Quick and Easy Pickleball Warm Up

The sport of pickleball is one of the fastest growing sports in the country.   It is a fun and easy way to get exercise and enjoy time with friends.  Tell me if this sounds familiar though, you get to the court late, your friends are ready to play, so you jump right in.  Next thing you know “pop” - pulled muscle or injured shoulder.  We often hear this story in the clinic with patients coming in following injury.  Today I wanted to go over a quick and easy warm up you can do before you play to help reduce the likelihood of injury and improve performance.

The following is a dynamic warm up for pickleball.  All the movements relate to moves used on the court and are easily performed courtside.  Ideally you have 5-10 minutes prior to play when you can perform these exercises but even if you only have a minute or two doing something is better than nothing. 

Light jog, side shuffle, carioca, backwards jog

Start off slow and easy with these.  These movements are meant to slowly increase your heart rate and increase blood flow to muscles.  Do each for about 20-30 seconds.

Balance and reach

This is intended to prime your neuromuscular system which helps with balance and coordination.  Try to maintain your balance and reach a little further with your other leg in each direction with each repetition.  Perform as many reaches as you can with good form for 30 seconds on each leg. 

Arm circles, swings, hugs, field goals

Shoulder injuries are common in pickleball, doing some upper body warm up can help reduce the likelihood of these injuries.  Make sure you maintain good posture and perform each of these at a quick but controlled pace.  Do each for 30 seconds

Wrist rolls

All paddle and racquet sports require a lot of activity in the hands and wrists.  Wrist rolls for 30 seconds in each direction will help prepare the many muscles of your wrist, hand and forearm for play.

There you have a quick and easy warm up you can perform right on the court prior to your pickleball match.  If you have any questions or are having any aches or pains that are keeping you from the sports and activities you love give Complete Game Physical Therapy at call at 978-170-7204 and we’ll help get you back better than before!