An Easy and Effective Pickleball Warm-Up

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To properly prepare for a pickleball match, a warm-up is essential. Warming up helps raise your body temperature, increase blood flow, and prepare your muscles and joints for movement. Because pickleball involves quick changes of direction, swinging, and balance, it’s important to focus on warming up the shoulders, hips, core, and legs.  Therefore, you should also avoid static stretches before playing to prevent decreased performance. Use the warm-up routine below to get your body ready for your next pickleball match. Always listen to your body, some areas may need extra time and attention.

Use the following movements to prepare for your next pickleball match:

Arm circles: Arm circles loosen the shoulders and increase range of motion, preparing your arms to swing smoothly without strain.

High knees: High knees increase your heart rate and activate the hip flexors which are essential for quick and explosive movements on the court.

Side Shuffles: Side shuffles activate the hips, glutes, and inner/outer thighs and improve your agility which is important for side-to-side movements.

Jogging: Jogging elevates the heart rate and warms up the entire body for play.

Trunk rotations: Trunk rotations warm up the core and spine and ensure your body is ready for twisting and rotational movements.

Lunges: Lunges are important to engage your lower-body muscles including the quads and glutes which are essential for balance, stability, and a powerful shots.