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 (3 minutes)
Hip pendulums, forward and back leg swings, as well as side to side swings across the body (hold steady against a wall)
Shoulder shrugs and rotations back and forward
Arm swings of at least your dominant playing arm
Choose several warmup and stretching routines on the posters shown below. Click image to download them.
In addition, I recommend static muscle stretches before and after playing.
Furthermore, please practice your Dinking and Serving too, before you start playing.
Avoid running backwards on court, reaching low to locate the ball or jumping in the air, remember the mantra, "if it's low let it go" and "if it's high let it fly".
When the ball rolls onto another court shout "ball on court".
Take breaks and drink water.