Meet Mr. PBSF. Move through range, don't hold. Never static-stretch a cold knee. ~6–8 min courtside.
Start here. Grumpy knee today? Stay in Knee-Friendly — only the joint-kind moves. Feeling good? Tap Full Warm-Up for the deeper-loading ones too.
Leg Swings — Front / Back
10 each leg
Hip flexors & hamstrings. Hold something for balance. Controlled — don't force the top.
Leg Swings — Side to Side
10 each leg
The hip in-&-out flexors. Preps the lateral movement pickleball lives on. (Yes, that's the "Alive" pose.)
Lateral Shuffles
20 ft out & back × 3
Low athletic stance, push off the outside foot. The most sport-specific warm-up move for pickleball.
Arm Circles + Shoulder Rolls
10 each way
Preps the paddle shoulder. Big to small, both directions.
Torso Rotations
10 each way
Rotational prep for serves & drives. Loose and controlled — don't crank it cold.
Demonstrated by Mr. PBSF, who has no hips. Yours should twist, not tip.
Ankle Circles + Calf Raises
10 circles + 15 raises
Ankle = the knee's first defense, and calf raises double as plantar/heel prep. Always do these.
Walking Lunges
8 each leg
Front knee over ankle, not past toes. Deeper knee load — hidden on knee days. Sub step-back lunges to ease the joint.
Bodyweight Squats
10 — slow down, quick up
Full-depth wakes up quads/glutes but loads the knee. Grumpy day → keep them shallow or stay knee-friendly.