4 Mobility Movements That Every Pickleball Player Should Be Doing

Pickleball has quickly become the fastest-growing recreational sport in the United States since 2019. The increase in popularity is primarily due to a broader age range of players adopting the sport. In addition to the massive increase in the sport’s popularity is a massive increase in pickleball-related injuries. Data shows an 88% increase in pickleball-related injuries treated in emergency departments between 2020-2023 (source). If you’re a pickleball player, never fear, because there are specific movements you can do at home or the gym that can minimize your chance of injury.

Pickleball requires quick, lateral movements and repetitive swinging that can be stressful on ankle, hip, elbow, and shoulder joints. The certified personal trainers at Tampa Strength have developed programs for in-person and online clients that contain mobility movements that would be beneficial for pickleball players. The following videos highlight four specific mobility movements that can enhance your performance and minimize your chance of injury on the pickleball court.

90/90 with Reach

Sitting on the floor, set up your legs in the 90/90 position. The heel of the left leg should be approximately 12 inches away from the knee of the right leg. Place your left hand about 12 inches away from your left hip. Drive your right glute off the floor and reach your right arm over your head, reaching to your left side. Repeat the sequence 5-10 times on each side.

Supine shoulder CAR on a bench

Lay on a bench, looking at the ceiling. Slowly raise one arm in front of your body with your palm facing your ear. Once you reach your anterior end range, slowly turn your palm away from your ear and continue rotating your arm to your posterior end range. Reverse the direction of the rotation and return the hand to the starting position. Make sure you keep your chest pointed towards the ceiling throughout the movement. Complete 3-5 shoulder CARs on each arm..

Calf Raises from Horse Stance

Using a broomstick, set up in a horse stance (feet wider than hips, slight bend to the knees). Lift the heel of your left foot off the ground while keeping the ball of the foot on the ground. Hold for 3 seconds, then return the heel to the ground. Repeat the process on your right foot. Repeat the movement for 5-10 reps on each foot.

Swimmers from the Hinge Position

Place your hands behind your head, palms facing the ground, and perform a hip hinge. Extend both arms out, rotate palms to the ceiling, hinge at the elbows, and place hands on the lower back. Extend arms back out, rotate palms towards the ground, hinge at the elbows, and place hands behind your head. Maintain scapular retraction throughout the movement. Repeat movement for 5-10 reps, maintaining hip hinge throughout movement.

tampa personal training

Performing these movements before your next pickleball game can enhance your performance and minimize your chance of injury.

If you’re interested in learning more about the training programs we offer, stop by our South Tampa personal training studio. You can also call 813-731-2901 to learn about all the personal training opportunities we have to offer.