Improve Your Pickleball Game With This Warm-up Routine, Trainer Says

Pickleball is quite a popular sport. Not only is it a great way to maintain your flexibility and keep your weight in check, but it can also generate a wealth of health benefits. The game is a great exercise for your heart, legs, and feet. It also helps lessen your risk of osteoporosis, avoids and controls diabetes, and strengthens your muscles. Picklers—aka pickleball players—also experience less stress and mind stimulation. Prior to participating in any sport, it's important to perform some productive warm-up exercises that'll get you ready for the game.

Read on to learn more about the warm-up routine we have for you. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

It's important to warm up before doing any kind of exercise

Eat This Not That! reached out to Tim Liu, C.S.C.S., an online fitness and nutrition coach, who explains how important it is to warm up prior to doing any exercise. "Warming up is important because it gets your muscles activated with a full range of motion, body's core temperature up, fires the nervous system for athletic performance, and prevents injury," he says.

Medically speaking, a light workout gets your heart ready to perform your activity. According to the Carl Todd Clinic, your blood starts pumping, thereby raising the temp of your muscles and your blood. As your blood gets warmer, higher levels of hemoglobin let out oxygen through your bloodstream. The result of warm muscles and an increase in oxygen? You will experience enhanced endurance and performance. A solid warm-up is essential, even in pickleball. The best part? Warming up with the right exercises will really give you back so much goodness.

Improving your pickleball game doesn't stop with the warm-up, though. Liu advises, "During the game, make sure you're pacing yourself and focus on proper swing mechanics and movement around the court. Make sure you're hydrated, wearing the proper clothes for the weather, and having a drink with electrolytes and carbs to fuel your performance."

If you're ready to get started, Liu has given us some great moves for your warm-up routine that can improve your overall pickleball game. Your opponents are sure to be impressed with your regimen!

Cossack Squat

This move is perfect for your pre-game routine. Liu instructs, "To start, get into a wide stance with your feet slightly turned out. Keeping your chest tall and core tight, shift your body towards one side while straightening the trailing leg. Get a good inner thigh stretch at the bottom, then drive through the heel, and shift your body towards the other side, going back and forth and slowly increasing the range of motion with each rep." Perform 10 reps on each leg.

Shoulder Circles

Stretch your arms out to your sides to do some shoulder circles. "Begin performing circles in a counter-clockwise motion, then clockwise, then straight up and down," Liu explains. Complete 10 reps for each direction.

Bodyweight Walking Lunges

woman doing bodyweight walking lunge to prep for pickleball — Shutterstock

These bodyweight walking lunges are a great prep. You will start the movement "by taking a long stride and stepping forward with one leg," Liu says, adding, "Firmly plant your foot, then lower yourself under control until the back knee gently touches the ground. Once the knee touches the ground, step through with the other leg, and repeat." Shoot for 10 reps on each leg.