By Barbara Wintroub, Director Retrofit Pilates

We often get questions from pickleball players looking for a good set of at-the-court exercises to do before playing to loosen up and prevent injury on the court.  This month we'll take you through a few simple moves that are specific to the actions you'll put your body through on the court.

But don't neglect your after-you-play cool down exercises as well.  A few minutes at these simple routines will keep you from stiffening up by stretching out those muscles you've used so aggressively.

 

WARM UP

First:  Get off the bench early to begin the warm up - that's the most difficult part.

Second: March in place bringing your right knee to your chest then your left knee to your chest while swinging your arms at your sides.  Do this 20 times

Third:  Side step 10 steps to the right, then 10 steps to the left. Do this 2-5 times in both directions

Fourth:  Hold 2 paddles in one hand, creating extra weight (like a batter with a heavy bat) swing forehands, backhands, serves and overheads to warm up your strokes.  Do this several times

 

 

COOL DOWN

Here is where you stretch and ice-if necessary.

First:  Stretch your calf and quad (front of the leg) muscles by standing holding the fence with your hands for balance, your right leg back and left leg in front with knee bent.  Stand up very tall pressing your right heel into the ground.  Switch legs. Do this 5 times on each leg.

Second:  To increase the stretch of the above exercise, place your right hand behind your head and side over to the left side increasing the stretch on the entire right side of your body.  Change hands when you change legs.  Do this 5 times on each leg.

 

Third:  Sit on the bench, cross your left foot across your right knee.  This is called the figure 4 position because your legs look like a figure four.  Lean forward to stretch the hamstrings (back of the leg), hips and lower back muscles.  Change legs. Do this 3-5 times each side.

 

 

Fourth:  use ice on extreme sore spots or on swollen areas.  Ice for 10 - but no more than 15 - minutes at a time or you might damage nerve endings.  Ice throughout the day.

 

NEXT MONTH:  The relationship of eating to tournament competition

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