Ready, Set, Rally: The Best Warm-Up & Cool-Down Routines for Pickleball Players

Pickleball is a fast-paced, explosive sport that demands agility, reaction, and endurance. But diving into a match without preparing your body is a quick way to land yourself on the sidelines. That’s where warm-up and cool-down routines come in.

Warm-Up Essentials Your warm-up should activate your muscles, increase your heart rate, and loosen your joints. Here’s a simple 5-7 minute routine:

• Jog or march in place (1–2 mins): Get the blood flowing.

• Dynamic stretches (2–3 mins): Arm circles, hip swings, leg kicks.

• Pickleball-specific drills (2 mins): Light side shuffles, paddle swings, air serves.

• 
  

Cool-Down Tips Post-match, your goal is to bring your body back to baseline and prevent soreness

.

• Walking (2 mins): Slow your heart rate.

• Static stretches (3–5 mins): Focus on hamstrings, calves, shoulders, and lower back.

• Hydrate and refuel: Water + a small protein snack helps muscles recover.

• 
  

Don’t skip these steps—they keep your body match-ready for the long haul.