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The $500 Million Reason You Need to Warm Up Before Pickleball

by Pickleball Superstore January 27, 2025

image: AIM7 Pickleball Warm Up Insights

Did you know pickleball-related injuries are projected to cost players up to $500 million this year alone? 

Here's the thing: many of these injuries can be prevented with a proper warm-up routine, yet most players – even competitive ones – neglect this crucial aspect of the sport.

While pickleball isn't inherently dangerous (in fact, it's one of the best activities for improving physical and mental well-being), its dynamic nature creates unique challenges for our bodies. The quick starts and stops, rapid direction changes, and repetitive movements, combined with long play sessions and the game's addictive quality, create the perfect storm for injury.

But here's the good news: research consistently shows that structured warm-ups significantly reduce sports injury risks. Studies demonstrate that players who perform structured warm-ups experience notably fewer injuries compared to those who don't. 

Even more encouraging? Even warming up just once a week provides protective benefits, with increased frequency offering even greater protection.

Beyond injury prevention, a well-designed warm-up has been proven to enhance your game. Research shows that proper warm-ups increase power output and speed in subsequent activities. This means better serves, quicker reactions, and more explosive movements on the court.

The Four Essential Components of an Effective Pickleball Warm-up

The key is following a systematic approach that prepares your body for movement. It's not about static stretching or touching your toes – it's about progressively activating your body through these four components:

1. Heart Rate Elevation (3-5 minutes)

Start with light movement to increase your core temperature and prepare your cardiovascular system. 

This can include:

- Lateral slides with arm movements

- Light skipping forward and backward

- Brisk walking or any piece of exercise equipment

- Simple jumping jacks or modified versions for those who need lower-impact options

2. Mobilization (3-5 minutes)

Focus on moving each joint through its full range of motion. 

Key exercises include:

- Arm circles and shoulder rolls

- Wrist and ankle rotations

- Knee circles

- Hip circles and trunk rotations

- Side bends

3. Dynamic Flexibility (3-5 minutes)

Progress to more active movements that increase the range of motion across multiple body segments:

- Walking lunges

- Lateral Squats

- Squat and perform a calf raise in the bottom position

- Single Leg RDL

- Lunge matrix (forward, lateral, and reverse)

4. Activation (2-3 minutes)

Finally, prepare your nervous system and muscles for pickleball-specific movements:

- Single-leg balance exercises

- Short accelerations to the no-volley zone

- Jumping exercises - forward and lateral line hops

- Short accelerations to the no-volley zone

- Torso activation with resistance bands

The best part? 

While this might look like a lot, you can complete an effective version of this warm-up in as little as 5 minutes by selecting key exercises from each category. Oh, and keep reading because I will make this really easy for you to do!

Think about it – a 5-minute investment to protect yourself from potentially costly and painful injuries while simultaneously improving your performance on the court.

This progression from general to specific movements is crucial because warm-up techniques that mirror actual pickleball movements are more effective in preparing the body and reducing injury risk than general or passive warm-ups.

After completing these four components, players should continue warming up on the court with specific pickleball skills that progress in intensity – from light dinking to high-output drives and serves. This ensures a safe transition to high-intensity pickleball activities.

Ready to Transform Your Pre-Game Routine?

Our partners at AIM7 have developed a comprehensive warm-up guide specifically designed for pickleball players. This free resource breaks down each component of an effective warm-up, providing clear instructions and progressions that can be tailored to any skill or fitness level.

Download your free warm-up guide now and join the growing community of players who are taking proactive steps to play safer and stronger. Your body (and your pickleball game) will thank you.

Remember: in pickleball, as in any sport, prevention is always better than treatment. Don't wait for an injury to start taking your warm-up seriously.Get your free guide today and make a proper warm-up routine part of your pickleball practice.

Citations

  1. Fradkin, A., Gabbe, B., & Cameron, P. (2006). Does warming up prevent injury in sport? The evidence from randomised controlled trials?. Journal of science and medicine in sport, 9 3, 214-20 . https://doi.org/10.1016/J.JSAMS.2006.03.026.

  2. Herman, K., Barton, C., Malliaras, P., & Morrissey, D. (2012). The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review. BMC Medicine, 10, 75 - 75. https://doi.org/10.1186/1741-7015-10-75.

  3. McCrary, J., Ackermann, B., Halaki, M., Bronwen, D., Ackermann, J., Jm, M., Bj, A., Br, H., Sports, J., & Published, M. (2015). A systematic review of the effects of upper body warm-up on performance and injury. British Journal of Sports Medicine, 49, 935 - 942. https://doi.org/10.1136/bjsports-2014-094228.

Pickleball Superstore
Pickleball Superstore