Ten Dynamic Warm-Up Exercises for Pickleball and Tennis

• Jumping Jacks:  Do 3 sets of 10 reps to get blood pumping and break a light sweat.
  
  
• Arm Circles: Stand with feet shoulder-width apart. Extend arms to the sides and make small circles for 30 seconds, then 30 seconds backward. This warms up the shoulder joints  for swinging.
  
  
• Leg Swings: Hold onto a fence or a chair for balance. Gently swing one leg forward and backward 10-15 times, then side-to-side to loosen up your hips.
  
  
• Hamstring Floss: Put one foot forward. Hinge at your waist and reach gently toward your foot, repeating 5 to 10 times per side.
  
  
• Ankle and Knee Rolls: Seated in a chair, rotate each ankle and knee 5 times in both directions for joint mobility.
  
  
• Torso Twists: Stand with feet hip-width apart, keeping your core engaged. Rotate your upper body gently from side to side, letting your arms swing loosely to prepare for racquet strokes.
  
  
• Oblique Stretch: Cross your left foot behind your right leg. Reach your left arm straight up and over your head toward the right side. Push your left hip out gently until you feel a stretch along your side. Hold for 30-45 seconds. Then switch sides.
  
  
• Wall Calf Stretch: Face a wall, place your hands on it, and step one foot back. Press your back heel flat into the ground to stretch the calf and Achilles tendon, holding for 20-30 seconds per leg.