The 10-Minute Court-Side Mobility Flow

For Players Who Want to Move Like They're 10 Years Younger

This 10-minute routine is for players who want to invest in their long-term court movement. Do it before play or on rest days. Within 2-3 weeks of consistent practice, you'll notice dramatically better movement on the court.

Section 1: Hip Opening (3 minutes)

World's Greatest Stretch (1 minute per side)

• Start in a lunge position
• Place both hands on the ground inside your front foot
• Rotate your torso and reach one arm to the sky
• Hold for 5 seconds, return, repeat 3 times each side

90/90 Hip Rotations (1 minute)

• Sit on the ground with both knees bent at 90 degrees
• Rotate your knees to one side, then the other
• Keep your back tall
• 8 rotations total

Section 2: Shoulder and Thoracic (3 minutes)

Thread the Needle (1 minute per side)

• Start on all fours
• Reach one arm under your body toward the opposite side
• Follow with your eyes and rotate your upper back
• 6 reps each side

Open Book (1 minute)

• Lie on your side with knees bent
• Open your top arm to the other side like a book opening
• Follow with your eyes
• 6 reps each side

Section 3: Ankle and Foot (2 minutes)

Calf Raises (30 seconds)

• Rise up on your toes, slow down
• 15 reps

Ankle Circles (30 seconds)

• 10 each direction, each ankle

Single Leg Balance (1 minute)

• 30 seconds each foot
• Close your eyes for extra challenge

Section 4: Dynamic Integration (2 minutes)

Lateral Lunges with Rotation (1 minute)

• Lunge to the side, rotate your torso toward the bent knee
• 6 each side

Walking Knee Hugs (30 seconds)

• Pull one knee to your chest while walking
• 6 each side

Arm Swings with Squat (30 seconds)

• Swing arms while dropping into a quarter squat
• Mimics the pickleball ready position
• 10 reps

Printable Version

Save this routine to your phone. Do it 4 times per week and your court movement will transform.