We all know we should warmup and stretch more, but Pickleball is such fun we want to jump on the court and start playing immediately. Warming up prevents injury, helps recovery, and can improve performance. I have included several videos below showing you some excellent warmup routines, for seniors and for those who are fitter. Please take time for yourself to do warmups before stepping onto court. You can even do them away from court in the corridor. Avoid temptation to walk onto court without being properly warmed up.

Fast Warms Ups and then start Dinking (5 minutes)

1. Neck rotations, 5 one-way and 5 the other way

2. Shoulder shrugs, 5 forwards and 5 backwards

3. Windmill - 10 arm rotations forwards and 10 backwards

4. Hip rotations - hold arms chest level and swing left and then right, looking over your shoulder

5. Leg lifts - right leg x 10, left leg x 10

6. Knee rotations - place both hands on top of your knees and rotate them together one way and then the otherway - do at least 5 rotations each way

7. Ankle rotations for each foot.

8. Forward and backward steps, roughly in the same place - not jogging on the spot - step forward with one foot and bring the other foot along side it, then step back with the first foot and bring other foot alongside it - purpose to create a bit of cardio, go as long as you feel like you're getting out of breath

9. Last one, squat on one side of the court and shide shuffle on the balls of your feet across to the other side of the court and then back again, do as many backwards abd forwards as you can manage, squatting every time you reach one side of the court sideline.

10. In addition, I recommend static muscle stretches after playing.

11. Furthermore, please practice your Dinking, Volleys and Serving too, before you start playing.

12. Other options below.

pickleball WARM UP routine WITH jordan briones