Best Pickleball Warmup | Get Ready Like A Pro

James Ignatowich

Top 5 Pro Player James Ignatowich

Hey guys, this is James Ignatowich. People often ask me:

Here’s my answer. This is my personal warm-up routine before I step on the pickleball court.

Step One: Jogging Back and Forth

I start with a light jog, think about five pickleball court lengths and back.
Keep it around 30% pace, nothing too intense. The goal is just to get the blood flowing and body warm.

Step Two: Side Shuffles

Pickleball is all about lateral movement, so side shuffles are a must.
Keep a wide base, similar to the stance you’d use in a game. Don’t get lazy, stay low and active instead of just sliding your feet.

Step Three: Karaoke (Crossover Steps)

This is similar to side shuffles but adds a crossover step. Some call it “karaoke.”
Move sideways while crossing one foot in front, then behind the other. It’s great for coordination and agility.

Karaoke (Crossover Steps), Illustration created with AI

Step Four: High Knees

Drive those knees up as high as possible.
This builds explosiveness and helps activate your hip flexors and core before play.

Step Five: Butt Kicks

Kick your heels up toward your glutes.
Aim for full range of motion and do 2–3 sets.

Leg Kicks and Hamstring Prep

Next, I do leg kicks to loosen up the hamstrings. Tight hamstrings are dangerous for explosive movements like poaching at the net.

Leg Kicks, Illustration created with AI

Quad Stretches and Mobility Work

Quads get tight after all those split steps, so I stretch them out. I’ll also throw in some mobility drills my teammates have shown me. Not all of them are perfect, but they keep me loose and ready.

Squat Jumps for Explosiveness

Plyometrics get my fast-twitch muscles firing. I’ll do 4–5 squat jumps, just enough to feel springy. The goal is activation, not fatigue.

Skater Jumps for Lateral Power

Another go-to is skater jumps (side-to-side bounds). They’re great for mimicking pickleball’s side-to-side demands. I usually do about four on each side.

skater jumps side-to-side bounds, Illustration created with AI

Quick Explosive Jumps

Last, I’ll do quick vertical jumps. The focus is on minimizing ground contact time. It’s about fast, reactive movement, not necessarily jumping high.

Dynamic Stretches Before Playing

After I’m warm, I move into dynamic stretches:

• Calf stretch (10 seconds each side)
• Achilles stretch (knee bent toward the wall or surface)
• Leg swings (forward and sideways)

These keep me mobile and reduce injury risk.

Hydration and Cramp Prevention

I’ve cramped before, so hydration is a big part of my prep. I always drink plenty of water and use an electrolyte solution (pick your brand, but avoid sugary drinks like Gatorade).

Adjusting Warm-Up for Weather

In hot weather, 5–7 minutes is usually enough. In cold or indoor play, 10 minutes or more is better. The colder it is, the longer you need to warm up to prevent injury.

Final Thoughts

This is how I prepare my body before playing pickleball. It’s not about exhausting yourself, it’s about priming your muscles, joints, and energy systems so you can perform at your best.

If you found this helpful, stick around, I’ve got plenty more coaching content coming your way.

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Editor’s Note: This article is based on a video by James Ignatowich. We partnered with him to highlight key concepts in a written format for players who prefer to read or reference drills on the court.

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