Pickleball is fast, fun, and social but it also demands quick reflexes, sharp pivots, and full-body coordination. Whether you're playing competitively or just for fun, taking a few minutes to warm up before hitting the court can make a big difference in your performance and help prevent injury.
In this post, you'll learn five simple dynamic stretches you can do courtside to get your body ready for action. This quick routine takes less than 10 minutes and focuses on the muscles and joints you use most in pickleball: shoulders, hips, legs, and core.
Why Warm Up Matters for Pickleball
Before you play, you want to activate your muscles and prepare your joints for movement. That’s where warm up exercises comes in. Unlike static stretching, which you hold for longer periods and is better after activity, warm up exercises are movement-based and help increase blood flow, warm up muscles, and improve mobility before the main event.
1. Arm Circles and Shoulder Rolls
Start with 10 small arm circles forward, then 10 backward. Follow with 10 shoulder rolls in each direction. This loosens up your rotator cuff and upper back which play a key role in overhead shots and fast swings.
2. Torso Twists
Stand tall with your feet shoulder-width apart and rotate your torso side to side. Let your arms swing naturally across your body. Do this for 30 seconds. This activates your core and spine, preparing you for the rotational movement in your shots.
3. Walking Lunges with a Twist
Step forward into a lunge, then gently twist your torso toward your front leg before stepping forward with the other. Repeat for 10–12 steps. This dynamic move warms up your quads, hips, glutes, and core, all of which help you move quickly and stay stable during play. It has the added benefit of helping with your balance.
4. Leg Swings or High Knees
Hold onto a fence or wall and swing one leg forward and back 10 times, then side to side. Or, march in place with high knees for 30 seconds. These movements activate your hip flexors, hamstrings, and glutes, all of which are essential for quick footwork and court coverage.
5. Ankle Circles and Calf Raises
Roll each ankle in a circular motion 10 times in each direction. Then, do 15–20 calf raises (up onto your toes, then slowly down). These help prepare your ankles and calves for lateral movement and sudden stops, which are common in pickleball.
Get the Most Out of Your Game
If you’re playing pickleball at popular Barrie spots like Painswick Park, East Bayfield Community Centre, or Lampman Lane, don’t skip your warm-up! These courts are buzzing with players of all ages, and taking a few minutes to stretch before your game can help prevent injury and keep you moving your best—whether you're smashing at Sunnidale or rallying at Holly Rec.
Warming up doesn’t have to take long, but it’s one of the best ways to improve performance and avoid aches, strains, or sprains. Doing these five dynamic stretches before your next pickleball game will help you move better, feel more agile, and stay injury-free.
Want to level up your warm-up even more? Try adding 2 minutes of light cardio, like brisk walking or jumping jacks, before stretching.
Take 10 minutes to warm up, and you’ll play stronger, longer, and pain-free. See you on the court!
At Rapid Relief Massage Therapy we want you to stay as healthy as possible between appointments, and warm up exercises are an important part of that. Did you get hurt despite a solid warm up? Book a massage therapy appointment to speed up your healing time!