Step By Step Routine to Warm-Up in Winter:

Playing pickleball in winter is a great way to stay active. But heading straight into a game with cold muscles is a fast track to injury. When temperatures drop, your muscles tighten, your joints stiffen, and your body takes longer to get into a full range of motion.

A good warm-up is especially important in winter to boost circulation, improve flexibility, and get your body ready to move safely and efficiently.

Our Top 5 Steps: 

1. Dress to Warm Up - Not Just to Play

Before you even start moving, make sure you’re dressed in layers that can be easily removed as your body warms up. Wear a lightweight thermal or wind-resistant jacket over your pickleball gear, and don’t forget gloves and a beanie if it's particularly cold. Keeping your extremities warm while warming up helps reduce joint stiffness.

2. Start with Light Cardio (5–10 minutes)

Begin with low-impact cardio to raise your core temperature and get your blood flowing to the muscles. This can include:

• Brisk walking or light jogging around the court
• Marching or high knees on the spot
• Skipping (with or without a rope)
• Arm swings and shoulder shrugs while walking

This stage gets your heart rate up and starts warming the muscles you’ll be using in play.

3. Dynamic Stretching and Mobility Work (5–8 minutes)

Static stretching (holding a pose) is best saved for after you play. Beforehand, focus on dynamic movements that mimic pickleball motions to warm up joints and increase flexibility:

• Leg swings: Forward/back and side-to-side for hip mobility
• Arm circles and crossovers: Loosen up the shoulders
• Torso twists: Wake up your core
• Lunges with rotation: Stretch your legs while activating balance and coordination
• Wrist rolls and ankle circles: Prep smaller joints that take the brunt of impact

4. Sport-Specific Movements (3–5 minutes)

Now start moving like a pickleball player - without the paddle at first:

• Shadow your forehand, backhand, and overhead swings
• Practice lateral side steps, quick forward sprints, and split steps
• Simulate dinks and volleys with a partner or solo

You can also rally slowly with a partner using softer hits to gradually increase intensity.

5. Listen to Your Body

If something still feels tight or sore after your warm-up, spend a few more minutes gently working that area before jumping into high-speed play. Winter stiffness takes longer to shake off, and rushing the process can lead to muscle strains, pulls, or joint injuries.

Bonus Tip: Keep Moving Between Games

Don't sit still for too long during breaks. Even light movement, like pacing or gentle bouncing, can prevent your muscles from cooling down too much and seizing up again.

The Bottom Line

In winter, a good warm-up isn’t optional; it’s your first line of defense against injury. Taking just 10–15 minutes to prepare your body properly can help you play better, feel more agile, and stay injury-free all season long.

So, rug up, move smart, and play safe, pickleball is still hot, even when the weather’s not!

 Related Resources: 

• pickleCOACH: Indoor vs Outdoor - Playing Pickleball in Winter - What Players Need to Know - Tips & Differences
• pickleCOACH: Our Top 5 Tips on How to Prevent Foot and Ankle Injuries Playing Pickleball

[Created by: Irene Krajewska]