Warm up for a pickleball tournament
Prepare your body. Improve performance. Reduce risk of injury.
For players and club members
Total time: 15 to 20 minutes. Move with purpose. Play your best.
1. Get going (3 to 5 minutes)
Increase heart rate and get the blood flowing.
- Light jog: 2 minutes
- Side shuffle: 1 minute each way
- High knees: 1 minute
- Butt kicks: 1 minute
2. Mobility and activation (5 to 7 minutes)
Improve range of motion and wake up key muscles.
- Neck turns: 30 seconds each side
- Shoulder rolls: 30 seconds each direction
- Arm swings: 30 seconds
- Leg swings: 30 seconds each leg
- World's greatest stretch: 30 seconds each side
- Bodyweight squats: 1 minute
Focus on smooth, controlled movements. Breathe and stay loose.
3. Activate and prepare (3 to 5 minutes)
Prime your body for pickleball movements.
- Lateral lunges: 10 each side
- Split step: 10 reps
- Shadow swings: 30 to 45 seconds
- Quick feet: 30 seconds
- Dink drill: 1 to 2 minutes
Tips for tournament day
- Hydrate early and often
- Wear proper footwear
- Warm up before every match
- Focus on what you can control
A great warm-up today equals a stronger performance tomorrow.
Primary guidance: SLMA Sports Medicine, Warm Up for a Pickleball Tournament flyer
Seeing SLMA Sports Medicine
Joseph Michael Garcia, MD
Primary Care Sports Medicine & Family Medicine
Joseph Michael Garcia, MD is a physician specializing in family medicine and sports medicine. Fellowship trained in sports medicine at the University of Alabama – Tuscaloosa, residency at LSU – Alexandria, and board certified by the American Board of Family Medicine. He cares for athletes of every age — injury evaluation, non-surgical treatment, concussion care, sports physicals, and return-to-play planning.
Call to be seen985-262-1639
SLMA Comprehensive Health Clinic, Houma605 Enterprise Drive, Suite B, Houma, LA 70360
Monday – Thursday: 8:00 AM – 5:00 PM | Friday: 8:00 AM – 12:00 PM
SLMA Sports Medicine | 985-262-1639 — General education only. Follow stricter league rules and your clinician's instructions. Coaches do not diagnose or treat injuries.
