DINK TIPS | HEALTH The 10-Minute Warm-Up That Keeps You on the Court
DINK TIPS | HEALTH
The 10-Minute Warm-Up That Keeps You on the Court
By DINK Authority Staff
Most recreational players walk from the parking lot straight into a game. Two dinks, a couple of drives, "Ready? Zero-zero-start." That is exactly when most injuries happen: calf strains, Achilles problems, sore shoulders and the infamous pickleball elbow.
Pickleball looks gentle, but it is a game of quick starts, sudden stops, lunges and short bursts. Your body needs to be ready for that before the first point. The good news: you need just 10 minutes.
1. Get the blood moving (2 minutes)
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Light jog or side shuffles along the baseline, then high knees and butt kicks. The goal is to raise your body temperature, not to get tired.
2. Wake up the legs (3 minutes)
Leg swings: 10 front-to-back and 10 side-to-side per leg, holding the fence or net post.
Walking lunges: 10 per leg, rotating your torso toward the front knee.
Calf raises: 15 slow reps. Calves and Achilles take the biggest load in this sport.
3. Open the shoulders and arms (2 minutes)
Arm circles: small to big, forward and backward, 10 each.
Wrist and forearm circles: 10 each direction. This is your best defense against elbow pain.
4. Practice your first steps (1 minute)
Split-step in place, then explode two steps left, two steps right. Train the movement you will use most.
5. Dink before you drive (2 minutes)
Start with soft dinks at the kitchen line, then work back to the baseline. Save your hardest drives and overheads for after the warm-up.
Rule #1: Don't backpedal
Falling backward while chasing a lob is one of the most serious injuries in pickleball, especially for players over 50. Turn your shoulders and shuffle or crossover-step back. If you can't get there safely, let the ball go. No point is worth a broken wrist or a head injury.
After you play
Take five minutes to stretch your calves, hamstrings, hips and shoulders, and drink water. Hold each stretch for about 30 seconds. Your body will thank you on Monday morning.
Quick checklist before every session:
✔ Warm up for 10 minutes
✔ Wear court shoes, not running shoes
✔ Bring water
✔ Never backpedal
✔ Pain is a signal, not a challenge
This article is for general information only. If you have an injury, ongoing pain or a medical condition, consult your doctor or a physical therapist before starting a new exercise routine.
DINK TIPS | HEALTH
The 10-Minute Warm-Up That Keeps You on the Court
By DINK Authority Staff
Most recreational players walk from the parking lot straight into a game. Two dinks, a couple of drives, "Ready? Zero-zero-start." That is exactly when most injuries happen: calf strains, Achilles problems, sore shoulders and the infamous pickleball elbow.
Pickleball looks gentle, but it is a game of quick starts, sudden stops, lunges and short bursts. Your body needs to be ready for that before the first point. The good news: you need just 10 minutes.
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1. Get the blood moving (2 minutes)
LOVE PICKLEBALL?
Get Dink Authority Magazine updates, new editions, pro stories and event alerts.
We respect your privacy. Unsubscribe anytime.
Light jog or side shuffles along the baseline, then high knees and butt kicks. The goal is to raise your body temperature, not to get tired.
2. Wake up the legs (3 minutes)
Leg swings: 10 front-to-back and 10 side-to-side per leg, holding the fence or net post.
Walking lunges: 10 per leg, rotating your torso toward the front knee.
Calf raises: 15 slow reps. Calves and Achilles take the biggest load in this sport.
3. Open the shoulders and arms (2 minutes)
Arm circles: small to big, forward and backward, 10 each.
Wrist and forearm circles: 10 each direction. This is your best defense against elbow pain.
4. Practice your first steps (1 minute)
Split-step in place, then explode two steps left, two steps right. Train the movement you will use most.
5. Dink before you drive (2 minutes)
Start with soft dinks at the kitchen line, then work back to the baseline. Save your hardest drives and overheads for after the warm-up.
Rule #1: Don't backpedal
Falling backward while chasing a lob is one of the most serious injuries in pickleball, especially for players over 50. Turn your shoulders and shuffle or crossover-step back. If you can't get there safely, let the ball go. No point is worth a broken wrist or a head injury.
After you play
Take five minutes to stretch your calves, hamstrings, hips and shoulders, and drink water. Hold each stretch for about 30 seconds. Your body will thank you on Monday morning.
Quick checklist before every session:
✔ Warm up for 10 minutes
✔ Wear court shoes, not running shoes
✔ Bring water
✔ Never backpedal
✔ Pain is a signal, not a challenge
This article is for general information only. If you have an injury, ongoing pain or a medical condition, consult your doctor or a physical therapist before starting a new exercise routine.
