Easy Pickleball Warm up Exercises[2024]
Do you know what are the 13 best pickleball warm up exercises at home? It’s a great way to get your body warmed up and flexible before a game, regardless of whether you’re one of the 4.8 million people who play pickleball or one of the 87 million people who play tennis.
When you warm up, you raise your body’s temperature and get a greater flow of blood to your muscles. Proper warm-ups will help reduce the chance of getting hurt and make muscles less sore after a game. Many people run around the floor once or twice and touch their toes a few times as a warming up, yet is that enough for you?
They even didn’t know how to warm up for pickleball. In this piece, we’ll talk about how to get your body ready for pickleball and tennis so that you can move quickly and stay safe on the courts. This article is a guiding star for the person above 50 and provides pickleball exercises for seniors.
Warm up exercises for pickleball are a very impressive way to start your game. If we ignore warm up exercises we can become prey to an injury that is not good for any player.
We should do some warm up exercises before playing pickleball or tennis and these warm up exercises are very beneficial for us.
What is the purpose of Tennis and Pickleball warm up Exercises?
Warm exercises for pickleball and tennis are a source to improve your game. Tennis and pickleball players should always take the time to get their bodies and minds warmed up before taking the court. The act of warming up alerts your body that you’re about to engage in physical activity.
Exercise-specific warm-ups are the norm. Training regimens specific to each discipline are essential for optimal performance. By raising your pulse rate and blood flow, you can deliver more oxygen to your working muscles during a warm-up. Flexibility and mobility are also enhanced.
This aids in keeping players safe from harm while they play. Mentally, warming up helps you get in the zone for whatever you have to do next. Your concentration will carry over into your play and enhance your ability, coordination, and technique.
What is the difference between static and dynamic stretching and which is better for warming up?
Static Stretch
For a static stretch, typically held for 20-30 seconds, you remain in the position. After a vigorous workout, these exercises are commonly performed.
Dynamic Stretch
Dynamic stretching involves moving your muscles actively to lengthen them. These routines mimic real-world motions and get the body ready for more challenging workouts. The “high knees” exercise is one such knee exercise that simulates jogging in preparation for a run. One way to get in shape for badminton and tennis is to perform side lunges, side shuffles, and body squats.
How does warming up prevent injuries?
Performing dynamic stretching before an exercise session has been shown to be effective in decreasing the risk of injury and slightly improving exercise performance, power, and agility when done prior to a workout.
An increase in performance and a decrease in injury risk are due to a rise in body temperature. In addition, there is a decrease in stiffness in the muscles and joints, both related to a rise in body temperature.
What are the 13 best warm up exercises for Pickleball and Tennis?
We’ve compiled a list of our 13 best pickleball warm up exercises to prepare you for the court session. These pickleball exercises are also beneficial for seniors players.
1. Light Jogging
The best way to get around a tennis or pickleball court is to run slowly all around it. By doing this, you will gradually raise your body’s temperature and increase the circulation of oxygen throughout your body. As well as waking up your joints and muscles in your legs, it will also prepare you to play tennis or pickleball on the tennis court.
2. Side Lunge Returns
Taking a side lunge return is a great warm-up for the hip abductors and knees, preparing you for lateral movements in the future. Take a step to the side, bend the outside knee, and sit back down, then step out laterally. Bend your opposite knee and reach your opposite hand to the foot.
Return to the starting position. Repeat this, stepping out in the other direction. Do this 3-6 times on each side.
3. High knees
High knees are a dynamic exercise that helps to warm up your hip flexors and activate your core muscles. They also improve your agility and coordination on the court, as well as your overall balance and stability. When done correctly, high knees can help to improve your running form by encouraging a quick and efficient stride.
4. Step Through Lunges
The lunges that we’re doing now are similar to the ones that we did before. There is a difference, however, between the movement going forward and backward instead of moving out to the side. This exercise helps to activate your core, quadriceps, and glutes while loosening your hip flexors at the same time.
In order to execute this movement, you first need to lunge forward with your right leg, then lunge backward with your right leg without touching down in the middle of the movement. For each leg, you should perform these lunges three times.
5. Arm Circles
Arm circles are a dynamic exercise that warms up your shoulders, chest, and upper back. Furthermore, they help you to improve your range of motion and overall flexibility, which is very important for the sport of Pickleball. Arm circles are particularly useful for overhead shots like serves and volleys, which require a lot of shoulder mobility.
6. Side Shuffles
As a dynamic movement, side shuffles are a good way to warm up your body and increase your heart rate. As a result, you will be able to strengthen your hip flexors and increase your flexibility. It’s recommended that you shuffle from side to side for a total of two to three times across the court.
7. Shadow Deadlifts
Shadow deadlifts are an exercise that can help prepare your hamstrings, your hips, and your knees for the type of movement and coordination required during the play of tennis and pickleball, by moving slowly and paying attention to form.
As you perform these deadlifts, push your tailbone back by sliding your hands down your legs, and then stand up straight and tighten your glutes by pulling your hips back. Make sure you do three sets of 8 to 10 repetitions per set.
8. Jumping Jacks
Jumping jacks are a great full-body warm-up exercise that increases your heart rate and improves your balance and coordination. They also help to improve your cardiovascular endurance and muscular endurance, which are both important for Pickleball.
Jumping jacks are also a low-impact exercise, which means that they’re gentler on your joints than high-impact exercises like running or jumping.
9. Thread The Needle Arms
By using a gentle twisting motion while threading the needle, you will be able to open up your shoulders and stretch your spine as well. If you are kneeling on your hands and knees on the ground, take your right arm and reach as far under your left arm as you can while you are kneeling on your hands and knees.
To move to the other side of the body, you will need to open your right arm as wide as you are able. Make sure you do three on each side of your body.
10. Leg Swings
Leg swings are a dynamic exercise that helps to warm up your hip and groin muscles, as well as improve your overall flexibility and range of motion. They’re particularly useful for Pickleball because they improve your ability to perform lateral movements and change direction quickly.
11. Shoulder Rolls
Shoulder rolls are a dynamic exercise that warms up your upper back and improves your overall posture. With this exercise, you will be able to improve your range of motion as well as overall flexibility, both of which are very important for you to succeed in the sport of Pickleball.
Shoulder rolls are particularly useful for overhead shots like serves and volleys, which require a lot of upper-body strength and stability.
12. Wrist Circles
The wrist circles exercise is a simple yet effective exercise that can help improve wrist mobility and flexibility. This exercise is especially useful for people who use their hands and wrists a lot, such as athletes, weightlifters, and office workers who spend a lot of time typing.
Here’s how to perform the wrist circles exercise:-
- Start by standing or sitting up straight with your arms extended in front of you.
- Take your hand and make a fist with it, and then slowly rotate your wrist in a circular motion, starting with small circles and gradually increasing the size of the circles as you move.
- After about 10 circles in one direction, switch to the other direction and repeat.
- Repeat the exercise with your other hand.
It’s important to move slowly and smoothly when performing wrist circles, as jerky movements can cause discomfort or even injury. You should stop exercising immediately if you experience any pain or discomfort during the exercise and consult with a doctor or physical therapist if necessary.
Performing wrist circles for just a few minutes each day can help improve wrist flexibility and reduce the risk of injury. So if you’re looking to improve your wrist mobility, give this exercise a try!
13. Toe Touches
Toe touches are a versatile and easy stretching exercise that can help to increase flexibility and warm up your body for physical activity. To perform them, stand with your feet hip-width apart and gradually bend forward at the waist while keeping your knees straight, reaching your hands towards your toes.
Hold the stretch for a few seconds and then slowly come back up to a standing position. Repeat the exercise several times, gradually reaching further down towards your toes as you feel more limber. Toe touches stretch the hamstrings, lower back, and calves, making them an excellent warm-up exercise before engaging in more strenuous activities like running or weightlifting.
However, it’s important to avoid bouncing or jerking movements when performing toe touches, as this can cause injury. Incorporating toe touches into your warm-up routine can help to reduce the risk of injury and prepare your body for optimal performance.
Final Words
It’s important to note that this article focuses on the importance of pickleball warm up exercises for a game on the court, however, we don’t want you to forget the importance of a cool-down routine as well. It’s important to note that while a warm-up should be dynamic and movement-based, a cool-down should be slow and static in order to increase flexibility.
The best way to cool down is to begin by foam rolling tight muscles in order to loosen them up. Afterward, perform static stretches such as runner’s lunges, kneeling hamstring stretches, and figure fours while lying on your back to assist in stretching and relaxing your muscles.
