Stretching is an essential part of preparing for any physical activity, including pickleball. Here are some good stretches to do before playing pickleball:
- Arm Circles: Stand with your feet shoulder-width apart and your arms extended out to the sides. Slowly circle your arms forward, gradually increasing the size of the circle. After 10-15 circles, reverse the direction and circle your arms backward.
- Shoulder Stretch: Stand with your feet shoulder-width apart and your arms at your sides. Raise one arm straight up, and then bend your elbow to bring your hand behind your head. Use your other hand to gently pull your elbow toward your head to feel the stretch in your shoulder. Hold for 10-15 seconds, then switch arms.
- Quad Stretch: Stand with your feet shoulder-width apart, then bend one knee and bring your foot up toward your buttocks. Use your hand to grasp your ankle or foot and gently pull it toward your buttocks to feel the stretch in your quadriceps. Hold for 10-15 seconds, then switch legs.
- Hamstring Stretch: Sit on the ground with your legs extended in front of you. Lean forward and reach toward your toes, keeping your legs as straight as possible. Hold the stretch for 10-15 seconds.
- Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back, keeping it straight, and press your heel into the ground to feel the stretch in your calf. Hold for 10-15 seconds, then switch legs.
Remember to hold each stretch for 10-15 seconds and repeat each stretch at least once. Stretching can help reduce your risk of injury and improve your performance on the pickleball court.