The ultimate 5-10 minute pickleball warmup routine
Last Edited
Jul 31 2025
Category
Instruction
Stop me if this sounds familiar: You're in a rush after work and battling traffic on your way to play pickleball. You're running a little late, so as soon as you get there you throw your shoes on -- hopefully they're DAPS -- grab a paddle and walk out onto the court.
We get it, you just want to get as much play in as possible. But if you're serious about your game, you should be serious about your warmup routine.
We're here to help, with an easy 5-10 minute routine that is guaranteed to have you ready to play your best from the first serve while also helping to prevent those pesky pickleball injuries.
This warmup uses the equipment that comes in the Yobow Body Activation Kit Plus, which comes with a massage pistol, 3 warmup bands (light, medium, strong), a fitness band, an activation ball, 2 flex wedges and a small bag to carry it all.
Pickleball Central also has a standard Yobow Body Activation Kit that comes without the massage pistol.
Easy pickleball warmup routine
Massage pistol
Guide the massage pistol over the body to loosen muscles for 30-40 seconds. Focus on your dominant arm -- forearm and shoulder -- as well as your back and legs. These are the areas that pickleball demands the most from.
Activation ball
This is one of the coolest warmup tools around. Simply rotate your wrist and let the ball do the work to activate your wrist and forearm muscles. Rotate your wrist palm down, then up; repeat above shoulder level for a wrist and shoulder warmup. This is an especially productive warmup tool for pickleball players because we are constantly flicking our wrist and using our shoulder muscles. You can buy the activation ball on its own here. Max time 40 seconds.
Achilles stretch
Place one foot on flex wedge, lean knee over toes and hold for 2 seconds. Repeat for 10 reps -- 20 seconds each leg. The achilles tendons are especially vulnerable in pickleball because players are constantly stopping and starting quickly. So it's important for them to be warmed up properly.
Calf warmup + stretch
On flex wedge, push toes down to lift heels, holding for 2 seconds. Repeat for 10 reps -- 20 seconds total. Calf strength = quickness, so we want those muscles engaged.
Banded squat with flex wedge
Place a warmup band over knees, step on wedges and squat with heels raised, spreading knees in the process. Max time: 40 seconds. This is to get the big muscle groups ready -- glutes, quads and hamstrings.
Lateral side to side walk
With a warmup band over knees, half squat and slide one leg out for 10 steps, then repeat with the other. Max time: 45 seconds
Front to back walk
Place a warmup band over knees, walk forward and backward, keeping knees flared out. Max time: 45 seconds
Reverse fly
Hold the fitness band, spreading hands apart. Open arms straight out, holding for 2 seconds then returning to neutral. Repeat for 30 seconds. This activates the back and shoulder muscle groups.
Dislocates
With hands holding the fitness band, spread arms and lift over head to tough the band to your back, then return. Repeat for 30 seconds.
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