The cold weather is upon us and with that warming up before exercising is very important. When playing Pickleball we use a wide range of motions so a dynamic warm-up is best. Below are a few warm up exercises that you can do before a dinking (not drinking) warm-up.
Stand tall with your feet shoulder to hip width apart. Hold your arms straight out in front of you at shoulder level, and brace your core. This is your starting position. From here, push your hips back, and bend your knees to slowly lower your body into a squat, not letting your knees cave in as you do so. Pause, then push through your heels to slowly return to starting position. Continue for one minute.
Stand tall with your feet hip width apart. Step forward with your left leg, letting your right heel lift off the floor. From this staggered stance, bend your front (left) knee to slowly lower your body as far as comfortable. Allow your back knee to bend as well until it hovers a few inches above the floor (or as far down as comfortable), but keep you weight pressed into your front heel. Draw you lower belly in, and lift your chest. Pause, then press through your front (left) foot to bring your back (right) foot forward and return to standing. Continue for one minute, alternating legs.
Stand tall with your feet hip width apart. Extend arms out to sides at shoulder level with palm facing down. Swing arms forward in a circular motion for 30 seconds, then backward for 30 seconds. Focus on keeping your shoulders down and back, and maintain a very slight bend in your elbows. Continue for one minute.
Stand tall with your feet hip width apart. While pulling your elbows back and down, squeeze your shoulder blades together. Imagine you’re squeezing a lemon between your shoulder blades. Hold the squeeze for two to three seconds, then release. Continue for one minute.
Stand tall with your feet hip width apart and knees slightly bent. Stretch your arms straight out in front of you, and gently clasp your hands together. From here, slowly rotate your torso to one side, back to center, and then to the other side. Make sure to keep your shoulders down away from your ears and engage your core. Focus on turning from your waist, not your arms. Continue for one minute.
New Player Orientation: Arrangements can be made by contacting Nancy Lande at 978-2998 to schedule a session. Demo loaner paddles are available by contacting Doc Savarese at 349-9065.