Fitness & preparation
Our 5-minute warm up
Warming up before you play
Pickleball is one of the most accessible sports in the world — but a little preparation goes a long way. Whether you’re brand new, returning to sport, or playing competitively, improving your fitness, mobility, and movement will help you play better, feel better, and stay injury-free
We strongly recommend a short warm-up before stepping on court:
- Gentle movement to raise heart rate
- Dynamic stretches
- Light rallying before full-speed play
March in place
Lift knees & pump arms
Squats
10-15 bodyweight squats
Reverse lunges
5 each leg
Kickers
Leg kicks to opposite hand
Trunk rotations
Twist side to side
Chest openers
Open arms wide
Swim strokes
Arm circles forward & back
Heel raises
Lift heels up & down
Why fitness matters in pickleball
You don’t need to be super fit to enjoy pickleball, but improving a few key areas can make a big difference:
- Better balance and footwork
- Faster reactions at the net
- Reduced risk of injury
- Less fatigue during longer sessions
- More confidence on court
Our focus is on movement quality, not high-intensity workouts.
Key preparation areas
What you should focus on
Mobility & flexibility
Good mobility helps you reach shots comfortably and move smoothly around the court. Key areas include ankles, hips, lower back, and shoulders. Even 5–10 minutes before play can improve comfort and range of motion.
Footwork & balance
Pickleball is all about positioning. Simple balance and footwork work can help you get to the ball earlier, stay controlled at the net, and reduce slips and trips.
Strength (functional, not bulky)
We focus on functional strength that supports everyday movement on court — legs for stability, core for balance, and upper body for paddle control. Bodyweight exercises are more than enough for most players.
Cardiovascular fitness
Pickleball naturally improves fitness, but light cardio helps you recover quicker, enjoy longer sessions, and maintain energy throughout games.
Injury prevention & playing safely
Pickleball should be fun — not painful. We encourage listening to your body, taking breaks when needed, hydrating properly, wearing suitable footwear, and playing within your comfort level.
Inclusive for everyone
Fitness at Dinks Pickleball means no age limits, no fitness pressure, wheelchair-friendly access, welcoming deaf and hard-of-hearing players, and adaptable sessions for beginners through to advanced players.
Getting ready
Want more support?
We regularly offer coaching sessions, beginner courses, skills and drills sessions, and social play with guidance. If you’d like advice on preparing for pickleball or improving your movement, just ask a member of the team.
