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Printable court tool

Don't start cold.

Print a one-page court-side warm-up poster for open play, clubs, rec centers, and group chats.

Download PDF Open full warm-up routine
DinkFlow 5 minutes / court-side

Warm up before open play

Don't Start Cold

5-minute court-side pickleball warm-up

5 moves. 60 seconds each.
  1. 1
    Move easy walk + arm swings Start easy. Let the arms swing.
    Walking pictogram with arm swing arrows
  2. 2
    Ankles rocks + calf pulses Rock gently. No hard bouncing.
    Ankle rocks pictogram with calf pulse arrows
  3. 3
    Hips hinges + side steps Hinge tall. Step side to side.
    Hip hinge and side step pictogram
  4. 4
    Shoulders circles + reaches Circle through easy range.
    Shoulder circles pictogram with reach arcs
  5. 5
    Play split step + gentle dinks Land light. Start soft.
    Split-step and gentle dink pictogram
Court / group:
QR code for the DinkFlow warm-up poster
Open this poster Share or print the live version dinkflow.com/pickleball-warm-up-poster/

General education. Stop if pain feels unusual.

Print one for your club, open play group, or rec center. The full 8-12 minute routine lives on the warm-up page; this poster is the quick court-side version.