Get Loose, Get Focused, and Own the Court From the First Point

Let’s be honest—most casual pickleball warm-ups look more like a coffee break than a prep session. A few lazy dinks, maybe a stretch if someone’s feeling ambitious, and then boom, game on. But if you want to feel better, play better, and avoid the dreaded post-match hobble, it’s time to upgrade your warm-up routine.

Don’t worry—we’re not talking NFL-level dynamic drills and protein shakes. We’re talking 5 to 7 minutes of simple, smart movement that gets your body (and brain) ready to move with purpose.

1. Move Like You Mean It

Start with light cardio. That means actually moving—brisk walking, light jogging, high knees, or fast feet in place. Just 2 minutes is enough to raise your heart rate and wake up your joints. This isn’t optional. Your knees will send a thank-you note.

2. Wake Up Your Core + Hips

Pickleball demands quick shifts and balance, which means your core and hips need to be online. Think: torso twists, standing leg swings (front to back, side to side), and a few deep lunges with a reach overhead. It looks good, feels even better, and keeps you from looking like a folding lawn chair during your first rally.

3. Activate, Don’t Overstretch

This isn’t the time for long, static stretches. Instead, go for short, controlled movements—arm circles, shoulder rolls, and wrist flicks to get your paddle hand primed. You want your muscles activated, not asleep.

4. Dink With Intent

When you hit the court, use your warm-up dinks to actually tune in—to your paddle, your partner, your balance. Try aiming for depth and control instead of zoning out and chatting about what’s for dinner. (That part comes after the game.)

5. Visualize Just One Thing

You’re not training for the Olympics. Pick one thing to focus on—footwork, breathing, staying loose—and give your brain a job. It’s amazing how much more relaxed and confident you’ll feel when you hit that first serve.

No, you’re not turning pro next week. But warming up like one? That’s just smart pickleball—and it makes the post-game glass of rosé taste even better.

Warm Up Like a Pro (Even When You’re Not One)