would you like to avoid a pickleball
injury than a proper warm-up is the key
stay tuned well I show you exactly how
to do that
hi everybody CJ Johnson here you
probably already know why a warm-up is
important if not check out the
accompanying article to this video but
you may not know what are the key
elements in a good warm-up so let's get
you warmed up it's just a really short
amount of time 5 minutes or less to play
pickle there's three key things that
we're going to focus on the very first
one is raising our body temperature
getting our bodies ready to work out
think of it like this huffin and puffin
so there's a lot of different ways that
you may choose to do that here is just a
couple of suggestions i can start slow
and I can start with a side-to-side
Buttkicker and as I feel like my body's
warming up i can start to get a little
bit more aggressive maybe i can start
adding a hop in between what I'm really
trying to do is get those muscles warmed
up
perhaps your fan of knees you can pick
it up step side to side foot to foot
faster i take it into a job whatever you
like like a little bit of plyometrics
reach down and up
start slow and then faster and again a
couple jumps you can probably already
hear me breathing a little heavier
microphone under the fence that's
another good one
start slow faster
anything to get your heart rate up
huffing and puffing that's the very
first thing you want to do
now we elevated our body temperature a
little bit we got our muscles ready to
move it's time to do our stretching and
it's not the stretching that we used to
do back in high school you know the kind
where you would go in you'll just hold
one position for 20 or 30 seconds and
really try and crank it
that's more of a static stretch here
we're going to use dynamic stretching
which is essentially stretching while
we're moving at the same point in time
we're working on increasing our joint
mobility so here are some of my favorite
dynamic stretches let's start with the
upper body i like to hold my arms out to
the side and what I'm going to do here
is concentrate on raising not from my
neck I'm raising my shoulders up and
down get them going up and down
shoulders are important in pickable
another thing that I like to do here is
moving forward moving back forward and
back next one big your eight start by
moving your arm forward once you get the
hang of that take it forward now as it
comes to the top cross in front of your
body then push it back so I'm going in
front of my body now I push it back in
front of my body now I push it back
looks like this from the side i start
here and then I go forward and back
forward and back once you get the hang
of this reverse it takes a little bit of
coordination to kind of make your mind
think just a little bit
those are some of my favorites right
think of our overhead smash that's a
really good one about swimmers arms
there's a reason that they do this its
dynamic stretching they're ready to get
jump into the pool and they're ready to
get their arms going i like to shake my
arms out just leave them down here shake
them out those are a few of my favorite
upper body stretches now let's move a
little bit into the lower body one of
the things that I like to do is just the
side across lite you may need to hold on
to something the first time you do this
is great for your balance as well but
side to side so as I'm standing that way
I'm just moving in front of
body and then I want to go forward and
backward and I can let my knee relax see
it's a little tough on the balance i can
let my knee relax I'm just trying to get
mobility inside of my joint my absolute
favorite is fences I step up and over
hi with my knee up and over up and over
backing over pretending like I'm
stepping over a fence again great for
your balance really starts to loosen up
those hip flexors in through the hips
this is a great one for any sport up and
over if you still feel like you need a
little bit more throw in some necros
very gentle with the neck and back
forward and backward forward and
backward another one that I really like
for my back is I stand up I go back just
a little bit notice how i put my hands
on my hips is a bracer here i'm looking
forward kind of keeping my 10 chin tuck
and then I just kind of go all the way
over
soft knees let my arms Hank come back up
using my core back all the way over let
my arms hang
those are some great dynamic stretches
that you can do so now you've done two
out of the three things started to warm
up your core temperature and your
muscles get blood flowing to that and
have done some dynamic stretches now
it's time to get into some movement
specific things and that's where you
need to go grab your paddle
now that your heart rates up
you've done some dynamic stretching and
your joints are mobile grab the paddle
hits some drinks with your partner
this is a great time to start watching
the ball and just get ready to play
pickleball let's add a shuffle step to
that think this helps our bodies to get
used to the side-to-side movement that
we're going to use throughout the day we
get to continue to practice our drinking
watching the ball is just moving back
and forth across the non volleys on now
that you got the hang of that
let's speed it up just a little bit
after all pickleball is not a slow game
move back and forth staying as close to
the non-volatile line as you can
now it's finally time to hit some
groundstrokes make sure you hit a
variety of four hands back hands soft
shots longshots everything that you're
going to hit while you're actually
playing the game giving yourself a
chance to get nice and loose
finally let's end with a couple of
overheads you're ready to jump up in the
air the bodies all lose get that are
moving and now you're actually ready to
play