A warm up is key to any performance, especially for any pickleball player who wants to perform at their best, not get injured and reduce the risk of injury.
Whether you’re playing a casual game, a practice session or a tournament, a structured warm up gets your body and mind ready for the game.
This guide covers the complete warm up routine for pickleball players of all levels.
Why Warm-Up Matters for Pickleball
Before we get into the routine, let’s cover why warm-up is important: Proper warm-ups prevent common pickleball injuries like sprained ankles and lower back strains.
Injury Prevention: Warm-ups increase blood flow to the muscles making them more flexible and less likely to strain or pull.
Better Performance: Gradually getting your muscles and cardiovascular system ready enhances reaction time and agility.
Mental Readiness: A warm-up gets players focused and builds confidence before hitting the court.
Consistency in Play: Start strong and set the tone for the game.
Warm-Up Principles for Pickleball
Dynamic Movement: Focus on dynamic stretching and active movement that mimics pickleball.
Progression: Start slow and build up.
Full Body Engagement: Target major muscle groups, legs, shoulders and core, move through full range of motion.
Court Specific Drills: Include lateral shuffles and paddle work to get ready for game play.
1. General Warm-Up (5-10 minutes)
The aim of this phase is to get your heart rate up, increase blood flow and get your body ready for more dynamic knee movement.
This phase is crucial to transition from a resting state to an active state and prevent stiffness and reduce the risk of injury.
Jogging or Brisk Walking (3-5 minutes): Start by jogging around the court, keep a steady pace. If space is limited, jogging in place or brisk walking works too. Keep your posture good with shoulders relaxed and arms swinging naturally.
Side Shuffles: Shuffle sideways across the court, keep your knees slightly bent and on the balls of your feet. This gets your legs ready for lateral movement used in pickleball. Do 2 sets, alternating sides.
High Knees: Stand tall and jog in place, lift your knees to waist height. This exercises your hip flexors and warms up your lower body. Do 20-30 seconds.
Arm Circles: Hold both arms out to the sides at shoulder height and do small controlled circles. Gradually increase the size of the circles until they are big, focus on smooth movement. Do 10 forward and 10 backward.
Jumping Jacks: This classic exercise gets your whole body moving and improves coordination and circulation. Do 20-30 jumping jacks, focus on full arm extension and controlled foot movement.
2. Dynamic Stretching (5-10 minutes)
Dynamic stretches are active movements that mimic game actions, increasing mobility and range of motion.
Unlike static stretching, dynamic stretches keep your body moving which keeps your heart rate up and prepares muscles and joints for explosive movement.
Dynamic stretches prevent pickleball injuries by getting muscles and joints ready for the specific movements used in the game.
Leg Swings:Hold onto a stable surface (fence or net post) and swing one leg forward and backward, control your movement. Switch to side to side swings to target your adductors and abductors. Do 10 swings each leg.
Lunges with a Twist:Step into a deep lunge position, make sure your front knee is over your ankle. Once stable, twist your torso towards the front leg, engage your obliques and stretch your hip flexors. Alternate legs and do 8-10 reps per side.
Torso Rotations:Stand with your feet shoulder width apart and place your hands on your hips or in front of your chest. Slowly twist your torso to the left, then to the right, let your hips and shoulders move naturally. Do 15 rotations, increase the range of motion as you go.
Arm Swings:Stand tall and swing both arms forward and backward, control your movement and keep them loose. Alternate crossing your arms in front of your chest with each swing to stretch your shoulders and upper back. Do 20-30 seconds.
Calf Raises:Stand with your feet hip width apart and slowly lift onto the balls of your feet. Hold for 1-2 seconds then lower back down. Do 15-20 reps to get your calf muscles ready and warm for quick movements on the court.
3. Pickleball Specific Movement (5-10 minutes)
Tailor your warm-up to the pickleball court by incorporating movements that mimic game actions.
These drills bridge the gap between general warm-ups and game play so your muscles are ready for court specific challenges.
These drills get your body ready for pickleball.
Shadow Dinks:Go to the kitchen line and shadow dink without a ball. Focus on keeping a relaxed grip on your imaginary paddle and precise, controlled movement. Shadowing dinks helps with muscle memory and gets your wrists and forearms ready.
Lateral Court Movement:Stand at the baseline and shuffle to the right, then back to the left, mimicking the lateral movement during rallies. Keep your feet light and knees bent, your movement should be smooth and controlled. Do 3-4 reps across the court.
Quick Turns:Stand in the middle of the court and practice turning on one foot to simulate quick directional changes during game play. Alternate forward and backward turns, do 10-12 reps. This drill improves agility and balance.
Overhead Reach Drill:Simulate smashing or returning high lobs by extending your arms overhead. Hold your imaginary paddle firm and focus on a smooth arm swing, get your shoulders warm. Do 8-10 reps per arm.
4. Paddle and Ball Drills (5-10 minutes)
The last part of the warm-up combines paddle work and ball handling, bridging the gap between preparation and game play.
These drills improve hand-eye coordination, reaction time and confidence. These drills are for anyone who wants to play pickleball safely and effectively.
Ball Taps:Hold your paddle in your dominant hand and tap the ball on the paddle face as many times as you can without dropping it. Start slow and controlled then increase the speed. This drill warms up your wrist and forearm.
Wall Rally:Stand a few feet away from the wall and hit the ball against the wall repeatedly, keep a steady rhythm. Alternate forehand and backhand to get both sides of your body. Vary your shot speed and angle to mimic game play.
Partner Dinks:Partner up with someone at the kitchen line and practice light dinking back and forth. Focus on accuracy and soft touch on the ball. Movement between shots can add an extra layer of prep.
Third Shot Drops:Move to the baseline and practice controlled third shot drops, try to land the ball just over the net. If solo, use a target or marker on the court. This drill improves touch and control, two must haves for competitive play.
Warm-Up Tips
Gradual Progression:Start light and increase intensity as you warm up.
Consistency:Do this before every match or practice for long term benefits.
Flexibility:Modify exercises based on your skill level and body condition.
Variety:Mix up drills and stretches every so often to keep it interesting.
By spending 20-30 minutes on a structured warm-up like this you’ll be ready to hit the pickleball court feeling confident and ready to perform.
The Warm-Up Science
Muscle Activation
Pickleball engages the quadriceps, hamstrings, shoulders and core. Warming up these muscles and joints before playing with specific movements will give you more power and agility.
Glute Bridges:Activate the glutes for lateral movement.
Plank Variations:Strengthen the core for balance and stability.
Heart Rate Gradual Increase
Gradually increase your heart rate so your body’s cardiovascular system is ready for high intensity play. Sudden starts can lead to fatigue or discomfort early in the game.
Mental Warm-Up
Visualization
See yourself hitting perfect shots and making smart plays.
See yourself responding to tough situations.
Breathing
Breathe deep to calm the nerves and get oxygen to the muscles.
Breathe in for 4 seconds, hold for 2 seconds, breathe out for 6 seconds.
Cool Down for Recovery
After your workout, a cool down helps with muscle soreness and recovery:
Static Stretches:Hold for 20-30 seconds to relax the muscles.
Foam Rolling:Use a foam roller to release tension in key areas.
Hydration and Snack:Replenish lost fluids and fuel the muscles with a light snack.
Cool down is key to peak performance and muscle soreness.
For Different Skill Levels
Beginners:Focus on simple, low intensity movements to build a habit.
Intermediate Players:Add agility drills like ladder steps or cone work.
Advanced Players:Include explosive exercises like plyometric jumps to add power.
Warm-Up Mistakes to Avoid to Prevent Pickleball Injuries
Skipping the Warm-Up:Go straight into play and increase the risk of injury.
Static Stretches First:Save static stretches for the cool down.
Not Pickleball Specific:Generic exercises may not prepare you for pickleball.
Not doing dynamic stretching:Make sure your warm-up includes dynamic stretches to prepare the muscles and joints for play.
15 Minute Warm-Up Example
Minute 1-3:Light jogging or side shuffles.
Minute 4-7:Dynamic stretches (lunges with twists, arm swings).
Minute 8-10:Pickleball specific movements (shadow dinks, lateral shuffles).
Minute 11-15:Paddle drills (partner dinks, wall rally).
Benefits of Warming Up
Better Performance:Consistent warm-ups build muscle memory and reaction time.
Less Fatigue:Gradual preparation reduces the strain on the body.
Long Term Injury Prevention:Warming up regularly reduces the risk of chronic injuries.
Pickleball Warm-Up FAQs
Q:How long should a pickleball warm up exercises take?
A:15-20 minutes to warm up without overdoing it.
Q:Can I warm up exercises without a partner?
A:Yes! Many drills like wall rallies and shadow dinks can be done solo.
Q:Should I warm up before we play or just casual games?
A:Yes, even casual games can strain unprepared muscles.
Bottom Line
Warming up is a must for any pickleball player to achieve peak pickleball and injury prevention.
Follow this and you’ll play better and live longer pickleball. Take the time to tailor your warm up to your needs and level and you’ll see the results on the court.