PICKLEBALL WARMUP

Everything you need to make your joints feel good

When: Before playing

Time: 7-10 minutes once you’ve learned the movements.

Equipment: Yoga or athletic mat (optional)

STEP-BY-STEP “Cheat Sheet”

  1. Hip CARs

    5 reps per side in each direction (20 total).
    Squeeze your belly and butt the whole time.

  2. Knee CARs

    30-45 seconds per side.

    Rotate the whole shin.

  3. Segmented Cat-Cow

    5 reps.

    Keep tension in your trunk. 

  4. World’s Greatest Stretch

    5-8 reps per side.

    Tap it, twist it, pop it.

  5. Ankle Spring 

    20-30 seconds per side.

    Drive your big toe into the ground.

  6. Pogo Hops

    10 reps both feet, 10 right foot, 10 left foot.

    Keep a slight bend in the knees.