The 5-Minute Pre-Game Warm-Up Every Player Needs

Why 5 Minutes Can Save Your Season

We get it — you're excited to play. The court is open, your partner is ready, and you just want to start hitting. But those 5 minutes of warm-up might be the most important minutes of your entire session.

Cold muscles and tendons are:

• 40% more likely to strain
• Less responsive (slower reaction time)
• More susceptible to vibration damage

The 5-Minute Routine

Minutes 1-2: Get the Blood Moving

• Brisk walk around the court (2 laps)
• High knees in place (20 reps)
• Butt kicks in place (20 reps)

Minutes 2-3: Upper Body Activation

• Arm circles forward (10 large, 10 small)
• Arm circles backward (10 large, 10 small)
• Shoulder shrugs (10 reps)
• Wrist circles (10 each direction)

Minutes 3-4: Lower Body Mobility

• Leg swings forward/back (10 each leg)
• Leg swings side to side (10 each leg)
• Walking lunges (6 each side)
• Lateral shuffles (court width x 2)

Minutes 4-5: Sport-Specific Prep

• Shadow swings (forehand and backhand, 10 each)
• Ready position bounces (15 seconds)
• Soft dink rallies with partner (30 seconds)

Modify for Your Needs

If you have elbow concerns: Add forearm pronation/supination stretches and wrist extensions.

If you have knee concerns: Add wall sits (15 seconds) and quarter squats.

If you have shoulder concerns: Add band pull-aparts and wall slides.

Make It a Habit

The best warm-up is the one you actually do. Set a rule: no one picks up a paddle until the warm-up is complete. Your future self will thank you.