Pickleball Shoulder Rotation Warm-up
Rotational shoulder warm-up that prepares the joints for paddle swings and overhead shots.
ShouldersBeginnerMobilityRotation
At a glance
| Muscles worked | Primary: shoulders & rotator cuff. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Rotation |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall with elbows bent at 90 degrees by the sides.
- Rotate the forearms outward and inward in a controlled manner.
- Keep the elbows close to the body.
- Maintain a smooth rhythm.
- Continue for the desired duration.
Coaching tips
Benefits
Rotational shoulder warm-up that prepares the joints for paddle swings and overhead shots.
Common mistakes
Avoid forcing the range or shrugging.
Make it harder
Increase the rotation range gradually.
Make it easier
Keep the elbows closer to the body.
Breathing
Breathe steadily with each rotation.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-12 repsGeneral 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.