Pickleball Forward Reaching Warm-up
Forward-reaching pattern that mobilizes the posterior chain and prepares the upper body for pickleball strokes.
Full BodyBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: shoulders & core. Secondary: hamstrings |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~14 kcal |
| Equipment | None needed |
How to do it
- Stand tall with feet hip-width apart.
- Hinge slightly and reach both arms forward in a controlled motion.
- Feel a gentle stretch through the shoulders and posterior chain.
- Return to standing and repeat rhythmically.
- Continue for the desired duration.
Coaching tips
Benefits
Forward-reaching pattern that mobilizes the posterior chain and prepares the upper body for pickleball strokes.
Common mistakes
Avoid rounding the spine excessively or bouncing.
Make it harder
Increase the forward reach gradually.
Make it easier
Keep a larger bend in the knees.
Breathing
Exhale as you reach forward, inhale as you return.
Build a workout with this exercise
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