Learn / Fitness and injury prevention
A 10-minute pickleball warm-up
A simple dynamic warm-up that raises your heart rate, loosens hips and shoulders and rehearses the movements you use on court. Takes about 10 minutes before your first game.
Why warm up
Pickleball looks gentle, but the first game of the day often involves sudden lunges, quick stops and fast reactions with cold muscles. A short warm-up raises body temperature, improves range of motion and prepares your joints for side-to-side movement. Many players also notice their touch is better from the very first point.
This is general fitness education, not medical advice. If you have a health condition or injury, check with a doctor or physical therapist before starting a new routine.
The routine at a glance
| Phase | Time | Moves |
|---|---|---|
| 1. Get warm | 2 min | Brisk walk or light jog around the court, side shuffles |
| 2. Mobilize | 3 min | Arm circles, hip circles, leg swings, trunk rotations |
| 3. Activate | 2 min | Bodyweight squats, lunges, calf raises |
| 4. Court moves | 3 min | Split steps, crossover steps, shadow swings, dinks |
Phase 1: get warm (2 minutes)
- Walk briskly around the court once, then jog gently if comfortable.
- Add side shuffles along the baseline, both directions.
- Finish with a few backward walks while staying balanced, not backpedaling fast.
Phase 2: mobilize (3 minutes)
- Arm circles: 10 forward and 10 backward, small then large.
- Hip circles: hands on hips, 10 each direction.
- Leg swings: hold the fence, swing one leg forward and back 10 times, then side to side 10 times. Switch legs.
- Trunk rotations: feet apart, rotate gently left and right 10 times.
- Wrist and forearm circles: 10 each direction.
Avoid long static stretches before play. Dynamic movement is a better warm-up; save holds for after.
Phase 3: activate (2 minutes)
- Bodyweight squats: 10 slow reps.
- Forward lunges: 5 per leg, keeping the knee over the foot.
- Lateral lunges: 5 per side.
- Calf raises: 15 reps.
Phase 4: court movements (3 minutes)
- Split steps: 10 small hops landing in ready position.
- Crossover steps: move along the kitchen line and back.
- Shadow swings: forehand and backhand, slow then medium speed.
- Dinks: start the on-court warm-up with soft dinks before moving back to volleys and drives.
After play
Cool down with a few minutes of easy walking, then gentle static stretches for calves, hamstrings, hip flexors, chest and forearms, holding each for about 20 to 30 seconds.
Tips
- Arrive 10 minutes early so you are not rushed onto the court.
- On cold days, warm up longer and keep a layer on until you are warm.
- Hydrate before and during play, especially outdoors.
See common injuries and strength and mobility for more.