Not too long ago, we discussed the physical toll of playing pickleball. To be fair, playing any sport can take a physical toll on one’s body in the form of aches and pains—or, worse, injury. And some players are exacerbating the situation by taking for granted one critical step before playing: performing warm-up exercises.
Doing warm-up exercises is critical to injury prevention because it loosens the muscles and prepares it for the grind ahead. It does so by increasing blood flow to the muscles to make them more pliable and less prone to tears. It also lubricates the joints, easing discomfort and reducing the likelihood of joint-related injuries. As an added bonus, performing warm-up exercises enhances coordination, balance, and reaction time and is also a great way to condition one’s mind for the game that’s about to be played.
Needless to say, doing warm-up exercises is critical in several important ways. So, never skip this step!
That being said, you might be asking, “What are the best warm-up exercises for pickleball?
Well, we got five you ought to try:
1. Light Jogging
Fire up your body first and foremost with some light jogging. This pumps your heart rate up and gives you a nice, light sweat. Think of light jogging as a no-fuss way of waking up your body for the physical exertion that’s to come next.
2. Side Shuffles
Lateral movements are common when playing pickleball, so practice this movement ahead of your match with side shuffles. Take it easy at first before ramping up the intensity to game speed.
3. Arm Circles
Playing pickleball necessitates lots of arm movement, and many of these involve your shoulder, which is relatively easy to injure. So, take time to do arm circles to loosen up those shoulder joints. Do clockwise and counterclockwise movements, slowly at first to warm-up those shoulders for the actual warm-up. Accelerate steadily to approximate game speed.
4. Core Twists and Stretch
A strong, loose core allows you to do the quick movements you need to excel in pickleball. You can activate your core by doing trunk twists to both directions, followed by dynamic lateral stretches. Then, bend forward and back to warm up and stretch the spine. Place your hands on the small of your back as you do this for added stability.
5. Forward Lunge with a Twist
Yours hips and legs will also be used extensively when playing pickleball, so make sure they’re sufficiently warmed up as well. This two-in-one warm-up can do wonders: First, perform a forward lunge and make sure to pause at the lunge. From there, rotate your hips to one side for a few counts and then rotate to the other side for a few counts as well. Do this several times for both legs.
These five exercises are a good start for warming up before a pickleball match. There are more, of course, and it is up to you to determine the exercises that work best for you the and combinations that will get you in top form.
Just always make sure you warm up before you play.
