight into a game of pickleball without warming up, only to regret it later with sore muscles and reduced performance? The problem may lie in your warm-up routine. But don’t worry! We’ve got you covered with the best pickleball warm-up exercises to help you dominate the court.

In this article, you will learn some fantastic pickleball warmup and cool-down exercises as well to follow after playing a strenuous match. So, scroll down and push up your pickleball journey with these helpful exercises.

Pickleball Warmup Exercises

Top 7 Warm Up Exercises for Pickleball

Are you tired of feeling stiff and sore after a pickleball game? Do you want to improve your performance and prevent injuries on the court? If so, incorporating warm-up exercises into your routine is the solution.

In this section, we’ll dig into the world of warm-up exercises for pickleball players. We’ll explore why warming up is essential, the benefits of specific warm-up exercises, and how to incorporate them into your pre-game routine.

Get ready to discover new workouts, improve your skills, and take your pickleball game to the next level.

1. Jogging or Walking

Start walking or jogging around the court to get your heart rate and blood flow.

It will help you loosen up your muscles and increase your body temperature, making moving easier and preventing injuries.

Jogging on Pickleball Court

2. Arm Circles

Next, do some arm circles to warm up your shoulders and arms. To start this warm-up exercise, stand with your feet shoulder-width apart and raise your arms above your head.

Slowly make circles with your arms, first going ahead and then backwards. You can also do smaller circles to target your rotator cuff muscles.

Arm Circles

3. Lunges

Lunges are excellent for warming up your leg muscles and improving your balance.

Begin it by standing with your feet shoulder-width apart and taking a big step to the left side with your left foot.

Then bend your right knee and lower your body until your right thigh is parallel to the ground.

Hold the position for a few seconds, then return to the starting position and repeat with your left foot.

Lunges Exercise

4. Squats

Squats are excellent for strengthening your legs and warming up your lower body.

To practice it, you need to kneel while standing with your feet shoulder-width apart and lower your body until your thighs are parallel to the ground.

Once you’ve held the position for a short while, go back to the beginning position.

Squats Exercise

5. Shadow Swings

Finally, do some shadow swings to warm up your pickleball strokes. Stand in the middle of the court with your racket, and practice your forehand and backhand swings.

Focus on your footwork, balance, and technique. Shadow swings will help you get the right mindset and prepare you for the game.

6. Butt Kicker

This exercise can become your favorite one if you often need a feel for warming your muscles prior to starting a game.

Here, you have to jog in place while trying to kick your heels up to touch your buttocks.

As you kick your heels up, you’ll engage your core and lower body muscles, improving your balance and coordination for the game ahead.

Butt Kick

7. Sumo Squat and Torso Twist

If you need quick movements and transitional directions then you should go for the Sumo warm-up exercise.

It involves lowering yourself into a sumo squat position while twisting your torso to the right and left.

It’s a challenging exercise that engages your lower body and core muscles, improving flexibility, balance, and coordination.

As you lower yourself into the sumo squat position, you’ll feel your quadriceps, hamstrings, and glutes working to support your body.

Somo Squats

5 Essential Pickleball Cool Down Exercises

After an intense game of pickleball, it’s crucial to cool down properly to prevent injuries and soreness.

Cool-down exercises help reduce muscle tension and improve flexibility, which can aid in recovery and help you perform better in the long run.

 This article will cover some essential cool-down exercises for pickleball that will help you wind down after a match.

1. Stretching

Stretching is one of the most effective cool-down exercises you can do after playing pickleball. It helps improve flexibility, reduce muscle tension, and prevent injuries.

You can start it by stretching your quadriceps, hamstrings, calves, and hip flexors. But you should repeat these workouts on both sides for at least 21-30 seconds.


2. Shoulder Rolls

Shoulder rolls relieve tension in your shoulder and neck muscles after a game.

For this exercise you have to keep an appropriate distance between your shoulders and legs and roll your shoulders forward and backwards in a circular motion. Repeat for 10-15 reps in each direction.

Shoulder Rolls

3. Walking or Slow Jogging

Similar to warming up, walking or slow jogging can help you cool down after a game.

It helps reduce your heart rate gradually and prevents blood from pooling in your legs, reducing the risk of dizziness and fainting. Walk or jog around the court for 5-10 minutes to cool down.

4. Foam Rolling

Foam rolling is a widespread technique athletes use to massage their muscles and relieve soreness after a workout.

It breaks up adhesions and increases muscle blood flow, promoting faster recovery. Roll your calves, hamstrings, quads, and glutes for 1-2 minutes on each muscle group.

5. Hydrating

Drinking plenty of water after a game is essential for preventing dehydration and aiding recovery.

That is why I would recommend you to drink at least 18-25 ounces of water after 30 minutes of ending the match. It will really help you in restoring your hydration level.

FAQs: Pickleball Warmup Exercises

1. What stretches should I do before pickleball?

You can do several stretches to prepare your body for pickleball. Some of the most effective stretches include hamstring, quad, calf, and shoulder stretches.

These stretches help to loosen up your muscles, increase your range of motion, and improve your overall flexibility.

2. Should I stretch before playing pickleball?

Absolutely! Stretching before playing pickleball is essential for warming up your muscles and preventing injuries.

When you warm up your body, you’re increasing blood flow to your muscles, which helps to reduce the risk of strains, sprains, and other injuries.

So, make sure to complete the warm-up and stretching phase before your next pickleball game.

3. How do you warm up your hamstrings for pickleball?

The hamstrings are a crucial muscle group that you use in pickleball, so it’s essential to warm them up properly. One effective way to warm up your hamstrings is to do a set of hamstring stretches.

To do this, sit on the ground with your legs stretched out before you. Slowly reach forward and try to touch your toes, holding the stretch for 20-30 seconds. You can also do leg swings, where you swing your leg forward and backwards, alternating sides.

4. What are 3 warm-up stretches?

There are many stretches you can do to warm up before pickleball, but here are three that are particularly effective:

Quad Stretch:

In this stretch, you must stand on one leg and grab your ankle with your hand. Pull your heel towards your buttocks and hold for 20-30 seconds. Switch sides and repeat.

Shoulder stretch:

Stand with your feet shoulder-width apart and reach your arms overhead. Clasp your hands together and gently pull your arms back. Hold the stretch for 20-30 seconds.

Lunge Stretch:

Step forward with one foot and bend your knee, keeping your back leg straight. Place your hands on your hips and hold the stretch for 20-30 seconds. Switch sides and repeat.

Final Thoughts On Pickleball Warm Up Exercises

If you want to improve your pickleball game, remember to warm up first! By doing exercises that target mobility, stability, and coordination, you can prevent injuries and improve your overall performance. So why wait? Take the time to warm up properly and get ready to dominate the court!

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