DON'T GETPICKLED

Warms up the rotator cuff before every overhead shot

1. 1.Sit tall, extend both arms out to sides at shoulder height.
2. 2.Make small forward circles, gradually growing larger over 10 reps.
3. 3.Reverse direction — small to large again.
4. 4.Finish with 5 big sweeping circles each way.

Releases shoulder tension and primes the upper body for a free swing

1. 1.Sit tall with feet flat, arms hanging relaxed at your sides.
2. 2.Lift your shoulders up, roll them back, and lower down — 10 slow reps.
3. 3.Reverse direction: roll forward, up, back, and down for 10 more.
4. 4.Move smooth and steady, breathing deep to release tension.

Prevents pickleball elbow before it starts

1. 1.Extend right arm forward, elbow slightly bent.
2. 2.Rotate wrist in a full circle — 10 clockwise, 10 counter-clockwise.
3. 3.Then flex and extend — 10 up/down pumps.
4. 4.Switch to left wrist and repeat.

Activates hips and core to prime you for first-step quickness

1. 1.Sit tall with feet flat, hands at your sides or holding the seat.
2. 2.Lift one knee up toward your chest with control — drive the opposite arm up.
3. 3.Lower the leg and switch sides smoothly, keeping a steady rhythm.
4. 4.Continue alternating for 20 total reps. Breathe steady, stay tall.

Mobile ankles, quicker you

1. 1.Lift one foot slightly off the ground and extend your leg.
2. 2.Rotate your ankle in a smooth circle — keep your knee steady.
3. 3.After 10 circles, reverse the direction for 10 more.
4. 4.Switch to the other foot and repeat. Keep movements controlled and consistent.

Builds rotational power for every forehand and backhand

1. 1.Sit tall, cross arms over chest.
2. 2.Rotate your entire upper body to the right as far as comfortable.
3. 3.Hold 1–2 seconds. Return to center. Twist left.
4. 4.Hips stay locked — all rotation from the torso.

Opens the hips for low dinks and quick lateral movement

1. 1.Sit at front edge of chair, hands lightly on thighs.
2. 2.Draw a slow circle with your pelvis — forward, right, back, left.
3. 3.Complete 8 circles one way then reverse.
4. 4.Move slowly — feel the hip joint open.

Opens tight shoulders and chest for a fuller swing arc

1. 1.Sit tall, place both hands behind your head with elbows pointing out wide.
2. 2.Gently draw your elbows back, opening your chest and squeezing your shoulder blades together.
3. 3.Breathe deeply and hold for ~10 seconds, feeling the stretch across your chest and front of shoulders. Release and repeat for 3 holds.

The final defense against pickleball elbow

1. 1.Press your palms together at chest height, elbows bent and out wide.
2. 2.Gently lower your hands toward your lap, keeping palms pressed together.
3. 3.Feel the stretch through your wrists and forearms. Hold ~15 seconds.
4. 4.Breathe deep, release, and repeat for 3 holds.

Practice the swing, perfect the game

1. 1.Sit tall with core engaged — feet flat, chest up, shoulders back.
2. 2.Rotate your torso and draw the paddle (or hand) back as if loading a shot.
3. 3.Swing forward smoothly, rotating through your core. Keep movement controlled.
4. 4.Return to ready position. Repeat on both sides to build rhythm and timing.

Loosen up, stay focused, play better

1. 1.Sit tall with back straight and shoulders relaxed.
2. 2.Use one hand to gently guide your head toward that shoulder.
3. 3.Hold ~15 seconds, breathing deep and letting tension release.
4. 4.Return to center and switch sides. Repeat for 2 holds each side.

Open your hips. Own the court.

1. 1.Sit tall and cross one ankle over the opposite knee.
2. 2.Keep your back straight and core engaged.
3. 3.Gently lean forward from the hips until you feel a stretch in the hip and glute.
4. 4.Hold and breathe. Switch sides and repeat.

Builds the leg power for explosive starts and stops on court

1. 1.Sit tall at the front edge of your chair, feet flat hip-width apart, arms crossed over chest.
2. 2.Lean slightly forward from the hips and drive through your heels to stand all the way up.
3. 3.Stand tall, squeeze glutes at the top — no hands, no momentum.
4. 4.Lower slowly under control back to seated. Repeat for 10 reps, rest, then 2 more sets.

Protects your Achilles for every stop and start on court

1. 1.Sit upright, feet flat on floor hip-width apart.
2. 2.Press through balls of feet and raise both heels as high as possible.
3. 3.Squeeze calves at the top. Hold 1 second. Lower slowly.
4. 4.Progress: alternate single leg raises for greater challenge.

Loosens tight hamstrings that pull on your lower back

1. 1.Sit at the front edge of your chair, back tall.
2. 2.Extend your right leg straight out, heel on floor, toes pointing up.
3. 3.Hinge forward from the hips (not the lower back) and reach toward your toes.
4. 4.Hold ~15 seconds, feeling the stretch along the back of the thigh. Switch legs and repeat.

Strong quads, quicker steps, better plays

1. 1.Sit tall with back straight, core engaged, hands on the sides of the chair.
2. 2.Straighten one leg until fully extended. Squeeze your quad at the top.
3. 3.Hold for a moment — keep the leg straight and strong.
4. 4.Lower with control. Repeat with the other leg, keeping it smooth.

Better balance, stronger game

1. 1.Sit tall with chest up and core tight.
2. 2.Lift one foot off the ground and find your balance.
3. 3.Hold the position — breathe and stay in control.
4. 4.Lower with control and switch legs. Repeat for 3 holds each side.

Strong core. Better game.

1. 1.Sit tall with feet flat, hands resting on thighs.
2. 2.Tilt back: gently arch your lower back.
3. 3.Tilt forward: round your lower back slightly, engaging the core.
4. 4.Move smoothly between the two — control the tilt, breathe steady.