You arrive at the pickleball court, greet your playing partners, pick up your paddle and you’re ready to play.
Sound familiar?
For many recreational players, the warm-up consists of a few casual shots before the game begins. But pickleball asks quite a bit of your body. Quick starts, sideways movement, reaching, bending and sudden changes of direction are all part of the game.
Going straight from sitting in the car to playing a competitive match means asking your body to move quickly before you’ve had much opportunity to prepare.
The good news is that warming up doesn’t need to be complicated. A few minutes of purposeful movement can help you transition from everyday activity to the demands of the court.
Why Warm Up Before Playing Pickleball?
A warm-up gives you an opportunity to gradually increase your activity level and practise some of the movements you’ll use during a game.
Pickleball involves more than swinging a paddle. Your legs help you move around the court, your hips and ankles contribute to bending and changing direction, and your shoulders and upper body are involved in reaching and hitting.
A sensible warm-up should gradually involve these areas rather than beginning with sudden, demanding movements.
A Simple 5-7 Minute Pickleball Warm-Up
Here is a straightforward routine you can adapt to your own ability and comfort level. The idea is to move progressively, not to turn your warm-up into a workout.
1. Start by Walking
About 1-2 minutes
Begin with an easy walk around the court or nearby area. Gradually increase your pace until you’re walking briskly and feeling comfortably warmed up.
This gives your body a gentle introduction to activity before you begin more specific movements.
2. Mobilize Your Shoulders and Upper Body
About 1 minute
Your shoulders and upper body are involved in every serve, return and volley.
- Make gentle forward and backward shoulder circles.
- Move your arms through comfortable forward and backward swings.
- Perform a few gentle upper-body rotations, keeping your movements controlled.
Avoid forcing the movement or trying to stretch as far as possible. The aim is to get comfortable moving.
3. Get Your Hips and Ankles Moving
About 1 minute
Your lower body does much of the work during a pickleball game. You bend to reach low balls, step sideways to cover the court and move forward for short shots.
- Perform a few gentle hip circles.
- Shift your weight from one foot to the other.
- Move your ankles gently through comfortable ranges of motion.
- Try a few shallow knee bends, keeping your movements controlled.
4. Practise Moving Around the Court
About 1-2 minutes
Now introduce some of the movements you’ll use during play.
- Take a few controlled side steps in each direction.
- Practise short forward and backward steps.
- Move into a comfortable athletic stance and return to a relaxed standing position.
- Try a few gentle changes of direction.
Keep the movements comfortable and controlled. You don’t need to sprint, lunge aggressively or make sudden explosive movements during your warm-up.
5. Pick Up Your Paddle and Ease Into the Game
About 1-2 minutes
Start with easy shots with your playing partner. Work on gentle groundstrokes, volleys and controlled movement around the court.
Gradually increase the pace as you become comfortable. Save the competitive rallies and more demanding movements until you’ve had a chance to warm up properly.
Don’t Confuse Warming Up with Stretching
Gentle mobility movements are useful before playing, but a warm-up doesn’t need to involve long, forceful stretches.
Before a game, focus on gradually getting your body moving through comfortable ranges of motion. Save longer stretches for a separate mobility or flexibility session if they’re appropriate for you.
Never force a movement or try to push through pain.
Make Your Warm-Up a Habit
The best warm-up is one you’ll actually do.
You don’t need special equipment, a gym or a complicated routine. A few minutes before each game can become a simple habit that helps you prepare for the movements ahead.
Remember that your warm-up should match your own needs. If you’re returning from an injury, have ongoing joint or mobility concerns, or find certain movements uncomfortable, seek appropriate guidance from a qualified healthcare professional.
Ready for the First Rally?
Pickleball is a wonderfully social and active game. Part of enjoying it is being able to move comfortably, confidently and safely around the court.
So the next time you arrive for a game, resist the temptation to make your first few competitive rallies your warm-up.
Take a few minutes to walk, move your shoulders and hips, practise some court movements and gradually build up the pace.
Your paddle may be ready. Give your body a chance to get ready too!
Looking for more ideas to improve your game and your physical preparation? Explore our collection of Pickleball articles at EveryBodyCanMove.
EXPLORE OUR PICKLEBALL ARTICLES
If you’re looking to do more than warm up before your games, building strength, mobility and balance away from the court can also help support your pickleball activities. You can read our review of the Dynamic Pickleball program from Dynamic Athletics to learn more about its approach to pickleball-specific fitness.
READ OUR REVIEW OF THE DYNAMIC PICKLEBALL PROGRAM FROM DYNAMIC ATHLETICS