It’s that time of year again when the sun wakes you a bit earlier, the trees are full and lush, the weather is warmer, and you can hear those familiar “pop---pop---pop---pop…” sounds from the pickleball and tennis courts!
If you're looking forward to being active outdoors playing on the pickleball or tennis courts, this is a must-read post for you! Especially if you haven’t been as active during the winter months and you’re just getting started for the season.
Pickleball, tennis, racquetball, and other sports that require quick reflexes and lateral movement, and are excellent ways to stay active, and maintain endurance and overall health. But these sports are also a great way to get injured. I’ve seen too many people cut their season short with a shoulder or knee injury, strained muscles, or worse.
The most common mistake people make when they want to enjoy their favorite sports is not spending time to properly condition, warm up and stretch, and they end up sustaining an injury.
Learning how to properly warm up before a game and stretch after you leave the court can help you prevent many injuries. I’ve been compelled to compile a list of the best exercises you can do regularly to improve your game, a quick warm-up so you can enjoy your game, and post-game recommended stretches…so hopefully the only thing that is ever sore, is your ego if you lose the game.
Strengthening & Conditioning Exercises
If you’re going to smack-talk your opponents on the court, you should be preparing your body so you have your best game. Incorporate these strengthening and conditioning exercises throughout the year into a regular routine to significantly improve your performance on the court.
Lateral Quick Steps: This exercise can help players enhance their side-to-side mobility on the court. It involves quick, controlled lateral movements.
Squats: Squats strengthen the lower body which is crucial for stability during the game.
Lunges: Lunges are great for improving balance and coordination, as well as strengthening the leg and core muscles
Planks: This isometric hold helps develop a stronger core, which is beneficial for the twisting and bending motions used in pickleball, tennis, and racquetball.
Push-ups: Building strength and stability in the upper body is important to avoid injury and provide the power needed for sports.
Interval Training: This type of aerobics can boost players’ cardiovascular fitness, endurance, and speed.
Hand-Eye Coordination Drills: Such as tossing a ball or juggling can improve coordination, especially in pickleball, tennis, and racquetball.
Pre-Game Warm-up
Prior to a fun game in the sun, first put on your SPF lotion! Then spend about 5-10 minutes with a proper warm-up routine focusing on all the movement patterns of the game crucial for pickleball, tennis, and racquetball players to prepare their bodies for the intense activity and prevent injuries.
Warm up, because remember, a cold muscle is a muscle at risk!
Spend 1-2 minutes performing each exercise.
Jog-in-Place: A simple exercise that elevates the heart rate slowly, enhancing blood flow to the muscles to get them ready for movement.
Arm Circles: Improves shoulder mobility and gradually warms up the arm and shoulder muscles which are heavily used during pickleball.
Jumping Jacks (or 1-leg Jacks): A great full-body warm-up that engages all major muscle groups and promotes a better range of motion in the hips and shoulders.
Side-to-Side Hops: Enhances lower body mobility, focusing on the side movements which are common in pickleball.
Torso Twists: A dynamic stretch for abdominals, hips, back, and shoulders that creates flexibility and a better range of motion between the hips and upper torso.
Post-Game Stretches
Post-game stretches are important to help you avoid tight achy muscles and will promote better flexibility and range of motion.
Hold Each stretch for 30-60 seconds. This is also a good time to rehydrate.
Arm and Shoulder Stretch: Stretch both arms across the chest and wrap your hands around your shoulders like you're hugging yourself, this will target the back of your shoulders and the upper arm. Then clasp your hands behind your back, and straighten your arms behind you to target the front of your shoulders.
Quad Stretches: Using a wall or other sturdy object for support, balance on one foot and pull your other foot toward the glutes, pointing your knee downward to stretch the front of the thigh.
Hamstring Stretches: Either seated or standing with a wall for support, stretch one foot out in front of you with your heel on the floor and your toes pointing upward. With a flat back, lean forward at the waist to stretch the back of the thigh.
Calf Stretches: Using a wall for support, step one foot behind the other. Keep your back heel on the ground to stretch the calves.
Hip Flexor (front of hip) Stretch: In a lunge position, push your hip forward to stretch the hip flexors of the back hip.
Playing outdoor sports with friends is a great way to stay active, soak up some sun, and get exercise. Just as you put on sunscreen to avoid sunburn and drink water to avoid dehydration during your game, remember that warming up and stretching should never be rushed or neglected.
*The exercises listed in this article are for informational purposes only. Please consult your healthcare provider before attempting any new exercise.
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