Warm-Up Program: Part 1

Key Points

• Purpose:
• Ensures better performance from the first ball, prevents injuries, and prepares the body for the explosive demands of pickleball.
• Key Benefits:
• Improves focus and engagement.
• Reduces risk of common injuries like rolled ankles, and wrist, knee, or elbow strains.
• Enhances physical readiness and overall movement efficiency.
• Warm-Up Framework (R.M.A.S):
• R: Raise core temperature and heart rate.
• M: Mobilize by dynamically opening chains of movement.
• A: Activate specific muscles for court movements like lunges.
• S: Perform sport-specific movements to finish the warm-up.
• Outcome:
• A structured warm-up primes your body for optimal performance and injury prevention, ensuring you're ready to compete or practice effectively.
• Purpose:
• Focus on raising body temperature and enhancing coordination as the first phase of the warm-up routine.
• Skipping:
• Begin with basic skipping for 45 seconds at a maintainable pace.
• Progress to variations like single-leg hops, side-to-side, and split jumps to improve coordination.
• Aim for shorter ground contact time as you develop rhythm and control.
• T-Run:
• Follow a T-shaped movement pattern: run forward, split to the side, backpedal, and repeat on alternating sides.
• Perform for 45 seconds to simulate and exaggerate court movements, raising body temperature further.
• Routine:
• Repeat skipping and T-run drills twice for a thorough warm-up.
• This combination of skipping and T-runs prepares your body for mobility exercises while enhancing coordination, agility, and readiness.