Warm-Up Program: Part 3

Key Points

• Purpose: Dynamically open chains of movement, improve coordination, and prepare the body for pickleball-specific movements to prevent injuries.
• Key Mobility Exercises: Lunges with Arm Variations: Perform forward lunges while alternating arm movements (45° stretch, 90° lift, overhead, and rotational twists).
• Calf Pump to Centipede: Alternate heel presses with forward walks to stretch calves, hamstrings, and ankles.
• Sweep the Grass: Bend forward to touch alternating feet after driving knees over toes to mobilize the lower body.
• Toe Touch to Side Lunge: Combine forward toe touches and lateral lunges to improve coordination and dynamic flexibility.
• Squat with Rotation: Squat, then rotate over a raised leg to open up hips and the upper torso.
• Quad Stretch with Forward Lean: Stretch quads dynamically with an optional forward lean for deeper engagement.
• Shoulder Matrix: Perform coordinated arm movements (backward, overhead, crossing) to loosen shoulders and improve range.
• Wrist Flexion and Circles: Stretch and rotate wrists in both directions to prepare for paddle use.
• Form and Focus: Perform each exercise with proper alignment, reaching full end ranges of motion for effective stretching and activation.
• Tips for Success: Start slow to build coordination, then increase tempo over time; aim to complete all exercises in 3-5 minutes for an efficient warm-up.