The Pickleball Warm-Up That Gets Your Body and Brain in the Game

Whether you’re stepping onto the pickleball court for a friendly match or a competitive tournament, how you prepare in the minutes leading up to play can have a big impact. Pickleball is more intense than many players think it is. Fast reactions, quick stops, lateral movement, and overhead shots mean it’s a full-body workout disguised as fun. If it flexes, extends, twists, or rotates, you can injure it. 

The most common pickleball-related injuries are musculoskeletal: strains, sprains, and tears, and since there aren’t many major joints or muscle groups that don’t get used in this game, a full-body warm-up is essential. A well-rounded warm-up primes your body and mind, sharpens your focus, improves coordination, and significantly reduces the risk of injury.

And the best part? Your warm-up doesn’t have to look exactly like anyone else’s. The key is making it work for you.

The Core Components of an Effective Pickleball Warm-Up

Rather than thinking in terms of exact minutes, consider your warm-up as a sequence of essential steps that help you move better, think faster, and play smarter. Use the following structure as a guide, but feel free to adapt it based on your needs, playing style, or any specific areas you want to target.

1. Dynamic Movement – Get the Blood Flowing

Start with light, controlled movements to loosen up your joints and activate major muscle groups. You want to warm your body, not wear it out.

Try:

• Arm Swings: Swing horizontal (like you are giving yourself a hug), circular (true arm circles), and forward (from front to back).
• Trunk Twists: Stand up tall with feet shoulder width apart and twist side to side.
• High Knees: Alternate bringing your knees up to your chest. Try slowly or more quickly. The key is to complete the full range of motion.
• Lunges: Stand with your feet together, step forward, and go as low as comfortable in a lunge. Your weight should not go over your front knee. Hold for a second, and then step back to alternate legs.
• Side Shuffles: Shuffle from one side of the pickleball court to the other side.
• Slow Jog: Take a lap or two around the pickleball court to get the heart pumping.

If you’ve had past injuries or stiff areas, add mobility work that targets those specifically.

2. Footwork & Agility – Wake Up the Lower Body

Great footwork is the unsung hero of consistent play. Your legs and feet should be alert and responsive before you ever hit a ball.

Drills to consider:

• Side-to-side shuffle steps across the baseline
• Quick toe taps on a paddle or line
• Light jump rope (real or mimed) for rhythm and balance

Pick the exercises that best match your comfort level and mobility.

3. Paddle & Ball Control – Sharpen Coordination

Once your body is moving well, it’s time to introduce the paddle. These drills help sync your hands, eyes, and timing before the first rally.

Try:

• Wall volleys or bouncing the ball on your paddle with control
• Soft drop-hit rallies with a partner or against a wall
• Cross-court dink exchanges to practice placement and touch

You can also warm up shots you’ve been working on, just keep it controlled and low-pressure.

4. Serve, Return, & Practice Like You Play

The serve and return are your first real touches of the game, and often the most overlooked part of the warm-up.

If you struggle with nerves on your first few points, serving in practice helps settle you in.

In more competitive game situations, play a few intense practice points, or even a full practice match, before your first game. Many players perform better after they’ve settled in with some real gameplay. Use these warm-up points to shake off nerves, find your rhythm, and get into competitive mode before you step onto the court when it really counts.

5. Mental Warm-Up – Get Your Head in the Game

Physical prep is half the equation. Mental readiness is just as important, especially in a game where momentum and focus can swing fast.

Build a mental routine with these quick habits:

• Visualization: Before stepping on the court, take a few moments to mentally picture yourself playing a successful game. Envision making precise shots, communicating well with your partner, and reacting swiftly to your opponent’s moves. This practice not only prepares your mind for the challenges ahead but also instills a sense of confidence that can translate into your actual performance.
• Intentional breathing: Take a few deep, slow breaths to calm nerves and center your focus before Deep breathing is also a quick and effective way to reset and sharpen your focus during a match. Even just 3–5 deep breaths before you serve or return can center your attention and adjust your mindset.
• Set an intention: Choosing one goal to focus on while playing can give you an anchor point a bring a level of focus to your play, even in high-pressure moments. Maybe it’s staying patient at the kitchen line, communicating with your partner, or keeping a positive attitude. Reflect on this intention throughout the game to make small adjustments as needed. 

Choose the techniques that help you feel centered and ready. What works for one player may not work for another.

Make It Yours

No two players warm up the exact same way, and that’s a good thing. Your routine should reflect your body, your goals, and your game. Some players need more time to loosen their hips; others want extra time on soft game touch. If you’re a singles player, your movement drills may look different than a doubles specialist.

Think of this routine as a blueprint, then build your own version around it.

Final Thoughts

Your pre-game routine is where every match really begins. A good warm-up isn’t about checking a box, it’s about preparing yourself to move well, think clearly, and compete confidently.

So warm up with purpose, adjust it to your style, and show up for that first point ready to play your best pickleball.