Before You Play: Get Ready to Move
You don't need a complicated workout before pickleball. But going from sitting in your car → grabbing your paddle → chasing a ball isn't a great preparation routine either.
Pickleball asks you to walk, stop, start, bend, reach and move side to side. A simple pre-game routine can help you transition from everyday activity into play.
I'm Coach Linda, and I'm known for making pickleball simple, approachable, and less intimidating—especially for beginners and adults 50+.
Here's my simple before-you-play checklist.
Important: This article provides general educational information, not individualized medical advice. If you have an injury, concerning symptoms, or a health condition that affects your ability to exercise, talk with your healthcare professional.
1. Start Moving Before the Game Starts
A warm-up helps gradually increase your heart rate and breathing before more demanding activity. Federal physical-activity guidance includes warm-up activity as part of preparing for moderate- or vigorous-intensity activity.
You don't need a fancy routine. Start with easy movement such as walking, gentle side steps, easy forward-and-back movement, shoulder rolls, comfortable arm movements, and gentle body rotations.
The goal is simple: Move → loosen up → gradually increase activity → play. You are preparing to play pickleball, not trying to win a fitness competition before the first rally.
2. Warm Up the Way You Play
Pickleball isn't only forward movement. You may need to move forward, backward, side to side, and up and down.
So after your easy warm-up, include a few controlled movements that resemble what you will actually do on the court.
Try side-to-side steps, forward-and-back steps, easy court movement, and comfortable arm movements. Prepare, do not exhaust yourself.
3. Give Your Mobility a Little Attention
Mobility means being able to move your joints and body through the range of motion you need. You do not have to be extremely flexible to play pickleball.
A few controlled movements before play can help you feel more prepared. Federal guidance includes flexibility activities as part of an overall physical-activity program, while not treating stretching itself as a guarantee against injury.
Instead of thinking "I need to stretch everything before I play," think "I want to move comfortably before I start."
4. Hydrate Before You Need It
Water is easy to forget when you're focused on getting onto the court. Don't.
Hydration needs vary with factors such as temperature, exercise duration, intensity and individual needs. The goal is to begin activity normally hydrated and continue drinking appropriately during play.
COACH LINDA RECOMMENDATION
JOOLA Water Bottle — Stay hydrated through every game
A high-capacity insulated bottle designed for long court sessions.
5. Wear the Right Shoes
Pickleball involves repeated starts, stops and side-to-side movement. That's why your footwear matters.
Look for comfort, support, lateral stability, and a sole appropriate for the court surface. Court shoes are designed for court movement, while running shoes are primarily designed around forward movement.
COACH LINDA TRUSTED GEAR
JOOLA R4LLy Women's Court Shoe — Support your feet for longer play
JOOLA R4LLy Men's Court Shoe — Get court-ready support for men
6. Check Your Equipment Before You Play
Do this before you are standing on the court waiting for the first serve.
Paddle: Is your grip comfortable and secure? Pickleballs: Does the facility supply them? Shoes: Are they comfortable and appropriate for the court? Water: Did you bring it? Eyewear: Do you want dedicated protective eyewear? Bag: Does it have what you actually need?
You don't need the biggest collection of gear. You need the right basics that work for you.
JOOLA Essentials Dash 10mm Pickleball Paddle — Start with the lightweight JOOLA Dash
A lightweight, beginner-friendly paddle made for learning fundamentals and growing into the game.
JOOLA Everyday Sling Bag — Carry the essentials without the bulk
A compact sling designed to carry two paddles, balls, essentials and a water bottle.
7. Consider Eye Protection
Pickleballs can move quickly, and some players choose dedicated protective eyewear for an extra layer of eye protection.
COACH LINDA RECOMMENDATION:
JOOLA RJX Lite Eyewear — Protect your eyes without the bulk
Product fit, comfort and individual needs vary. This is a gear recommendation, not medical advice.
8. Give Yourself Time Before Your First Ball
Being rushed changes the entire experience. Give yourself enough time to park, find the courts, get your equipment, use the restroom, drink some water, warm up, and figure out the rotation.
This matters even more when you are playing somewhere new. You can walk onto a new court much more confidently when you already know what to expect.
9. Check In With Yourself
Before you play, ask one simple question: "How am I feeling today?" Maybe you are ready for a normal session. Maybe you are tired and need to take it easier. Maybe you are dealing with an illness, injury or unusual symptoms and should skip or modify the activity.
There is not one correct answer for every person or every day. Federal guidance for older adults emphasizes doing what you are able to do and progressing appropriately; if you have a health condition, official guidance recommends discussing appropriate activity with your healthcare professional.
Smart players know when to play—and when to pause.
10. Don't Turn Your Warm-Up Into the Main Event
Your warm-up should leave you feeling ready, not exhausted. You do not need to spend 30 minutes doing complicated drills before recreational pickleball.
A practical routine can be much simpler: 5–10 minutes of easy movement followed by a few minutes of pickleball-specific movement. The exact amount depends on the individual, the session and the conditions.
Your Before-You-Play Checklist
- Water
- Court shoes
- Paddle
- Pickleballs if needed
- Comfortable clothing
- Optional protective eyewear
- Gradual warm-up
- Easy side-to-side movement
- Easy forward/back movement
- Know where you are playing
- Know how the session works
- Check how you are feeling
Then: READY. SET. PLAY.
Coach Linda's Simple Formula
MOVE → HYDRATE → CHECK → PLAY
MOVE your body gradually. HYDRATE appropriately for your activity and conditions. CHECK your equipment, your court and how you are feeling. PLAY within your abilities and enjoy yourself.
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Go Deeper With The Book
Preparing for pickleball is only one piece of the puzzle. The Pickleball Essentials: Navigating the Game, the Courts, and the Culture helps you understand what to do, where to go and what to expect as you become part of the sport.
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Frequently Asked Questions
How should I prepare for pickleball?
Start with gradual movement, hydrate appropriately, wear suitable court shoes, check your equipment, give yourself enough time to get settled and pay attention to how you feel before beginning play.
Should I warm up before pickleball?
Yes. A gradual warm-up can prepare your body for moderate or vigorous activity by increasing heart rate and breathing progressively.
What is a good warm-up before pickleball?
A simple warm-up can include easy walking, side-to-side movement, gentle forward-and-back movement, shoulder and arm movements, and other controlled movements that resemble the activity you are about to do.
How much water should I drink before pickleball?
There is no single amount that works for everyone. Hydration needs vary with temperature, duration, intensity and individual factors. The goal is to begin activity normally hydrated and continue drinking appropriately during play.
What shoes should I wear for pickleball?
Choose comfortable court shoes that provide support, lateral stability and a sole appropriate for the surface where you play.
Do I need to stretch before pickleball?
Gentle mobility and flexibility work can be part of an overall physical-activity routine, but there is no need to turn your pre-game preparation into an exhausting stretching session.
Is pickleball good exercise for adults 50+?
Pickleball can be one way to participate in physical activity. Current federal guidance for older adults recommends a mix of aerobic activity, muscle-strengthening activity and balance activities, adjusted to individual ability.
Should I play pickleball if I do not feel well?
Do not automatically push through illness, unusual symptoms or a concerning injury. If you are unsure whether an activity is appropriate for you, talk with your healthcare professional.