A warm-up should prepare you for the activity you are about to perform.

For pickleball, that means gradually introducing the movements you will use on the court: walking, lateral movement, reaching, rotation, bending, and controlled acceleration and deceleration.

Recent pickleball literature supports dynamic warm-up as part of a broader preparation strategy, particularly because the sport involves rapid directional changes, lunging, and other lower-body demands.

The objective is not to stretch as far as possible. It is to progressively become ready to move.

Static stretching is not inherently bad. It can be useful as part of a broader flexibility routine.

But immediately before a sport that requires quick movement, your preparation should not consist solely of long-held stretches.

Instead, prioritize progressive movement first. If you enjoy gentle stretching, it can be included without replacing the active portion of your warm-up.

The key distinction is between stretching as one component of preparation and stretching as the entire warm-up.

A good warm-up should leave you feeling more prepared, not exhausted.

If your legs already feel fatigued or you are breathing heavily from repeated lunges and fast shuffles, you may be doing too much.

Start gently and build gradually.

Once your body feels warm, use a few minutes of easy pickleball movements before starting a competitive game.

Begin with softer shots and controlled movement. Progress toward normal speed as you become comfortable.

This creates a gradual bridge between your general warm-up and the actual demands of the game.

Lower-extremity movement deserves particular attention in pickleball.

A 2026 systematic review of 15 studies found that sprains, strains, and fractures were among the most common lower-extremity injuries reported in adult pickleball players. Falls and rapid directional movements were important injury mechanisms, and age 50 or older was a consistent risk factor across the reviewed literature.

That does not mean you should avoid movement.

It means your preparation should include the hips, legs, ankles, lateral movement, and balance—and your overall fitness routine should develop these qualities over time.

Your ideal warm-up can change from day to day.

You may want more gradual preparation if:

• You have been sitting for several hours.
• You have not exercised recently.
• The weather is cold.
• You feel generally stiff when you arrive.
• You are returning to pickleball after time away.

On days when you already feel warm and mobile, you may need less preparation.

Adjust the pace and range of movement to how you feel that day.

A warm-up prepares you for today's game. It does not replace regular conditioning.

For adults 65 and older, CDC guidance recommends combining aerobic activity, muscle-strengthening activity, and balance work each week.

For pickleball players, that can mean:

Aerobic: Walking, cycling, swimming, or another activity you enjoy.

Strength: Squats, sit-to-stands, resistance-band exercises, calf raises, and other exercises that work the major muscle groups.

Balance: Supported single-leg exercises, balance drills, and other activities appropriate to your ability.

Mobility: Comfortable movement through the hips, trunk, shoulders, and ankles.

The warm-up is the bridge between your everyday activity and the game you are about to play.

The goal of a warm-up is not to make pickleball feel like a workout before the workout.

It is to help you prepare thoughtfully so you can get more enjoyment from the activity itself.

Pickleball can be one part of a broader active lifestyle that includes walking, strength training, mobility work, balance exercises, and other activities you enjoy.

Current CDC guidance emphasizes that regular physical activity remains important throughout life and that older adults benefit from a combination of aerobic, strengthening, and balance activities.

You do not need a complicated routine before every game.

A few minutes of progressive movement can create a simple transition from everyday activity to the court:

Move. Mobilize. Practice. Play.

The objective is not to eliminate every risk from an active sport. It is to prepare thoughtfully, build your physical capacity over time, and keep enjoying the game.

This article provides general educational and wellness information and is not intended to diagnose, treat, cure, or prevent any disease or medical condition.

Warm-up exercises should be appropriate for your individual fitness level and abilities. Perform movements in a controlled, comfortable range and stop if you experience sharp or worsening pain, dizziness, chest discomfort, unusual shortness of breath, or other concerning symptoms.

If you have an injury, significant mobility limitation, balance concerns, cardiovascular or other health conditions, or are returning to pickleball after a prolonged period of inactivity, consider speaking with your physician or a qualified physical therapist before beginning a new exercise routine.