Dynamic Warm-Up For Pickleball Safety: Pickleball players of all levels are being encouraged to take dynamic warm-ups seriously to prevent injuries in one of America’s fastest-growing sports. Medical experts and coaches are stressing that movement-based exercises before playing can reduce risk and prepare the body for fast-paced action.
Why a Warm-Up Is Important
Dynamic warm-ups are movement exercises that help increase blood flow and activate important muscle groups. Unlike static stretching, which involves holding still positions, dynamic warm-ups involve moving your body to loosen joints and prepare muscles for intense play.
Dr. Geden Franck, the head physician at Memorial Health Systems’ Orthopedic Sports Medicine Center in Florida, told CBS News Miami reporter Najahe Sherman that injuries related to pickleball have become more common.
“They trip, and then have a fracture. It could be the ribs, the wrist, the elbow, or the shoulder,” explained Franck. “We’re also seeing many cases of heart attacks.”
This rise in injuries shows how important proper warm-ups have become.
Suggested Warm-Up Routine
Dr. Geden Franck recommends a set of dynamic moves, including leg swings, arm circles, hip circles, high knees, bottom kicks, jogging, side shuffles, lunges, and shoulder shrugs.
A full warm-up might look like this:
- Jog or Shuffle (2–3 minutes): Light jogging or side steps around the court to raise your heart rate.
- Arm Circles and Shoulder Rolls (30 seconds each): Rotate arms in small and large circles and roll shoulders forward and backward.
- Leg Swings (30 seconds per leg): Swing legs front to back and side to side to loosen hips and hamstrings.
- Torso Twists (30 seconds): Stand and twist your upper body gently side to side to warm up your core.
- High Knees or Butt Kicks (30 seconds each): Jog in place with knees high or kick heels toward your back.
- Lunges with a Twist (5 reps each leg): Step forward into a lunge, twist your torso toward the front leg, then return.
- Carioca or Grapevine Steps (30–60 seconds): Step sideways with crossover movements to boost agility.
Performance coach Corey Bickert and professional player Catherine Parenteau often include similar routines before matches.
Finishing the Warm-Up
After the main routine, players are encouraged to begin soft paddle drills. This may include light dinking, slow volleys, and a few warm-up serves. Kyle Koszuta also promotes this approach as part of a full-body readiness check before match play.
Why It Matters
As more people take up pickleball, especially older adults, injuries are more common. A proper dynamic warm-up helps players of all ages stay healthy, avoid muscle strains, and even reduce heart risks. Experts agree that skipping this step can lead to serious health problems. Pickleball may be fun, but preparing for it safely ensures players can keep enjoying the game for years to come.
News in Brief: Dynamic Warm-Up For Pickleball Safety
Experts warn that skipping a warm-up in pickleball can lead to serious injuries. Dr. Geden Franck urges players to use dynamic stretches to protect joints, muscles, and the heart. Coaches like Corey Bickert and pros such as Catherine Parenteau also rely on warm-ups for safe, strong play.