Pickleball Warm-Up Routine
Also known as: pickleball warm up, warm up before pickleball, how to warm up for pickleball, pickleball warm-up drills, pre-game warm up pickleball, dynamic warm up pickleball
A good pickleball warm-up starts with a few minutes of light movement, such as brisk walking, side shuffles and arm circles. Then hit easy dinks, volleys, drops and drives, working from the kitchen back to the baseline. Save hard hitting and overheads for the end.
Start off the court. A few minutes of light movement warms up your body, such as brisk walking or an easy jog, side shuffles and arm circles. Add moving stretches like leg swings, lunges and trunk turns. OrthoInfo advises light calisthenics and stretches before you play. It then suggests easy hitting drills before going all out.
Warm up your strokes from short to long. Dink cross-court and straight with your partner. Move to volleys, hitting softly at first. Next, one player backs up to hit drops and resets while the other stays at the kitchen, then switch. Finish with drives, serves and returns, and a few overheads once your shoulder feels loose.
Older players and anyone coming back from a break may need longer. Start gently and build up speed. Before tournament matches, on-court warm-up time is often short. Do the off-court part beforehand. Stop if something hurts, and see a qualified medical professional if pain persists.
Tips by skill level
Warm up in order: dinks, volleys, drops, drives, then serves. Spend a few minutes on each.
In tournament warm-ups, hit the shots you will need first: returns, third-shot drops and resets. Check the wind and the bounce while you do.
Example
Before league night, a player walks briskly around the courts, does leg swings and arm circles, then dinks with a partner. They work back through volleys, drops and drives. By the first serve, their shots feel loose rather than stiff.
Why it matters
Stiff strokes cause early errors, and skipping the warm-up is a common contributor to strains. A short warm-up gets your body and your touch ready for the first game.
Common mistakes
- Starting with hard drives and overheads
- Skipping the off-court movement
- Hitting winners during the warm-up instead of rally balls
- Stretching while still cold, with no movement first
Frequently asked questions
What's a good warm up before pickleball?
Do a few minutes of light movement and moving stretches. Then hit easy dinks, volleys, drops and drives, and finish with serves and overheads.
How long should I warm up before pickleball?
Long enough to feel loose and warm. Older players and anyone returning from a break may need longer.
Should I stretch before playing pickleball?
OrthoInfo suggests light calisthenics and stretches, then easy hitting before going all out. Many coaches favor moving stretches like leg swings and arm circles.
Sources
Related terms
- Warm-Up ProtocolA warm-up protocol is a structured routine that prepares the body for full-effort swings. It raises tissue temperature, activates relevant muscle groups, and syncs the nervous system.
- Common Pickleball InjuriesPickleball injuries range from overuse problems like elbow and shoulder pain to sprains, calf strains and fractures from falls. General prevention includes a warm-up, court shoes, sound technique and building playing time gradually. Stop if something hurts, and see a qualified medical professional for pain that persists.
- DinkA dink is a soft, controlled shot hit from near the kitchen line. It arcs just over the net and lands in the opponent's kitchen, forcing them to hit upward and preventing an aggressive return.
- Third-Shot DropThe third-shot drop is a soft, arcing shot hit from the baseline that lands in the opponent's kitchen — forcing them to hit upward and giving the serving team time to advance safely to the kitchen line.
- Achilles and Calf Strains in PickleballThe Achilles tendon links the calf muscles to the heel and powers every push-off. Sudden pushes, like lunging for a drop or springing back for a lob, can overload it. Stop if you feel a sharp pain or a pop at the back of the ankle, and see a qualified medical professional.
Related guides & benchmarks
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