The ultimate pickleball cheat code: Stretching

Frank Hines

Contributor

Last Edited

Jun 16 2025

Why stretching matters?

Mobility on court is one of the most underrated assets a player can have. This goes for the young just as much as the old.

Being flexible gives you a massive advantage. It allows you to get balls you wouldn’t normally get, stay low through your shots and maintain stability.

Pickleball requires a ton of leaning or stretching for a variety of shots. This is true in every zone of the court: At the baseline, in transition and at the kitchen.

Read next: Pickleball pro Connor Garnett reveals secrets to proper preparation and recovery

Think about any extended dink rally you’ve ever watched. Picture the players in your mind and how they get low with the ball. What type of position are they in?

It’s a lunge or squatted position (depending on the shot).

Stretching and mobility are core requirements to improve at pickleball. In addition to improving your game, this is also how you stay out of the doctor's office and on the court.

What stretches matter?

Before we get into the weeds on this, let’s preface it by stating that stretching in any capacity is better than not stretching it at all.

Do not let the worry of doing the wrong stretches stop you from stretching. The first step is to start.

Now if you want to get serious about it, that’s where the next phase comes into play.

The name of the game is active stretching. That means stretches that require more movements than just trying to touch your toes.

These are things like walking toe scoops, lunges, spine rotations or hip switches.

This is just a small list of different active stretches you can begin working into your routine, but there are a whole host of other options out there along with just simple variations from what is outlined above.

When you really think about the sport of pickleball, we have a few key areas of our body that are impacted the most.

The legs: They take the brunt of the work because much of the sport requires bending and leaning and fast micro movements. Keeping the legs stretched keeps them fresh.

The back: Many players experience back pain after a long play session. Believe it or not, your back gets just as much work as your legs while you’re on the court. Most players don’t realize, but we’re turning and twisting and leaning and bending for hours. It takes a toll.

The core and hips: Those two areas also can have a massive impact on performance, both good and bad.

For the average player, doing some toe touches or a whole host of other basic stretches will be just fine. It’ll keep you fresh and greatly reduce your risk for injury.

For the serious players, there has to be another step taken.

Focus on key areas of your body to improve flexibility and mobility. This is a marathon, not a sprint.

When stretching matters

Now this is one players get wrong all the time. Casual or competitive, stretching for 30 seconds before walking onto the court does not count. It has to be intentional, and frequent.

So what does that mean? Stretch at least twice a day. Get into a routine of doing it in the morning and before you go play. Preferably not right before you walk onto the court.

Read next: 3 simple off-court habits that will improve your pickleball game

Make stretching a part of who you are as a pickleball player.

Some players prioritize stretching before bed or after prolonged sessions of sitting. Find something that works and stick to it.

Summary

As previously mentioned, this is a marathon not a sprint.

Starting to stretch today will not automatically make you better tomorrow. That’s not how anything works. Consistency, every day -- that’s when you start to see the change.

It’s super easy to do this once. It’s pretty easy to do it twice. The 100th time is when it gets hard. The 1,000th time most people won’t ever get to.

That’s what separates the people who want it and the ones that don’t.

Think about your mobility goals in this sport. Do you want less pain or to not be sore after playing? Or do you just want to get better?

Either way, stretching will help.

It will make you a more versatile player and all it takes is 20 minutes a day.

Frank Hines loves the game of pickleball and sharing that passion with as many people as possible. He found the game over two years ago and hasn't let up since. Follow Frank on X (formerly Twitter) and Instagram.

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