Pickleball Warmups - NW Personal Training

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I recently found myself playing pickleball with a woman who hadn’t yet warmed up. So, I asked her if she wanted me to warm her up, and she replied, “No, I don’t need to warm up. I never warm up.”

Warmup Before Pickleball!

What many pickleball players don’t realize is that although pickleball is incredibly fun, social and seemingly easygoing, it can be surprisingly demanding on the body. The sport requires quick reactions, agility, explosive movements, sudden stops, and repetitive side-to-side and forward-and-backward motion. Your muscles, joints and nervous system don’t respond well when you go from 0 to 60 without preparation.

The good news? You don’t need a 30-minute warmup before you play. Five to ten minutes is plenty to get your body ready.

A good warm-up gradually increases circulation, raises muscle temperature, moves your joints through useful ranges of motion and prepares your body for the movements you’re about to perform. It can also help you feel more coordinated and ready to react when that unexpected shot comes your way.

Try the following Pickleball Warmups

Spend about 30–60 seconds on each:

Shoulder Rotations

Make controlled circles with your arms, gradually increasing the range of motion.

Torso Twists

Rotate your toros gently from side to side.

Side-to-Side Lunges

Step wide, shifting your weight side to side, bending your knees and sinking your hips back and low towards the ground.

Forward Lunges

Alternate legs, stepping forward and lowering under control.

Diagonal Lunges

Step forward and out at an angle to prepare your body for multidirectional movement.

Lateral Shuffles

Shuffle side to side with light, quick steps. Stay athletic and don’t let your feet cross.

Easy Footwork

Add a few gentle forward, backward and diagonal movements to wake up your balance and coordination.

Gradually Increase Your Pace

Once you’ve completed the above body prep, then begin your play progressively with gentle dinking, gradually increasing the pace, moving into volleying, and then progressing to controlled forehand and backhand drives. By the time you start playing competitively, your body should feel warm, mobile and ready to move.

A few minutes of preparation can make a big difference, not only in how you perform today, but in how long you can continue enjoying the sport you love.

Don’t wait until you’re injured to start warming up. Give your body 5-10 minutes, and it will thank you for it!

Yours in health & fitness,
Sherri McMillan

Sound Healing

Sound Healing