Pickleball Warm Up Exercises-5 Minutes to Play Better Pickleball

[@CraigBerke]

Now in my 4th week of physio and message therapy caused by lack of prepping myself for playing Pickleball, I wholeheartedly promise to always warm up first in the future.

[@BetterPickleball]

That’s a bummer Craig but I hope you feel better soon!

[@itmaslanka]

Second time playing and I sprained my knee for a week . Did not stretch and now I’m paying for it ! Especially if you’re 70 !

[@steves3240]

Was searching for seniors warm ups for table tennis and found this - it will work well and hopefully help me avoid the many pulled muscles I am getting at 70. Thanks very much

[@BetterPickleball]

Glad it helped!

[@nicolakomlodi9476]

Such an important aspect of the game, thanks CJ for this excellent 5 minute routine.

[@BetterPickleball]

You bet Nicola!

[@klthieu]

I wake up two hours before playing time in the morning to drink water and electrolytes to hydrate, then light stresses. I love your 5 minutes warm up at court and will try to do that from now on. Thanks 😊

[@BetterPickleball]

That's dedication!

[@kevinruback3246]

You're right, this probably won't be one of your most popular videos, and you're right that it SHOULD be. I always warm up before playing, but a few of those exercises look like they might be worth incorporating into my regimen. Thanks!

[@BetterPickleball]

Congratulations Kevin on doing what’s right for your body and warming up!

[@russelllew1139]

We do Taichi, & Pilates. Then Pickleball.. We are all in our 70s & 80s. Our group never suffer from Pickleball injuries. Thank you for this excellent video on warm ups. I will forward this to some of the pickles that never warm up. You know the ones that roll there eyes at us doing Taichi & Pilates. You routine might work for them.

[@BetterPickleball]

Those are awesome activities and the fact that you're avoiding injury is proof.

[@lisamaraszek6599]

When I began my PB "addiction", I played almost 7 days straight; it was so much fun!! Needless to say, I became quite sore, especially in my knees (not used to the lateral movement). I made myself a promise that I would do a warm-up routine each time before a PB date, and bc I enjoyed the sport so much, I made myself look at it as the PB game being my "reward" for doing my stretching first. It worked!! Like others have said, I don't want to be on the sidelines due to preventable injuries. Thanks for your carefree style! I just subscribed.

[@BetterPickleball]

Welcome Lisa! Great way to change your mindset and make stretching a priority.

[@59psteve]

Thanks Coach! Were playing this morning for the first time in 6 weeks due to Covid shutdown, so I definitely needed to warm up and get ready. Thankyou1! I promise to warm up before playing pickleball.

[@BetterPickleball]

Hi Patti Just in case you didn’t see it, I’m doing a free 7 day pickleball fitness challenge June 1-7. If you’d like to join in the fun register at www.cjjohnsonglobal.com/fitnesschallenge

[@joycebustrum6430]

You have a great smile and I am so glad I found your channel.

[@BetterPickleball]

Thank you so much Joyce!

[@dollyornelas1522]

Thank you! I will definitely start doing this warm up routine once I'm back playing, strained hamstring two months ago, argghhh!!

[@BetterPickleball]

It's easy to do if you don't warm up. Hope you get back to playing soon Dolly.

[@danhutchinson59]

I promise. I do some stretching but your routine hits everything. Thank you CJ, I enjoy your posts a lot.

[@BetterPickleball]

Glad you like them!

[@stevewagner3358]

Real good, keep going with warming up eyes and eye contact with ball. Thxs for all !

[@snowthorner9573]

Very inspiring and great reminder. I like to do knee kicks in all 4 directions: front, back, and each side. This helps strengthen all the muscles surrounding those vulnerable knees. I also like hip rotations and figure 8's in all 4 directions: vertical, horizontal and reversed. Love your big hugs and arm circles and body twists...Weeha...Let's play!

[@BetterPickleball]

Great tip!

[@marthagourley9881]

Thank you! Love it. My pickle ball game did improve with your warm up. You made me a believer

[@BetterPickleball]

It makes such a big difference doesn't it.

[@margaretpopilek8417]

Had a terrible calf / Achilles pull yesterday. How I wish I would have seen this video and heeded your advice! Once I recover and get back to the court, I promise never to play again without warming up!

[@BetterPickleball]

Speedy recovery

[@rayray714a]

Thank you for this video! I just started getting active again, in my early 60s, and so want to avoid injury. This is exactly what I was needing to see and need to do now!

[@BetterPickleball]

Welcome to pickleball! Have fun Mary Ann

[@gracedinapoli8396]

Thank you. I just started playing and am now nursing a cranky hip and shin muscle. Grrrh. I will take a break and when I resume will definitely do these warmups.

[@BetterPickleball]

You got this!

[@marylewis7212]

Thankful for this concise warm up. I know I play better and feel better with a warm up like this and stretching after. Am well over 62 and hope to keep going a long time. Thank you for your content

[@BetterPickleball]

You are very welcome! It's one of the most important and under utilized steps people should take to start a pickleball game!

[@jaymcl1928]

Thanks CJ. I am now committing to stretching and warming up prior to my first game of the day.

[@BetterPickleball]

Awesome! If I hit the court cold it takes a long time for me to play well.

[@leonorcc2094]

You are right on C.J.! Will add these to my PB warm up of eccentrics exercises for shoulders and hips. Thank you!

[@BetterPickleball]

You're so welcome Leonor

[@debrabartman6749]

After injuring my ham string in morning pickleball without warming up, I have taken 2 and 1/2 months off to heal. I will warm up before playing. Thanks for this video. Just what I needed.

[@BetterPickleball]

Glad to hear you’re healed. Make sure to take the time to cool down too.

[@alexfoxx3376]

Thanks, CJ. I don’t know why it never occurred to me to warm up first. At age 60, I am brand new to pickleball, only been on the court twice! But I’ve done things like running and martial arts, and I always warmed up first. From now on, I’ll be doing these warm-up exercises before a game. I love all your videos!

[@BetterPickleball]

Welcome to pickleball Alex!

[@kathydantzer9892]

Do this every morning! Love it! Makes a huge difference in my game! Thank you for sharing!👍😊🏓

[@BetterPickleball]

You're so welcome!

[@mdugan6507]

thank you thank you, my newest group doesn't seem to have anyone interested in warmups, i promise to take 5!

[@BetterPickleball]

It's good for your body and your pickleball!

[@staceypappas144]

Just painted pickleball lines in my tennis court....hoping to start playing regularly...hopefully without injury thanks to your stretching video!

[@BetterPickleball]

Aweseome Stacey! A little stretching goes a looooooonnnnngggg way!

[@debbykamps9997]

Thank you! I did about half of those that you told us to do before. That’s a great warm-up.

[@BetterPickleball]

Glad you found it helpful

[@tonyasconiers3075]

Great advice! Thank you and I commit to doing 5 minutes of prep before getting onto the pickleball court!

[@BetterPickleball]

Your body will thank you!

[@DWMBAM152]

Played my first time without any warm up. It took 5 days to recover. My brain said go get it but my muscles rebelled afterwards. That’s why I’m watch youtube video on warm ups. You gave me a good routine…. thank you.

[@BetterPickleball]

My brain still thinks I’m 16! Glad you found this helpful

[@Mr.T-q4d]

I've taken two separate beginner Pickleball classes and am now surprised none of the coaches had us doing warmups prior to class. Will do them on my own prior to playing and before upcoming beginner-advanced lessons. Great advice!

[@BetterPickleball]

Glad you are committed to getting your body ready to play. Welcome to pickleball!

[@sharonadams7565]

Good Evening CJ. I will start with this 5 minute routine. I’m new to pickle ball and I want to learn to play safely. 😀 Thx you very much!😀

[@BetterPickleball]

You got this! Welcome to pickleball

[@carmentaylor8016]

Greetings C J, I promise to warm up before I play. Thank you for putting this video together .

[@BetterPickleball]

Going to hold you to that Carmen ;)

[@steve33418]

My pro is also adamant on us warming up for 5 minutes to minimize injuries. One of the ones I particularly benefit from is swinging each leg from front to back in a pendulum motion gradually allowing each swing to get longer. This is great for hamstring, glutes and lower back muscles. There's some side bends and quad stretches in addition to the ones your doing in the video. I also like to run for a few minutes then do the side to side shuffle and grapevine steps just as you demonstrated.

[@BetterPickleball]

If you like the swings another one of my favorites is windshield wipers. Lon your back, feet flat on the ground with your heels close to your butt so your knees are in the air. Lower both legs to one side and then up to the other. Gets the quads, lower back and hip flexors.

[@CLazz-ip6zn]

This is exactly what I need, thank you. (Fir some reason the video starts with arm circles so I have to bring it back to the beginning)

[@BetterPickleball]

Glad it helped!

[@pamohara2661]

Love this

[@billmoss4916]

Good stuff! I always warm up but I love your sequencing of the movements. I noted a few Tai chi ankle and arm movements which is always good for balance. Thanks!

[@BetterPickleball]

Glad you liked it Bill!

[@thormatt2963]

Where did you video this? The background trees are beautiful. What a great place to play!

[@BetterPickleball]

Hi Thor I live on the Northeast corner of Lake Tahoe. You’re right this is a beautiful place to live. Have you ever been here?

[@IsaacNussbaum]

@1:11 suicides @1:25 shuffle @1:35 karaoke @2:08 hips @2:50 knees @3:20 ankles @3:50 torso & back @4:20 arms (shrugs, thumbs up and down, jar lids) @5:03 swimmer's arm swing @5:20 arm circles @5:33 neck rolls

[@BetterPickleball]

Thanks

[@MrMuscleman420]

You’re absolutely right. I generally come flying on to the court running late and don’t warm up. I’ll do better. Thanks for the advice.

[@BetterPickleball]

I’m tempted to do the same thing sometimes but a little warm up goes a long way. Let’s us know if it changes how you play

[@BruceJankowitz]

Great video. I was looking for suggestions about calf stretching as that is a particular concern to me. Thanks.

[@BetterPickleball]

Glad it was helpful!

[@hannahrichard84]

Great tips! Just started teaching lessons at a gym I work at.

[@BetterPickleball]

Congratulations Hannah. I’m glad you’re showing people how to warm up their bodies!

[@joeehritz1678]

Thanks you for a valuable informative video. We shall and I promise to do this every time BEFORE we play Pickleball!

[@BetterPickleball]

Please do!

[@06-PKH]

Great warm up exercises! I also stretch my quads, hamstrings and achilles tendon/gastrocnemius.

[@BetterPickleball]

That’s awesome stretch the areas that bother you the most

[@marymotycka4462]

This is great. I love all your content.

[@BetterPickleball]

Glad you enjoy it Mary!

[@christinemarek4149]

Loved it and WILL start practicing it!

[@BetterPickleball]

Glad you found it helpful

[@emersonmandal8536]

Awesome warm ups💪💪💪👍👍👍

[@BetterPickleball]

Glad you like them!

[@valeriecasares3643]

This stretch is great!

[@BetterPickleball]

Glad you've found them helpful!

[@marilynjackson5752]

You are right! I just grab the paddle and go, but I'm going to try these exercises, thanks.

[@BetterPickleball]

Your body will thank you for it

[@abbywolff7]

Great video. Thanks

[@BetterPickleball]

Thanks Matthew!

[@marilynsuperville1826]

That was very helpful and educational and fun

[@BetterPickleball]

Glad you found it helpful

[@dipikapatel1909]

Thank you so much.! Great video.

[@BetterPickleball]

Glad it was helpful!

[@TheZzaak]

Straight forward Video!. Love it. Thanks so much My DUPR is going up with this XD

[@BetterPickleball]

Thank you!

[@victoriawallacehunter3448]

Terrific!

[@BetterPickleball]

Thank you!

[@davide6419]

I'm guilty! Wish I had seen this earlier! Great video.

[@BetterPickleball]

That's ok. Better late then never. ;)

[@Muhmuh52]

This was an awesome video. Thanks!

[@BetterPickleball]

You’re welcome

[@florenciogonzales9592]

I’m a believer on work out before I start playing PB.

[@BetterPickleball]

Anything to get the body moving!

[@03beignet]

This is wonderful. I need to do this

[@BetterPickleball]

Make a commitment and some time and your body will thank you

[@1212salsera]

my shoulder has been aching for several weeks. i definitely will warm up!

[@BetterPickleball]

I hope it feels better soon. A good warm up routine should help!

[@mariannepalmer]

Good ideas, thank you.

[@BetterPickleball]

You're welcome

[@kathycoley2813]

I promise! Thanks for the video!

[@BetterPickleball]

Any time!

[@rachelledesrochers6913]

Thank you ! 🙂

[@BetterPickleball]

You're welcome 😊

[@ellenmulcahy1575]

Excellent! Thank you!!!

[@BetterPickleball]

You are welcome!

[@dinagraham9359]

Where are these courts? Looks beautiful!

[@BetterPickleball]

The courts are in Incline Village NV, northeast corner of Lake Tahoe. Have you ever been here Dina?

[@dinagraham9359]

CJ Johnson I have not been to these courts but I do know Incline Village. I LOVE Lake Tahoe!! Thanks for info. Great videos!

[@justdar]

So great CJ! You didn’t include anything for stretching our calves though. I see pulled calf muscles more than any other injury. I think I’ll do your great program and also add some lunges and specific calf stretches. What do you think?

[@BetterPickleball]

I agree but the video was already more than 5 minutes. Lol!

[@lisamaraszek6599]

One other tip: If I play in the early morning, I do all those hip, leg, knee, and ankle circles gently (in both directions), while I'm laying on my back in bed--before I even get up and get moving. Seems to also help if I'm a bit stiff from the day before.

[@BetterPickleball]

A little movement before getting out of bed is a great way to get the body going

[@elainenilsson5472]

Best advice ever!

[@BetterPickleball]

I agree completely Elaine!

[@elainenilsson5472]

@@BetterPickleball I had a coach when I was in my 30s for softball. This person didn't believe in warming up. Against my better judgement I went along. Big mistake. Hurt something in my shoulder whipping a ball. Not a smart move on my part. I didn't realize at the time that there was any such thing as a bad coach. I can be naive at times. :-)

[@chucklatty9473]

Great video!!

[@BetterPickleball]

Glad you found it helpful Chuck

[@stevehaskell2961]

Great video👍

[@BetterPickleball]

Thanks for the visit Steve!

[@tayyou530]

Good advice

[@BetterPickleball]

Glad you like it

[@jillmackenzie9869]

Perfect warmup.

[@BetterPickleball]

Glad you liked it!

[@DeniseGidden1]

Great tips! I have artificial knees and play pickleball twice/week - do you think this is wise? I'm afraid of wearing out my knees more quickly!

[@BetterPickleball]

Denise one of the great things about this sport is that it keeps players moving. But if you have any concerns check with your Dr. Have fun out ther!

[@jmarcusddm]

Thank you

[@BetterPickleball]

You're welcome

[@PamelaHaley]

Where is this? Looks like great courts.

[@BetterPickleball]

We are in Incline Village NV on the northeast corner of Lake Tahoe. Have you ever been to Tahoe?

[@lindabaker9900]

Thanks

[@BetterPickleball]

You're Welcome

[@RCCesna]

Thanks.

[@malouzarate1498]

Add wrist exercises too. Helps a lot.

[@BetterPickleball]

You are right Malou, I don't have them in this one but do them frequently.

[@raphielfabayst2115]

" This might not be my most popular video...." I have seen this video at least 10 times in preparation of a Pickleball game.

[@BetterPickleball]

Glad you’re using it!

[@BetterPickleball]

Email me at Cj@wearePickleball and I’ll send you a another dynamic stretching routine you can print or download to a device to take to the courts

[@yvonnetuchscher1186]

I liked this. Great warm up. I agree and will be doing daily.

[@gogirlski1]

I had a couple of calf strains in the last 2 months. What's a good dynamic stretch for calves?

[@BetterPickleball]

Two of my favs are simple calf raises, stand with your feet about shoulder width apart and slowly rise to the balls of your feet and then lower. Do the same exercise with toes pointed in, straight and out. The other one I like is heel toe walk. Walk with small steps on the balls of your feet with the heels in the air land then walk on the heels with the balls in the air. Let me know if those help!

[@ubgrad68]

I presume it is okay to do the exercises prior to going to the pickleball courts. That is my current option. I have forwarded this video to my pickleball group in the hopes that many of them will begin with warm-ups in the future, but I'm not totally confident that they will go for it. If some do, maybe we can start a new trend.

[@BetterPickleball]

I hope your club gets behind it b cause It would be a great trend to start! It’s fine to start your warm up at home. Some days I workout prior to pickleball, bike to the courts or jog from the car. Our bodies preform differently everyday. Learning to listen to your body and changing your routine based on how you feel is important.

[@RCCesna]

Recommend half neck rotation instead of full rotation.

[@BetterPickleball]

Thanks R.C

[@debholland5429]

Can you include a warm up for the wrist please!!

[@BetterPickleball]

Hey Deb, wrist circles are always good. One other I like is to hold your arm straight out parallel to the ground. Make a fist and with the other hand GENTLY pull down on the wrist. Open the hand so it looks like a high 5 and gently pull back on the fingers.

[@vinnivegas52]

I warm up doing tai chi exercises. the results have a little more joint stimulation.

[@BetterPickleball]

Never thought of that! Perfect!

[@ninafedenczuk2666]

Your list doesn’t exist but I really enjoyed your warm up

[@BetterPickleball]

Thanks for the feedback Nina, I do need to check the links!

[@biketrailsusa]

I pulled a calf muscle running to the ball in pickle ball and am looking for a warm up/stretch for my calves so it doesn't happen again now that it is healed

[@BetterPickleball]

Glad to hear your calf is healed! Here is a link to more warm ups and stretches for pickleball which is head to toe and also includes the calves. :-) kzbin.info/www/bejne/roa5oql5gNZ-p9E

[@pickleballtara]

We usually dink about 2 min and then jump to play, I'm new so I noticed knee soreness so I realized I need to warm up this is a great video.

[@BetterPickleball]

You’re right Tara, lack of warm up is tough on the body. If you’d like a free stretching pdf click this link www.cjjohnsonglobal.com/pickleballfountainofyouth/

[@Mr.Martini549]

Played right away today w/o a warm up and played like crap. Nuff said..... Playing again tomorrow morning. I will be sure to warm up!

[@BetterPickleball]

That’s great self coaching!

[@mykeygolf]

I promise - Gr8 stuff - Coach Mike

[@susancnett1064]

I wish you would do a 5 minute warmup exercise video that I could put on my phone and follow along at the court (no need to push pause and play but runs continuously, doing all the counting and reps.) I would happily pay a few dollars for it if it was in the App Store.

[@BetterPickleball]

Hi Susan, great suggestion!

[@shaohuayin7158]

谢谢

[@BetterPickleball]

I hope this is correct. 别客气

[@blanchemeslin4507]

I would love to see these exercises on a single sheet of paper that could be laminated to take to the pickleball court!

[@BetterPickleball]

That’s a great idea Blanche. If you head over to wearepickleball.com/dynamic-stretching/

[@galadad55]

I promise...to try to get there earlier:)

[@BetterPickleball]

Your body will thank you!

[@michaeldesrocher6346]

i enjoy doing my 24 forms of tai chi and then 5 or more minutes of warm up exercises!

[@BetterPickleball]

Awesome! Great way to warm up

[@ralphparker]

Can you get all that in in 5 min. My warm up routine takes 15-25 min.

[@BetterPickleball]

Great point Ralph. Since most people won’t take 1 min to warm up, I teach people this simple 5 min routine. What I’ve found is that once the commit to 5 min and they notice a difference in their bodies and how they play they start expanding the routine. Personally it takes me around 10-15 minutes before I start hitting shots. I like to run and do some plyometrics, then use yoga stretches to focus on opening my hips and lower back.

[@debrabartman6749]

@@BetterPickleball Will you do a video on yoga stetches that are good for Pickleball?

[@BetterPickleball]

@@debrabartman6749 thanks for the request. I've shot a couple of stretching videos (not specifically yoga) and they're on the schedule for the first quarter. n the meantime, check out the Fitness Blender kzbin.info channel on KZbin. Lastly if you are interested in improving your health and fitness I'm relaunching my digital class Fit after 50 within the week. One of the bonuses is a stretching video specifically targetting the pickleball muscles. If you want to learn more about the launch send an email to [e-mail]

[@brucecoppola8512]

This is all very well, but what exercises prevent injured pride? 😁

[@BetterPickleball]

If you find out, be sure to let us know! :)

[@Hexsyn]

Not going to lie, I'm only 34 and I can already tell i need to warm up before anything strenuous. I didnt understand warm ups and stretches as a teen or young 20s adult, but i get it now...

[@BetterPickleball]

Yeah, time changes the body. I'm sure your body is thanking you!😂

[@lorriemaland4377]

I promise!

[@BetterPickleball]

Your body will love you for it

[@David-ot9tr]

I always hear, "Come on, we'll warm up as we play." I call those folks future patients.

[@BetterPickleball]

Lol!

[@miahjay3120]

Am i the only one's who P.E. teacher made them watch this 💀💀😂??

[@BetterPickleball]

I hope not! 😂

[@arcangeladavis9661]

Promise

[@BetterPickleball]

Yup!

[@jvh-r3y]

I promised. :)

[@BetterPickleball]

Keep me posted Jannette!

[@karenmurtagh4178]

I promise

[@BetterPickleball]

Your body will thank you