Pre-Game Warm-Up

You step out onto the courts and are excited to play! We highly recommend that you prepare your body (and mind) for the physically demanding movements of the game (dinking isn't a body warm-up). Take 5-10 minutes to warm-up with dynamic movements, and better yet walk/jog/bike to the courts. 

• Butt kicks to warm-up hip flexors: Kick each heel backwards toward the glutes - about 20 times each.

• Over-under's to warm-up hips, glutes, and legs: Imagine a hurdle at hip height at your side, using very big circular movements step over the hurdle with both legs then back again. Next duck low, step wide as if you were side stepping under the hurdle and back again - repeat about 10 times.

• Lunge walks to warm-up hip flexors: Lunge one foot forward, bend the knee, and tuck in the tailbone while holding an upright posture then step forward and switch legs - about 10 times each leg. A stretch should be felt at the front of the hip of the back leg. Option to reach overhead with the same arm as the back leg to stretch  obliques.

• Duck and toe walks to warm-up feet, calves, and ankles: Lift the balls of both feet so you're balancing on your heels and walk forward and backwards - about 10 times. Stand on your toes as if in high heels and walk forwards and backwards - about 10 times.

• Upper body twists to improve trunk rotation: With hands on the hip, rotate the trunk side to side - about 20 times. 

Post-Game Stretches

It's so tempting to collapse in your car and at home after a rousing 1+ hour session of pickle. However, so that you're ready to play again soon, and to help prevent injury, take 5-10 minutes to hold static stretches of they key muscle groups you just used. If you find your back and/or hips are tight or in pain, you may find this article helpful »

• Quad stretch: stand on one leg and grab the ankle of the other leg, squeezing your knees together and tucking your hips forward - hold for 30 sec. on each leg.

• Hamstring stretch: take a small step with both toes pointing forward and bend down to touch your shin/ankle/toes - aim to have both knees straight and hips even - hold for 30sec. then repeat with the other leg forward.

• Hip stretch: take a large step forward into a lunge position tucking the hips under with hands on hips - hold for 30sec. then switch legs. To take this stretch deeper put both hands on the ground by the front foot and keep the back leg straight with the knee off the ground (option to twist the opposite hand of the foot that is back up into the air).

• Calf stretch: take a small step forward and grab the toes of that foot with 1/2 hands pulling the toes toward the knee - hold for 30sec. the switch legs. Option to prop toes onto a post and lean forward.

• Full body stretch: lay on the ground, bring one knee to your chest and then drop that knee over the straight leg aiming to get the foot/knee of the bent leg onto the ground and keeping both arms stretched out like a "T" with both shoulders on the ground - hold for 30sec. then switch legs.