Stretching Tips for Athletes!

Whether you are just starting pickleball or are active in multiple sports, stretching is a key part of keeping your body healthy, flexible, and ready to perform. Proper stretching helps prevent injuries, improves range of motion, and speeds up recovery after exercise. Here are some simple and effective stretching tips designed especially for young athletes.

Why Stretching Matters

Any physical activity is working and straining your muscles and body, so regular stretching can improve flexibility, reduce muscle tightness post-activity, and limit injuries! It also prepares your body for physical activity, making movements safer and more efficient. Plus, stretching can be a calming routine that helps focus the mind before practice or games.

When to Stretch

• Before Activity: Dynamic stretches (moving stretches) are best to warm up muscles and increase blood flow. Think leg swings, arm circles, and gentle lunges.

• After Activity: Static stretches (holding a position) help lengthen muscles and improve flexibility. This is the best time to focus on major muscle groups.

Easy Stretches for Athletes BEFORE Activity

1. Jogging and Arm Circles: Run around the pickleball court twice. First time around, jog and do forward arm circles. Second time around, jog and do backward arm circles.

2. Side Shuffle: Stand on the sidelines of the court, face the net, and side shuffle to one side of the court and back.

3. Quad Stretch: Standing on one foot, pull the other foot behind toward the buttocks, keeping knees close. Hold for 15-20 seconds on each side.

4. Knee Hugs: Stand on the sidelines of the court, pull one knee up to your chest as if you are hugging it, and go up on your toes on the opposite foot. Step forward, repeat on the other leg. Do this until you reach the other side of the court.

5. Side Lunges: Stand on the sidelines of the court, face the net, and lunge out to the side (towards the middle of the court). Bring your other foot together after the stretch, turn around (facing away from the net), and lunge totward the center of the court again. Repeat until you get to the other side of the court.

Easy Stretches for Athletes AFTER Activity

1. Hamstring Stretch: Sitting on the ground with legs extended, reach toward the toes as far as you can go without your knees coming off the ground. Hold for 15-20 seconds.

2. Quad Stretch: Standing on one foot, pull the other foot behind toward the buttocks, keeping knees close. Hold for 15-20 seconds on each side.

3. Shoulder Stretch: Bring one arm across the chest and use the other arm to gently press it closer. Hold for 15-20 seconds on each side.

4. Calf Stretch: Stand facing a wall, step one foot back and press the heel down, keeping the back leg straight. Hold for 15-20 seconds on each side.

5. Child’s Pose: Kneel on the floor, sit back on the heels, and stretch arms forward on the ground. Hold for 30 seconds to relax the back and shoulders.

Tips for Safe Stretching

• Always warm up a bit before stretching to avoid muscle strain.

• Never force a stretch — it should feel gentle and not painful.

• Encourage slow, deep breathing to help muscles relax.

• Make stretching fun by turning it into a game or stretching together as a family.

Incorporating Stretching Into Your On-Court Routine

Adding just 5–10 minutes of stretching before and after play can make a big difference in you or your child’s performance and well-being. As a coach, I encourage all my students to make stretching a regular habit — it sets the foundation for a healthy, active lifestyle.