Pickleball continues to draw players of all ages and skill levels—but with its rapid footwork, lateral lunges, and explosive rallies, it also brings a higher risk of joint strain and soft tissue injuries. Recent data has shown a steady increase in knee tendinitis, Achilles strains, and lower back pain, especially among players who skip structured warm-ups.
To reduce these risks, a focused warm-up routine targeting the hips, knees, glutes, and ankles is essential. The following eight exercises can be completed in five minutes and are ideal for regular players looking to prepare their bodies for the demands of the game.
Before You Begin: Safety Considerations
- If you’re returning from injury, have arthritis, or experience joint instability, start with smaller ranges of motion and lower repetitions.
- Always consult a healthcare or rehab professional before starting a new exercise regimen, especially if you have chronic pain or medical conditions.
- Movement should be controlled and deliberate—this is about activation and mobility, not speed or volume.
The 8 Essential Warm-Up Drills
1. Wall Sit Toe Raises
How to do it:
Lean against a wall and slide into a seated position—thighs parallel to the floor, back flat. From this position, lift your toes while keeping your heels grounded. Lower slowly. Repeat 10 times.
Why it helps:
Strengthens the muscles in the front of the lower legs and improves knee stability—key for reducing shin splints and patellar strain.
2. Wall Sit Calf Raises
How to do it:
Maintain the same wall sit position. Raise your heels off the ground as high as possible, shifting your weight onto the balls of your feet. Lower with control.
Why it helps:
Improves calf and ankle strength, both of which are crucial for explosive lateral steps and directional changes.
3. Wall Knee Extensions
How to do it:
While holding a wall sit, extend one leg straight out in front of you and hold for two seconds. Switch legs. Perform 10 reps per leg.
Why it helps:
Engages the quadriceps and promotes knee stability—essential for players who perform frequent split-steps, lunges, and directional pivots.
4. Dynamic Lunges with Overhead Reach
How to do it:
Step forward into a lunge with your front knee aligned over the ankle. Raise both arms overhead as you descend. Return to standing and alternate sides.
Why it helps:
Opens up the hips and chest while engaging the legs and core. This movement pattern mimics rotational play and weight transfers during rallies.
5. Mini Band Side Walks
How to do it:
Place a resistance band just above your knees. Slightly bend at the hips and knees, maintaining a neutral spine. Step sideways for 10 steps in one direction, then return.
Safety tip:
Keep knees aligned over your toes and avoid letting them collapse inward.
Why it helps:
Activates the glutes and improves knee tracking. This drill is especially helpful for preventing lateral movement-related injuries.
6. High Knees
How to do it:
Jog in place, lifting your knees to waist height. Focus on posture and control rather than speed.
Why it helps:
Elevates your heart rate, improves footwork coordination, and primes the lower body for quick transitions on the court.
7. Knee Side Raises
How to do it:
Stand upright. Lift one knee out to the side while balancing on the other leg. Hold briefly, then lower and repeat on the other side.
Why it helps:
Strengthens lateral hip muscles and enhances balance—important for controlling sharp turns and sidesteps.
8. Kickbacks
How to do it:
From a standing position, kick one leg back in a straight line while keeping your core engaged. Squeeze the glute and hamstring at the top of the movement. Lower and repeat.
Why it helps:
Fires up the posterior chain (glutes and hamstrings), helping protect the lower back and increase power during movement.
Recommended Routine
- Perform 10 reps of each exercise per side.
- Maintain controlled, deliberate movement throughout.
- Total warm-up time: 5–6 minutes.
After Your Session: Don’t Skip the Cool-Down
While this warm-up prepares your body for action, recovery is just as important. After playing, take a few minutes to perform gentle static stretches—especially for the hamstrings, hip flexors, quads, and lower back—to support flexibility and joint longevity.
Summary Table
| Exercise Primary Focus Wall Sit Toe Raises Knee stability, shin strength Wall Sit Calf Raises Ankle mobility, lower leg strength Wall Knee Extensions Quadriceps, ligament support Dynamic Lunges Hip flexibility, core activation Mini Band Side Walks Glute activation, knee alignment High Knees Cardiovascular, footwork prep Knee Side Raises Hip balance, lateral movement Kickbacks Glute, hamstring strength |
Final Takeaway
A structured warm-up may not be the most exciting part of your game, but it’s one of the most important. These eight drills offer a comprehensive, efficient way to reduce injury risk and enhance performance—especially if you’re playing regularly or competing at a high level.
Warm up with intention. Play with confidence.
