Pickleball High Knees Warm-up
Sport-specific high-knees variation that raises heart rate and prepares the legs for pickleball footwork.
Full BodyBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hip flexors & legs. Secondary: core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~16 kcal |
| Equipment | None needed |
How to do it
- Stand tall and begin driving the knees up toward hip height.
- Move at a brisk, controlled pace suitable for pickleball preparation.
- Keep the core engaged and torso upright.
- Swing the arms naturally.
- Continue for the desired duration.
Coaching tips
Benefits
Sport-specific high-knees variation that raises heart rate and prepares the legs for pickleball footwork.
Common mistakes
Avoid leaning back or letting the knees drop low.
Make it harder
Increase speed or add light arm drive.
Make it easier
March in place at a slower pace.
Breathing
Breathe rhythmically with the knees.
Build a workout with this exercise
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Beginner · 1 sets × 20sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.