Don't underestimate the importance of a comprehensive dynamic warm-up in pickleball.

It's a must to avoid injury and stay involved in America's fastest-growing sport.

A dynamic warm-up is a series of movement-based exercises designed to increase blood flow, activate key muscles, and improve joint mobility before playing.

Unlike static stretching (holding a stretch), dynamic exercises involve continuous motion to prepare your body for quick lateral movements, short sprints, and rapid direction changes.

Dr. Geden Franck, the head physician for Memorial Health Systems' Orthopedic Sports Medicine Center in Florida, recently told CBS News Miami reporter, Najahe Sherman, that pickleball-related injuries have spiked in recent years.

"They trip, and then have a fracture. It could be the ribs, the wrist, the elbow, or the shoulder," explained Franck. "We're also seeing many cases of heart attacks."

That's why performing a series of dynamic stretching exercises is a critical step.

Franck suggests that a combination of leg swings, arm circles, hip circles, high knees, and bottom kicks could work, along with jogging, side shuffles, lunges, and shoulder shrugs as well.

Here's a perfect example of a pre-match routine featuring Catherine Parenteau and her performance coach, Corey Bickert.

A sample dynamic warm-up routine could be something like this:

Jog or shuffle (2–3 minutes)
- Light jog or side shuffles along the baseline or court perimeter
- Focus: Raise heart rate, warm up legs

Arm circles and shoulder rolls (30 seconds each)
- Small to large arm circles, both directions
- Forward and backward shoulder rolls
- Focus: Mobilize shoulders for overhead shots and volleys

Leg swings (30 seconds per leg)
- Front to back and side to side leg swings
- Hold onto a fence or paddle for balance
- Focus: Loosen hips and hamstrings

Torso twists (30 seconds)
- Standing, twist gently side to side
- Focus: Activate core and spine rotation for swinging

High knees or butt kicks (30 seconds each)
- Jog in place, lifting knees or kicking heels up
- Focus: Activate hip flexors, quads, hamstrings

Lunges with torso twist (5 reps per leg)
- Forward lunge, twist torso toward front leg, return
- Focus: Stretch and activate hips, glutes, and core

Carioca or Grapevine Steps (30–60 seconds)
- Lateral crossover steps across the court
- Focus: Footwork and agility

Then, pick up a paddle and start the next phase of your preparation.

This includes light dinking, gentle volleys and mini-rallies, and practicing a few serves.

Here's a perfect example from Kyle Koszuta:

After that, you should be ready to go.

Enjoy!