The Best Warm-Up Ideas for FITTER Pickleball: Strength, Mobility, and Injury Prevention
A few games of pickleball? That’s a great way to get the blood flowing before hitting the gym. The quick lateral steps, stop-and-start action, and controlled swings naturally elevate your heart rate and activate the movement patterns you'll train in the gym.
But while playing is a solid general warm-up, it doesn’t fully prep your joints and muscles for loaded resistance work. That’s where a structured warm-up comes in. A 5-10 minute targeted warm-up primes key areas—shoulders, hips, and ankles—to handle strength training safely and effectively.
Step 1: Dynamic Stretching (Controlled, Movement-Based Flexibility)
Dynamic stretches improve circulation, range of motion, and neuromuscular activation—without reducing power output.
✅ Arm Circles – Start small, then gradually increase the range. Warms up shoulders and upper back for pressing movements.
✅ Leg Swings – Swing one leg forward/backward, then side-to-side. Great for hip mobility and hamstring flexibility.
Step 2: Mobility Drills (Joint Prep & Control)
Mobility work reinforces stability while preparing joints for deeper movement patterns.
✅ World’s Greatest Stretch – Deep lunge, elbow to foot, then rotate to open hips, spine, and shoulders.
✅ Ankle Rockers – Shift knees forward over toes, keeping heels down. Boosts dorsiflexion for better squats and lunges.
Step 3: Activation Exercises (Muscle Engagement & Stability)
These exercises wake up underactive muscles to ensure proper recruitment during strength training.
✅ Banded Lateral Walks – Resistance band around ankles or thighs, slow controlled steps to activate glutes and hips.
✅ Dead Bug – Extend one arm and opposite leg while keeping your core braced. Builds deep core stability.
"Coach Gino is officially activated! 🔥 Lateral band walks aren’t just a warm-up—they’re the secret to powerful, stable movement on the court. Strengthen those glutes, stay low, and own every step. Who else is feeling the burn? 😅💪 #FITTERPickleball"
Bonus: When to Use Static Stretching
Holding stretches for 20-30 seconds is usually best post-workout, but if you struggle with tightness, light static stretching before training can help open restricted ranges.
Try:
🟢 Deep Squat Hold – Improves hip and knee mobility.
🟢 Cross-Body Shoulder Stretch – Loosens up tight shoulders for better pressing mechanics.
Why It Matters
A structured warm-up enhances movement quality, reduces injury risk, and optimizes strength output. The result? Stronger, safer, and more explosive play on the pickleball court.
Takeaway: Warm Up Smarter, Play Longer
✔ 5-10 minutes—that’s all it takes.
✔ Dynamic stretches, mobility, and activation drills—the winning combo for better movement and injury prevention.
✔ Keep the big picture in mind—train smarter so you can stay on the court longer.
Ready to level up your game? 📖 Check out our full training program at www.fitterpickleball.com for strength, mobility, and injury prevention tailored for pickleball players! 🎾💪
