Tip 08 — Five minutes before you play

Most pickleball injuries — rolled ankles, tweaked shoulders, tennis elbow — don't happen on some freak point. They happen when a player who hasn't moved sideways all day suddenly lunges for a wide dink in game three.

Before you play, spend five minutes on what the sport actually demands: ankle circles and side-to-side shuffles to wake up lateral movement, arm circles and light wrist rotations to prep the shoulder and forearm, and a few bodyweight squats to get your legs under you.

It won't make you play better in the first game. It's what keeps you able to play next week too.

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