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Pickleball·Warm-Up
·5 min read

Pickleball Warm-Up Stretches: 10 Dynamic Moves Before You Play

Pickleball players should prioritize a dynamic warm-up focusing on the ankle complex, knees, and shoulders to prepare for high-intensity lateral movements and reduce the risk of acute strains.

Pickleball is harder on the body than it looks. The quick starts and lateral lunges put massive torque on your ankles and shoulders. Most players walk straight from the car to the court, but research shows that static stretching on cold muscles actually reduces your 'pop' and explosive power. A dynamic warm-up is the only way to prime your nervous system for the game.

The Recommended Routine

1
Arm Circles
Shoulders · 30 seconds
  1. Stand with feet shoulder-width apart and arms extended to a 'T'
  2. Begin with large, controlled circular motions
  3. Keep your core engaged and posture upright
  4. Reverse direction halfway through
Why it works
Lubricates the shoulder joint and activates the rotator cuff before you start hitting overhead smashes.
2
Dynamic Chest Opener
Chest and Back · 15 reps
  1. Hold a stick, towel, or use arms wide and sweep from front to back
  2. Keep arms straight throughout the movement
  3. Move slowly and only go as far as shoulder mobility allows
  4. Grip width can be widened to reduce shoulder demand
  5. Avoid shrugging the shoulders, keep them packed down
Why it works
Helps your shoulders move freely during reaching dinks and backhands.
3
Wrist Circles
Forearms · 30 seconds
  1. Extend one arm in front of you, fist loosely closed
  2. Rotate at the wrist joint in slow, full circles
  3. Complete 10 rotations in each direction
  4. Keep forearm still, isolate the wrist joint
  5. Perform on one wrist at a time, then switch
Why it works
Primes the tendons for the repetitive gripping and flicking required at the kitchen line.
4
Trunk Rotations
Mid-Back and Core · 15 reps per side
  1. Stand with feet slightly wider than hip-width apart
  2. Hold arms at chest height or out to the sides
  3. Rotate your torso from left to right in a controlled swing
  4. Keep your hips and feet stable, rotate from the thoracic spine
  5. Breathe naturally and gradually increase range of motion
Why it works
Pickleball is a rotational sport. If your mid-back is stiff, your lower back has to overcompensate.
5
Cat-Cow Flow
Spine · 10 cycles
  1. Start on all fours, wrists under shoulders, knees under hips
  2. Inhale: let the belly drop toward the floor and lift the head (Cow)
  3. Exhale: round the spine toward the ceiling, tuck the chin (Cat)
  4. Move slowly and in sync with your breath
  5. Feel each vertebra articulate individually
Why it works
Mobilizes the spine for the athletic ready position used during long rallies.
6
Forward/Backward Leg Swings
Hips · 12 reps per direction
  1. Stand sideways to a wall or fence and hold on for balance
  2. Keep your torso upright and core engaged
  3. Swing the outside leg forward and backward in a smooth pendulum motion
  4. Gradually increase the height of the swing
Why it works
Primes your hips for the sudden lunges needed to chase down wide shots.
7
Knee Hugs
Glutes and Hips · 10 reps per leg
  1. Walk forward, pulling one knee into your chest with each step
  2. Stand tall and squeeze the glute of the standing leg
  3. Hold the knee briefly at the chest before stepping forward
  4. Keep your torso upright, don't round your back
  5. Maintain balance on a single leg with each rep
Why it works
Stretches the glutes while waking up the balance receptors in your feet.
8
World's Greatest Stretch
Full Body · 5 reps per side
  1. Lunge forward and place both hands inside the front foot
  2. Drop the elbow closest to the front foot toward the floor
  3. Rotate the same arm open toward the ceiling, looking at the hand
  4. Return the hand to the floor, rock back to straighten the front leg (hamstring stretch)
  5. Stand up and alternate legs
Why it works
Addresses hip flexor length, mid-back rotation, and hamstring activation in one move.
9
Sumo Lunges
Inner Thigh and Hips · 10 reps per side
  1. Stand in a very wide stance with toes turned slightly outward
  2. Shift your weight over one leg, bending that knee deeply
  3. Keep the opposite leg straight
  4. Drive the bent knee in line with the toes, don't let it cave inward
  5. Rock side to side in a controlled rhythm
Why it works
Mimics the side-to-side movement at the kitchen line to prepare your groin muscles.
10
Ankle Rotations
Calves and Ankles · 20 yards
  1. Lift one foot off the ground, holding a wall for balance if needed
  2. Rotate the ankle in large, slow circles
  3. Complete circles in both directions before switching feet
  4. Keep the movement slow and controlled
  5. Point and flex the foot at the end range of each rotation
Why it works
Loads the Achilles and calf tissues safely before high-intensity impact begins.

Protecting the High-Risk Zones

Pickleball has a unique injury profile compared to other racquet sports. While many players focus on the shoulder, the most vulnerable area is actually the ankle and Achilles complex.

Studies show that roughly 33% of pickleball injuries occur in the ankle, Achilles, or calf.[1]

The stop-and-start nature of the game, combined with frequent lateral lunges, puts immense strain on your lower legs. If you step onto the court with cold, stiff calves, a sudden reach for a wide dink can easily lead to a strain or tear.

The Problem with Static Stretching

If you are still doing the classic 'reach and hold' before you play, you are following outdated advice. Modern research shows that static stretching before explosive movement can actually reduce your vertical jump and sprint speed.[2]

The goal of this routine is to raise your core temperature and wake up your nervous system. By moving through the ranges of motion you'll use during the game, you ensure your tissues are elastic and ready for high-velocity force.

Why the Ankle Fails

Most acute injuries in pickleball happen during lateral movement. When you lose your balance or overextend for a shot, your ankle stabilizers are the last line of defense. If they haven't been 'primed' with dynamic loading, they can't react fast enough to protect the joint.[3]

By performing the heel-toe walks and lateral lunges in this routine, you are teaching your nervous system to stay alert. You move the load from your joints and tendons to your active, ready muscles. This transition is what keeps you on the court and out of the doctor's office.

Frequently asked questions

Should I stretch before playing pickleball?
Yes, but stick to dynamic stretching. Static stretching on cold muscles can actually decrease your power and increase your risk of a pull. Save the holds for after the match.
How long should a pickleball warm-up take?
Eight to twelve minutes is the sweet spot. You want to feel a slight increase in body temperature and move through the ranges of motion you will use on the court.
Why do my ankles hurt after pickleball?
Pickleball involves constant lateral steps and sudden stops. If your ankles and calves are not properly warmed up, the connective tissue takes too much stress. Dynamic walks help prepare them for the load.
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1. Weiss H et al. Injury Epidemiology. 2021
2. Vitale K, Liu S. CSMR. 2020
3. Opara M et al. Foot & Ankle Orthopaedics. 2024

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