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7 Warm-Up Stretches Before Playing Pickleball – Pickleball Tips

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7 Warm-Up Stretches Before Playing Pickleball – Pickleball Tips

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players doing warm up stretches before playing pickleball

If you want to play your best pickleball, then you need to make sure that you warm up properly before each game. This guide will teach you the best stretches to do before playing, and why it’s so important to warm up before hitting the court to prevent pickleball injuries. 

 

NOTE: BE sure to consult with a doctor or physical therapist before starting any new stretching exercises, especially if you have an injury. Some stretches may be more beneficial than others, and some may be off-limits altogether. Ask your doctor or therapist for specific recommendations on which stretches are best for you.

Table of Contents

Why You Need to Warm Up Before Playing Pickleball?

Warming up before playing pickleball is important because it helps prevent injuries, increases blood flow to your muscles, and improves your range of motion. By doing a few simple stretches before playing, you can help ensure that you have a great game and avoid any unnecessary injuries.  

How Long Should You Warm Up for Pickleball?

Ideally, you should warm up for at least 15-20 minutes before playing pickleball. This will give your body time to loosen up and get ready for the game. If you don’t have that much time, don’t skip warming up. Run through stretches for each of the major muscle groups. 

Static Vs. Dynamic Stretch

There are two types of stretches: static and dynamic. Static stretches are the type of stretches that you hold for a period of time, usually 30 seconds or more. 

Benefits of Dynamic Warm Up

Dynamic stretches are the type of stretches that involve moving your body through a range of motion. Dynamic stretches are generally better for warming up because they help increase blood flow to your muscles and improve your range of motion. 

Start and release the stretch multiple times when doing dynamic stretches to warm up the muscle. When doing any type of stretching, be sure to Breathe normally as you hold each stretch for 30 seconds. 

You should feel a gentle stretch, but not pain. If you feel pain, stop the stretch and consult a doctor or physical therapist.  

Some Top Pickleball Warm-Up Stretches

Here are 7 exercises to do before pickleball to ensure you’re sufficiently warmed up.

1. Wrist Extension Pickleball Warm-up Stretch

 

woman doing wrist extension stretch while warming up for pickleball


One of the best stretches to prevent tennis elbow is the wrist extension stretch. To do this stretch, simply extend your arm out in front of you with your palm facing down. Use your other hand to gently pull your fingers back until you feel a gentle stretch in your forearm. Hold this stretch for 30 seconds and repeat times. 

2.Shoulder Pickleball Stretch

man doing shoulder stretch while warming up for pickleball


Another good stretch for preventing tennis elbow is the shoulder internal rotation stretch. To do this stretch, bring your arm across your body so that your hand is resting on your opposite shoulder. Use your other hand to gently push down on your elbow, until you feel a gentle stretch in your shoulder. Hold this stretch for 30 seconds and repeat several times. 

3.Tricep Warm-up Stretch 

woman doing tricep stretch while warming up for pickleball


A tricep stretch is a great way to loosen up the muscles in the back of your arms before playing pickleball. To do this stretch, reach one arm overhead and bend it so that your hand is behind your head. Use your other hand to gently pull on your elbow until you feel a gentle stretch in the back of your arm. Hold this stretch for 30 seconds and repeat several times.

4.Calf Pickleball Warm-up Stretch 

man doing calf stretch while warming up for pickleball

A calf stretch is a great way to loosen up your lower legs before playing pickleball. To do this stretch, stand with your feet hip-width apart and place your hands on a wall or railing in front of you. Keeping your heels on the ground, lean forward until you feel a gentle stretch in your calves. Hold this stretch for 30 seconds and repeat several times. 

5.Quadricep Pickleball Warm-up Stretch 

woman doing quadricep stretch while warming up for pickleball

A quadricep stretch is a great way to loosen up your upper legs before playing pickleball. To do this stretch, stand with your feet hip-width apart and place your hand on a wall or railing in front of you. Bend one knee and bring your heel up towards your buttock. Use your other hand to gently pull on your ankle until you feel a gentle stretch in the front of your thigh. Hold this stretch for 30 seconds and repeat several times. 

6.Hamstring Warm-up Stretch 

man doing hamstring stretch while warming up for pickleball

A hamstring stretch is a great way to loosen up the muscles in the back of your legs before playing pickleball. To do this stretch, sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes. If you can’t reach your toes, grab a towel or rope and loop it around your feet. Use it to gently pull yourself closer to your toes until you feel a gentle stretch in the back of your legs. Hold this stretch for 30 seconds and repeat several times. 

7.Torso Twist Warm-up Stretch

woman doing warm up stretches before pickleball

A torso twist is a great way to loosen up your spine and trunk before playing pickleball. To do this stretch, stand with your feet hip-width apart and place your hands on your hips. Twist your torso to the right, then to the left. Repeat several times. You can also do this stretch sitting down. Sit on the ground with your legs crossed in front of you. Place your hands on your knees and twist your torso to the right, then to the left. Repeat several times.

Summary

These are just a few of the many stretches and exercises you can do to warm up before playing pickleball. It’s important to take the time to warm up your muscles properly before playing any sport, but it’s especially important in pickleball because of the quick movements and sudden changes in direction. Pickleball is a great sport for all ages and abilities, but it’s important to stay safe and injury-free. So take the time to warm up before you play, and enjoy the game! 

If you have any questions or would like more information on pickleball, please contact us today. We’d be happy to help! 

FAQ

Q: How should I warm up for pickleball if it is cold outside? 

A: If it’s cold outside, you’ll want to make sure that you do some dynamic stretching exercises to warm up your muscles. Dynamic stretching is when you move your body through a range of motion, such as lunges or arm swings. This type of stretching is beneficial since it improves blood flow and body temperature, which is especially essential in the winter. You may also do some aerobic activities like jogging in place or skipping rope. 

Q: Is stretching a good warm-up before pickleball? 

A: Yes, stretching is a great way to warm up your muscles before playing pickleball. It’s important to do both static and dynamic stretches, as they each have different benefits. Static stretches help improve flexibility, while dynamic stretches help increase blood flow and body temperature. 

Q: Is there a specific order I should do these stretches in? 

A: No, there is no specific order that you need to do these stretches. Just make sure that you do each stretch for the prescribed amount of time and repetitions. 

Q: What if I don’t have time to do all of these stretches? 

A: If you’re short on time, just pick a few of your favorite stretches and focus on those. Just remember that it’s important to warm up your muscles before playing pickleball, so don’t skip the stretching altogether! 

Happy stretching! 

What are your thoughts on pickleball warming up? Let us know in the comments below! And don’t forget to share this post with your pickleball-playing friends! 

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