Geelong Pickleball Physio Injury Prevention Warm Up

Jess Mcdonald
Apr 23
3 min read

By Move Sports Physiotherapy & Pilates – Geelong

Are you ready to nail the moves to play pickleball? Stay injury free and perform at your best. Here is our go-to warm-up we specifically created with the help of the Geelong Pickleball community! We love supporting local legends stay moving. Reach out if you have a community or crew who would benefit from moving with us!

Whether you’re stepping onto the court for your first social hit or prepping for a competitive match, a proper warm-up is your best defense against injury and your secret weapon for better performance.

At Move Sports Physio Geelong, we’ve created a simple, effective warm-up that activates key muscles, boosts mobility, and builds coordination — all tailored to the demands of pickleball.

We’ve filmed short videos of each movement so you can follow along step-by-step. Scroll down and click play!

MOVEMENT PREP – Loosen Up Before You Load Up

These drills get your body moving in all directions, increasing joint mobility and improving blood flow to your muscles. They're a great way to shift your focus and mentally arrive on court.

Arm, Wrist & Neck Circles

How:

Roll wrists in both directions
Circle arms forwards and backwards
Gently tilt and rotate your head

Why: Loosens the upper body and lubricates your joints.

Goal: Preps you for swings, volleys, and serves.

Back Twists

How:

Stand tall and rotate your trunk side to side
Let your arms swing naturally with momentum

Why: Mobilises the spine and warms up trunk rotation.

Goal: Helps with quick turns and rotation on court.

Getting Warm (Whole Body)

How:

Jog lightly, bounce on the spot, or do lateral steps
Keep movement light but continuous for 30–60 seconds

Why: Raises heart rate and stimulates circulation.

Goal: Activates your cardio and coordination systems.

Hamstring Sweeps

How:

Step one leg forward, heel down
Sweep both hands towards your toes
Alternate sides

Why: Stretches the hamstrings and activates the glutes.

Goal: Improves reach and stride, reducing injury risk.

Heel Walking

How:

Walk forward on your heels
Keep toes lifted and legs straight

Why: Activates the shin muscles and promotes ankle control.

Goal: Enhances balance and prepares for direction changes.

Toe Walking

How:

Walk forward on your tiptoes
Keep your core engaged and heels lifted

Why: Fires up the calves and foot muscles.

Goal: Improves push-off strength for quick reactions.

PRE-ACTIVATION – Fire Up Your Muscles

These movements help wake up your glutes, quads, hips, and calves so you're not asking sleepy muscles to react quickly once the game starts.

Crab Walks

How:

Place a resistance band above knees
Half-squat and step side to side

Why: Activates glutes and lateral hip stabilisers.

Goal: Supports side-to-side movement and protects knees.

Monster Walks

How:

Stay in a mini squat
Step diagonally backward (45°) with control

Why: Trains glutes in multi-directional patterns.

Goal: Preps you for backward and diagonal moves on court.

How to Squat Pain-Free

How:

Feet hip-width, chest up
Sit hips back, keeping knees in line with toes

Why: Practices safe form under load.

Goal: Builds strength without aggravating the knees.

Squat

How:

Lower hips as if sitting into a chair
Push through heels to rise

Why: Strengthens legs, glutes, and core.

Goal: Builds a strong base for jumping, sprinting, and landing.

Lunge

How:

Step forward, lower back knee
Keep front knee over ankle

Why: Strengthens legs and improves balance.

Goal: Prepares you for deceleration and pushing off.

Lateral Lunge

How:

Step wide to the side
Bend one knee, the other stays straight
Push back to start

Why: Opens up hips and targets glutes and adductors.

Goal: Builds side-to-side strength and agility.

UPPER BODY MOBILITY

Arm Swings

How:

Walk forward swinging arms front to back
Keep it relaxed and rhythmical

Why: Loosens the shoulder joints and adds full-body flow.

Goal: Prepares the upper body for dynamic arm use during play.

WHY WARM-UP MATTERS FOR PICKLEBALL PLAYERS

Pickleball might be fun and social — but it’s fast, reactive, and requires agility, strength, and control.

✅ A good warm-up:

✅ Reduces risk of injury

✅ Improves coordination and timing

✅ Gets your muscles firing correctly

Helps you feel more confident and prepared on court

🏓 Grab Your Free Pickleball Warm-Up Guide!

Get game-day ready with our quick and effective warm-up routine designed just for pickleball players. Whether you're courtside or warming up at home, this guide helps you move better, reduce injury risk, and boost your performance — so you can play hard and recover stronger.

📄 Grab your flyer at the clinic or download it here 👇