Pickleball is currently one of the "hot" sports that attracts many ages to participate. This subject requires players to be flexible, agile and have endurance.
Therefore, before starting to play this sport, housewives need to perform standard warm-up exercises to minimize the risk of injury.
Forward Lunge with Rotation
This warm-up exercise not only helps warm up the leg muscles, but also activates the core muscles and improves spinal flexibility.
In pickleball, moving and turning to catch the ball properly is quite important, so this warm-up exercise will help the body prepare more thoroughly before playing.
Start in a standing position with your legs together and take a long step forward with your right leg, keeping your body straight. Once your right leg is stable, turn your body to the right, keeping your arms at shoulder level.
Return to the starting position, bring your right leg back and repeat this movement with your left leg, doing 10 - 12 times on each side.
Lateral Lunges
Pickleball requires players to regularly move sideways to catch and hit the ball, so side stepping exercises will help improve balance and strengthen leg muscles, while reducing the risk of knee and ankle injuries.
Accordingly, your legs need to be shoulder-width apart, take a wide step to the right, at the same time lower your hips, keep your back straight and push your hips back before returning to the original position. Repeat on the left side, doing 10 - 12 times on each side.
Inchworms
The full-body warm-up exercise will help activate your core muscles, stretch your back and leg muscles, and prepare your shoulders and arms for proper posture before hitting the ball.
Start in a standing position, bend down, place your hands on the floor and slowly walk forward until your body is in a high plank position. Hold this position for a few seconds, then return to the starting position and stand up. Do this warm-up exercise 8 - 10 times.
