Summit Chiropractic and Physical Therapy
Summit Moves

Warm Up Smart.
Play All Day.

A guided dynamic warm-up for pickleball & tennis from your local chiropractic & physical therapy team. Move better. Stay on the court.

Your warm-up · Tap to open
Dynamic Warm-Up
Prime your body before you step on the court
▸ 8 exercises · ~10 min · No equipment
Click for Warmup Video
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Summit mark
Designed by your care team This warm-up is built around the conditions we see most in pickleball and tennis players — wrist and elbow strain, calf and Achilles injuries, shoulder soreness — and the movement patterns that keep you on the court.
Provided by
Summit Chiropractic & Physical Therapy
Waterloo & Jesup, Iowa
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Dynamic Warm-Up
Summit Moves · 8 exercises · ~10 min
Prime Your Body Before You Play
Pickleball and tennis demand quick reactions, explosive movement, balance, and rotational power. A few minutes of dynamic warm-up increases blood flow, activates key muscle groups, and prepares your body to move efficiently — better performance, lower injury risk.
Video
Watch the Guided Warm-Up
Follow along with the full routine — tap to play
Phase 1
Loosen & Lengthen
Wake up the wrists, hamstrings, quads, and core with controlled dynamic stretches — the structures most loaded by swings, lunges, and low shots.
1
Wrist Flexion & Extension Stretch
Hold 10–15 sec each direction · 2× each
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Extend one arm straight in front of you. Use your opposite hand to gently bend the wrist downward, then upward, until a stretch is felt in the forearm. Hold 10–15 seconds in each direction, and repeat twice each way. Switch arms.
Why it matters Prepares the wrists and forearms for repeated gripping and paddle or racquet control. That means better shot accuracy and comfort on serves, volleys, and groundstrokes — and less stiffness and overuse strain in the forearm muscles.
2
Hamstring Scoops
10 repetitions · alternating
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Step forward with one heel on the ground and toes pointed up. Reach toward the ground and “scoop” your hands up toward your chest. Alternate legs as you walk forward.
Why it matters Improves the hamstring flexibility you need for quick starts, stops, and low shots. Keeps you athletic and balanced during rallies and primes the posterior chain for explosive court movement.
3
Cherry Pickers
10 reps · hold ~5 sec each side
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Grab your foot or shin and pull your heel toward your butt, bending the knee and stretching the front of the thigh while reaching the opposite arm to the sky. Alternate sides, holding about 5 seconds each.
Why it matters Increases flexibility in the muscles at the front of your thigh and prepares the body for the bending and reaching movements the game demands.
4
Tinmans
10 repetitions · alternating
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Extend your arms out to the sides. Kick one leg straight up while reaching the opposite hand toward your toes. Alternate sides as you go.
Why it matters Activates the hips, hamstrings, and core all at once and improves coordination between your upper and lower body — preparing you for dynamic court movement and rotational power.
Phase 2 — Activate & Prime
Phase 2
Activate & Prime
Fire up the calves, glutes, and hips that power split steps, direction changes, and every stroke you hit.
5
Dynamic Walking Calf Stretch
10 steps each side
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Step into a lunge while keeping the back leg straight and the heel on the ground. Lean forward slightly until you feel a stretch in the calf. Alternate sides while walking.
Why it matters Improves ankle mobility and calf flexibility, and prepares the lower legs for sprinting, split steps, and quick direction changes — helping reduce the risk of calf and Achilles injuries.
6
Calf Raises
10 repetitions
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Stand with feet hip-width apart. Rise up onto your toes, then slowly lower back down with control.
Why it matters Strengthens the calf muscles that power quick movements on the court, improves balance and stability during lateral movement, and builds push-off strength for chasing shots and recovering position.
7
Walking Lunge with Twist
10 repetitions each side
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Step into a lunge. Rotate your torso toward the front leg, return to center, and continue walking into the next lunge.
Why it matters Activates the glutes, core, and legs while improving the rotational mobility used in serves, forehands, backhands, and overheads — preparing your body for powerful, controlled strokes.
8
Hip Swings
10 swings each direction per leg
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Hold onto a wall or fence for balance. Swing one leg forward and backward, then side-to-side across your body. Repeat on the other leg.
Why it matters Increases hip mobility for lunging, pivoting, and changing direction. Activates the muscles responsible for lateral movement and court coverage, improving movement efficiency and reducing injury risk.
Summit Chiropractic & Physical Therapy
Pain Affecting Your Game?
Wrist or elbow soreness after a match. Calf tightness on quick stops. A shoulder that nags after serves. These are signs worth addressing — not just playing through. We specialize in the conditions that sideline pickleball and tennis players.
Waterloo: (319) 232-2100 · Jesup: (319) 827-2223
Summit Chiropractic & Physical Therapy
Waterloo & Jesup, Iowa · summitchiroandpt.com