A Human Web
Join

Sports training

Pickleball warm-up

No pickleball warm-up has been tested in a trial. This one follows our warm-up guide and adds what pickleball's injury data point to: falls, calf and Achilles injuries, and sore shoulders and elbows. The balance moves use the NHS's starting doses, and you can hold the fence for all of them. Then start with a few minutes of gentle dinking before full shots.

10 minBeginner10 movesA wallHip flexors · Hip abductors · Glutes · Hamstrings · Calves · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoOr a brisk lap of the courts, arms swingingHarder: Standing band hip flexion
  2. Side-stepping (sideways walking)10 steps each way, twice
    Beginner · Hip abductors, Glutes, Adductors · 3D demoSmall, quick steps; don't cross your feetHarder: Lateral band walk

Move

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold the fence or net postHarder: Contract-relax hamstring stretch (PNF)
  2. Slow calf raise12
    Beginner · Calves · 3D demoUp on a count of two, down on three; hold the fenceEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  3. Thoracic rotation6 each side
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoWork around any pinch rather than through itEasier: Arm circlesHarder: Sleeper stretch
  5. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoCircles, then palms up and palms downHarder: Wrist flexor stretch

Balance

  1. Tandem stance and heel-to-toe walkAt least 5 steps
    Beginner · Calves, Hip abductors · 3D demoFingertips on the fence; look aheadEasier: Semi-tandem stanceHarder: Single-leg stand
  2. Single-leg stand3 × 5 to 10 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoHips level, fingertips on the fence if you need itEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Rehearse

  1. Reverse lunge3 to 5 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoShort steps, as if reaching for a low ballEasier: Split squatHarder: Split squat with dumbbells

Tips

  • Then 2 to 3 minutes of dinking at the non-volley line, soft shots that drop into the zone by the net, before volleys, drives, overheads and serves (our suggestion).
  • Practise a split step as you go: a small hop onto both feet just as your opponent hits, so you're ready to move either way (our suggestion).
  • Wear eyewear made to the racket-sport standard (ASTM F3164), not lensless frames or everyday glasses.
  • In your first month, keep sessions short and build up: in one small series, about two-thirds of pickleball Achilles ruptures came in players' first month.
  • In hot weather, follow the NHS heat advice. Call 999 for chest pain that doesn't go away or if someone faints while playing.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the pickleball warm-up take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.