07/28/2026
If you're looking for a comprehensive warm up work out plan before your next pickleball game, I have created it here.
Yes I’m not professional personal trainer or physical therapist, but I am a 4.4 DUPR and I think that should stand for a lot.
First put one foot in front of the other but not super far out, not like a lunge. Then reach for your toes and then up to the sky and do a full arm circle backward. This is a good dynamic stretch and it’s called a scooper upper touch the sun.
Next up is 6 rounds of side to side squatties, where you squat down low and scoot your shoes left and right across the sideline of the court.
Then jump with a weighted rope for enough time for people to sort of clock what you’re up to and move away so you don’t hit them.
After that, get out your elastic band and get on the ground. You’ll want to lift your legs up and down and out and in and you do it low and slow like you’re smoking a full rack of ribs.
Next up, take out the arm bands with grips and wrap it around something so you can get arm tension in, whether you go out or up or down, either way you’re going to get tension, and you’ll want to do 5-50 of these, at each way. Try squatting while doing this too for extra credit and muscles.
Then do it with both arms on one side, and you’ll have mega tension on the band and you’ll work your core rotational energy pull which will give your obliques extra strength when you go to hit your drives.
Then do that kind of over your head to warm up the shoulders but wwauuugh! That can really get ya though.
Hope this helps!
