Warm-Up and Cool-Down Routines for Pickleball Players

If pickleball is your game, you don't want anything to keep you off the court. Unfortunately, injuries can do that.

Consequently, it’s crucial to take steps to minimize your injury risk. Two practices that can help prevent injuries are warming up before matches and cooling down after.

This article gives an overview of how warm-up and cool-down practices affect your body. It also provides some proven warm-up and cool-down routines for pickleball players. Still, if you get hurt playing pickleball, our sports medicine team is here for you.

Read on to learn more!

Why Warming Up and Cooling Down Is Crucial for Pickleball Players

Warming up for a pickleball match benefits your body in a couple of ways. It gets your heart pumping a little harder and faster, preparing it for a workout. It also increases the temperature in your muscles slightly, making them more flexible and less prone to injury. Warm muscles also contract and relax more efficiently. A brief warm-up period also helps “get your mind in the game.”

Cooling down after exercise lets your heart rate and blood pressure return to normal levels more slowly, which can help prevent issues like lightheadedness or dizziness. A cool-down period also keeps blood from pooling in your extremities. In addition, a post-match cool-down routine can reduce what’s called delayed onset muscle soreness (DOMS) and increase flexibility.

In general, allowing your body to transition gradually between active and inactive states is beneficial.

Pickleball Warm-Up Routine

Get your body ready for a match with these 10 actions:

Core Twists

• Stand with your feet shoulder-width apart.
• While keeping your hips forward, turn your shoulders and upper body to the right and then to the left.
• Repeat 10 times to each side.

Arm Circles

• Extend your arms straight out to the side from your shoulders, parallel to the ground.
• Make small forward circles for 30 seconds and then large circles for an additional 30 seconds.
• Repeat the process, making small and large backward circles.

High-Knee Steps

• Bring one knee up to hip height in front of you before returning your foot to the ground.
• Repeat with the other knee.
• Continue the pattern for 30 seconds.

Raised-Arm Trunk Extensions

• Stand with your feet shoulder-width apart and raise both arms straight up over your head.
• While being careful of your balance, arch your back a little so that your arms are slightly behind your body.
• Return to an upright posture and lower your arms.
• Repeat five times.

Heel Raises

• Stand with your feet together.
• Raise up on your toes, hold for a beat, then return your heels to the ground. Be near a support for balance if needed.
• Repeat 10 times.

Seat Kicks

• Stand with your feet shoulder-width apart.
• Keep your upper leg where it is and bring your lower leg up so your heel approaches or strikes your backside.
• Return your foot to the ground and repeat with the other leg.
• Do five repetitions on each leg.

Squats

• Stand with your feet shoulder-width apart.
• Extending your arms in front of you for balance, squat down and bend your knees.
• Return to the upright position.
• Repeat five times.

Wrist Stretches

• Extend an arm straight in front of you with your palm up.
• Grasp the fingers of that hand with your other hand and gently pull them down and slightly back toward your body.
• Release, rotate your arm so your palm is down and repeat.
• Repeat on both arms two or three times.

Courtside Jogging

• Jog the length of the court at a comfortable pace.
• Stop at the end line and jog backward to return to your starting point.
• Repeat three to five times.

Baseline Shuffles

• Assume a squatting stance, with your feet slightly wider than shoulder-width apart.
• Without crossing your feet, shuffle sideways the width of the court, stop and shuffle back.
• Repeat three to five times.

Pickleball Cool-Down Routine

Power down after a match by drinking some water and doing the following:

Slow-Walk Around the Court

• Walk at a slow pace around the court, paying attention to your breathing and heart rates.
• Continue for a few minutes until they’ve slowed.

Quad Stretch

• Standing near a wall or fence for balance, bring a foot up behind you.
• Grab your toe and hold for 10 to 15 seconds.
• Return that foot to the ground and repeat with the other.
• Stretch each leg two to three times.

Side Stretch

• Stand with your feet shoulder-width apart.
• Put your right hand on your hip and your left straight up over your head.
• Bend to your right until you feel a good stretch on your left side.
• Hold for 10 seconds, return to the starting position and stretch the other way.
• Repeat three to five times on each side.

Toe Touch

• Stand with your feet together.
• Keeping your knees locked, bend at the waist and try to touch your toes.
• Hold for 10 seconds, then return to the starting position.
• Repeat three to five times.

Cross-Chest Arm Stretch

• Extend an arm across your body at chest level.
• Grab the back of your upper arm with your other hand and pull gently to stretch.
• Hold for 10 seconds, return to the starting position and repeat with the other arm.
• Stretch each arm three to five times.

Play Pickleball Comfortably and Injury-Free

Warming up before a match and cooling down after can improve your performance and reduce your injury risk. However, if you get hurt, Baptist Health can help. Contact your provider for a diagnosis and treatment recommendation.

You can use our online directory to find a provider if you don’t have one.

Next Steps and Helpful Resources

Learn More About Orthopedic Care at Baptist Health
Is Pickleball Good Exercise?
Pickleball Pros and Cons for Your Health
Pickleball Injuries