One of the areas that was highlighted by several people in the recent member survey regarding our pickleball facility and programming was the need for more information regarding training and stretching to help aid in avoiding injury.

With that in mind, we hope the following will prove useful. In addition, Noteca, our new Wellness Director, has agreed to run a couple of 15-20 minute sessions at the courts. Time and dates to be announced.

The Science and Benefits of Dynamic Stretching for Pickleball Players

Avoiding injury playing pickleball is on every pickleball player’s wish list, yet how often do you see people on the courts warming up before they play?

I’m not talking about dinking, I’m talking about dynamically stretching. 

Unlike static stretching, which involves holding a stretch for a prolonged period, dynamic stretching incorporates movement and mimics the motions you’ll use on the court. 

The Science Behind Dynamic Stretching

Dynamic stretching enhances muscle performance and flexibility by increasing blood flow to the muscles, improving the range of motion, and priming the neuromuscular system. A study published in the Journal of Strength and Conditioning Research found that dynamic stretching significantly improved power and agility, which is crucial in pickleball especially for the quick, explosive movements you need as you play.

Benefits for Pickleball Players

1. Enhanced Performance: Dynamic stretching prepares your muscles for the specific movements you’ll perform during a game. This can lead to improved performance, as your muscles are better prepared for the demands of the sport.

2. Injury Prevention: By increasing your muscles’ temperature and flexibility, dynamic stretching reduces the risk of strains and sprains. It also helps lubricate your joints, making movements smoother and less prone to injury.

3. Improved Agility: Pickleball requires rapid changes in direction. Dynamic stretches, such as leg swings and torso twists and preparing your knees and ankles, enhances your ability to move quickly and efficiently on the court.

Dynamic Stretching Routine for Pickleball

1. Leg Swings: Stand next to a wall for support. Swing one leg forward and backward, then side to side. Repeat 10-15 times for each leg. This helps loosen up your hip flexors and hamstrings.

2. Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size. Do this for about 30 seconds in each direction. This warms up your shoulders and arms, essential for overheads and a powerful drive.

3. Torso Twists: Stand with your feet shoulder-width apart and your arms extended in front of you. Twist your torso from side to side, keeping your hips facing forward. Do this for 30 seconds to engage your core and improve rotational flexibility.

4. Knee Circles: Stand with your feet together and hands on your knees. Make small circles with your knees, gradually increasing the size. Do this for 30 seconds in each direction. This helps lubricate your knee joints and prepare them for lateral movements.

5. Ankle Circles: Lift one foot off the ground and rotate your ankle in circles, 10-15 times in each direction. Switch feet and repeat. This is crucial for enhancing ankle mobility and preventing sprains.

Incorporating dynamic stretching into your pre-game routine can make a world of difference in your pickleball performance and overall fitness. So, before you hit the court, take a few minutes to dynamically stretch and get your body ready for action–your body will thank you.