With Spring upon us, you may be looking to stay active by playing pickleball in an outdoor environment. It’s a fun sport that combines many elements of tennis, badminton and ping-pong. It can also be played both indoors and outdoors on a badminton sized court or slightly modified tennis court. A paddle and plastic ball with holes is used and games can be played as doubles or singles. Best of all, pickleball can be enjoyed by all ages and skill levels!
Before you head out to one of the courts in the city, a dynamic warm-up is recommended to activate the nervous and muscular system, to prepare the whole body for quick change of pace movements which will help to prevent injury.
Here’s a quick warm-up that includes a series of movements what will prepare your ankles, knee, hips, back and shoulders for pickleball:
Slow Jog: Down and Back
Slow Jog: Down and Backpedalling
Slow Jog : Side Shuffles
Slow Jog: Change of Speed (slow/fast/slow)
Ready Position Base Squat (Triple Flexion)
1/4 Lunge with Trunk Rotation
Hip Pendulums in a Side Ways Motion
The warm-up should make you feel ‘warm’ and help the mind and body feel awake as you prepare to move your body with a variety of speed and direction to hit the pickleball.