How to Warm Up Before Pickleball: A Simple 10-Minute Routine

November 6, 2026

Pickleball looks easy on the body, but injuries do happen. Mayo Clinic hand and wrist surgeon Dr. Sanj Kakar puts it plainly: "we see so many Achilles tendon injuries" (Mayo Clinic). A short warm-up is a simple place to start.

This is the quick version: one 10-minute routine you can follow courtside, 5 minutes for your body and 5 for your strokes. For the full set of mobility, activation and footwork drills, see our longer pickleball warm-up routine.

Why warm up first?

Mayo Clinic says not to treat stretching as your warm-up: "You may hurt yourself if you stretch cold muscles." Warm up first with light walking, jogging or biking at low intensity for 5 to 10 minutes. It also suggests a "dynamic warmup": movements like the ones in your sport, done at a low level, then sped up gradually (Mayo Clinic).

So: move first, then hit, and save longer stretches for later.

Minutes 0 to 5: get warm and moving

Start gently and build up. Set a timer and do one minute of each:

Light jog or brisk walk around the court.
Side shuffles along the baseline and back.
Walking lunges with a gentle twist of the upper body.
Leg swings, holding the fence.
Arm circles and shadow swings, slow forehands and backhands without a ball.

You should feel warm, not tired.

Minutes 5 to 10: warm up your strokes

Now bring in the ball. This is the low-level, sport-like part of a dynamic warm-up.

2 minutes: dinks at the kitchen line, soft and controlled. New to dinking? Read Dinking 101.
1 minute: volleys, both players at the kitchen line.
1 minute: groundstrokes from the baseline at medium pace.
1 minute: serves and returns, building up to game pace.

Grab a fresh pack of balls for this: Cannonballz 40 Hole Outdoor 4-Pack or Cannonballz 26 Hole Indoor 4-Pack.

Where stretching fits

Mayo Clinic says it is even better to stretch after your workout, when your muscles are warm. Its tips: do not bounce, do not stretch into pain, and hold each stretch for about 30 seconds (Mayo Clinic). Dr. Kakar adds that proper stretching "starts from the feet up", taking in the lower body, back, neck and arms (Mayo Clinic).

Dr. Kakar's tips for avoiding injury

Dr. Kakar's list goes beyond stretching (Mayo Clinic):

Practice with a purpose. He warns that an hour of repetitive play can lead to chronic overuse injuries.
Use the right equipment. Is your paddle appropriate, and is the grip thick enough? Squeezing too hard can increase pressure on the wrist. For more on arm comfort, see our guide to pickleball elbow and paddle vibration.
Work on your mechanics. He calls proper mechanics probably the most important of the four.

If you have an injury or a health concern, Mayo Clinic suggests talking to your doctor or physical therapist about how to stretch (Mayo Clinic). And keep your water up: see how much water to drink before, during and after you play.

What to bring

A Speed Dri Headband: moisture-wicking, with a double interior silicone grip.
UPF 50 Seamless Arm Sleeves for outdoor sun. Mint notes that uncovered skin still needs sunscreen.
The Spartan Premium Jacquard Sport Towel, 27 x 53 in, 100% cotton, for a grip wipe between points.
A bottle from Mint's sport hydration bottles.

FAQ

How long should I warm up? This routine takes 10 minutes. Mayo Clinic suggests 5 to 10 minutes of light activity before you stretch.

What if something hurts while stretching? Mayo Clinic says to expect tension, not pain. If it hurts, back off. For an injury or health concern, talk to your doctor or physical therapist.

This article is general information, not medical advice.