DYNAMIC WARM-UP FOR PICKLEBALL & VOLLEYBALL

🔥 Want a quick, powerful warm-up before hitting the courts or the sand? Here’s a beach-ready warm-up from Coach Bash that’ll help you stay light on your feet and strong in your game—perfect for pickleball, beach volleyball, or any activity that needs agility + strength! 🏐🏖️

Why Dynamic Warm-Ups Matter

Dynamic warm-ups don’t just prep your muscles—they prime your mind, enhance joint mobility, and get your heart rate up just enough to kick into high gear when you play. Here’s how Coach Bash gets athletes ready:

Coach Bash's Go-To Dynamic Warm-Up

1. Hip Swings & Mobility Drills

• Side-to-Side and Forward-Back Hip Swings: Loosen up those hips with gentle, controlled movements.
• Assisted Squat Rack Walk-Downs: Hold the rack, walk down as low as you can, add side-to-side movement, then reverse. Try 3-5 reps, holding at the bottom to open up hips and legs.

2. Light Plyometrics & Leg Stretches

• Pogo Hops: Bounce and wake up your feet and calves.
• High-Knee "A" Marches: Alternate bringing your knees high, keeping motion controlled.
• Quad & Figure 4 Stretches: Focus on quads and hips, supporting with the rack or a bar as needed.
• Calf and Hamstring Stretch: Use a lower bar to prop your foot, grab your toe, and pull back to target calves and hamstrings.

3. Inner Thigh & Joint Activation

• Wide-Leg Stretch with Bar: One leg out, one bent—use the bar for balance, targeting the inner thigh and joint mobility.
• Foot Position Variations: Experiment with turning your toes up and down to unlock different muscle groups.

4. Footwork and Full-Body Movement

• Side Shuffles & Lunges: Build lateral quickness and challenge your lower-body coordination.
• Keep it dynamic: 20-30 seconds per drill is enough to break a sweat and prep for performance.

5. Upper Body & Core Activation

• Assisted Pull-Ups: Activate your back and arms, emphasizing form over reps.
• Push-Ups with Knee Tuck: Combine core engagement and upper body training by tucking the knee between each push-up.

6. Pre-Game Finishers

• Tricep Push-Up Bear Crawls: Quads, triceps, shoulders—everything fires as you crawl with good push-up form beneath a bar.
• Butt Kicks & Arm Stretches: End the warm-up loosening up hamstrings and shoulders, ensuring total readiness.

The Bottom Line

A dynamic, structured warm-up like Coach Bash’s primes your joints, muscles, and mind for action—cutting down injury risk and ramping up performance. Add these sequences to your pre-game ritual and get ready to dominate the court!

Want more tips from Coach Bash? Stay tuned for more sport-specific warm-ups and conditioning strategies, right here at Verse Fitness!