You show up to your regular game. Same court. Same doubles partner. But something’s different.
Your first move to the kitchen feels sluggish. Your legs need an extra rally to wake up. By game three, you’re finally loose – but you’re thinking: Am I getting older?
Nope. You walked into the November trap.
Why November Really Slows You Down
Muscles thrive on warmth and movement.
When temperatures drop, your body shifts gears. Cold air and chilly courts signal your muscles to tighten up, slowing the flow of blood and making each step feel heavier.
One study tracked healthy adults over 50 and found that cooler environments (59°F vs. 77°F) reduced leg power, gait speed, and overall strength by up to 20%.
Cold muscles don’t just feel slower. They are slower.
Add shorter daylight hours (which mess with recovery and mood) and more time under harsh indoor lights, and you’ve got the perfect recipe for stiff starts, dragging recoveries, and that nagging sense you’ve lost a step.
How to Outsmart the November Trap
The good news? You’re not powerless against the chill. A few smart tweaks to your routine can help you shake off that sluggish feeling and play your best – even as the weather changes.
1. Make Warm-Up Non-Negotiable
Think of your warm-up as your body’s jump-start button. When it’s cold, your muscles and joints need extra time and movement to get ready for action. Skip it, and you risk playing half a match before you finally feel right.
Here’s what to do: Arrive ten minutes early. Do some brisk walking, easy arm circles, and gentle leg swings. Add side shuffles or a slow jog around the court. These moves raise your core temperature and get blood flowing to the muscles you’ll use most.
Active, dynamic movement loosens up your muscles and increases blood flow, making you less stiff and more responsive from your very first point. The warmer your muscles, the better your balance, coordination, and power – especially important as the mercury drops.
2. Sneak In a Burst of Fast Footwork
Halfway through your warm-up, add a minute of quick feet – fast side steps or toe taps right at the kitchen line. It might look a little silly, but you’ll be surprised by how much lighter your legs feel.
Quick, explosive movement “wakes up” your nervous system. It signals to your body, “Hey, it’s time to move fast!” That simple burst of activity ramps up muscle activation, so you’re ready to respond sharply from your very first rally instead of playing catch-up.
3. Don’t Just Stop – Cool Down With Purpose
Most players finish a close game and head straight for their car. But your muscles need time to transition back to rest – especially in the cold.
Take five minutes to walk a lap around the courts or do some gentle ankle rolls, knee bends, or light stretching.
Active cool-down keeps your blood circulating, flushes out metabolic waste, and reduces that next-day “tin man” stiffness. It also signals to your body that it’s time to recover, which can help you bounce back for your next session.
4. Chase the Daylight
November means less sun and more time under bright indoor lights. But even a quick walk outside before or after your match can pay off.
Exposure to natural light helps regulate your body’s internal clock (your circadian rhythm), which in turn supports mood, sleep, and even recovery. Even on a cloudy day, a few minutes of daylight can leave you feeling more alert and energized – on and off the court.
Turn Smart Habits Into a Winter Edge
To beat the November Trap, follow these habits:
- Arrive early and warm up dynamically
- Add a quick burst of footwork before your first serve
- Take a brief cool-down walk after your last point
- Get outside for a few minutes of daylight if you can
All these recommendations are backed by science and proven by players who stay sharp all winter long.
Stick with this routine for a week, and you’ll notice a difference in how you move, recover, and enjoy the game. Before you know it, November will go from “the slow month” to just another part of your pickleball season.
