Pickleball is all about fun, fitness, staying healthy, and friendly competition, but did you know that a proper warm-up is critical to keeping you injury-free in the game? That’s where Andrea Conti comes in!

Andrea is a certified personal trainer who will ensure that all players at the upcoming DUPRXpress Round-Robin are primed and ready to play their best and get their DUPR rankings (by the way, if you don’t have your DUPR ranking yet, you should get one).

Even if you’re not playing in the Round-robin on Saturday, September 21, from 8:30 a.m. to 3 p.m., we encourage everyone to show up at 8:30 a.m. to learn from the best how to warm up properly and avoid injury.

Before we get into some tips from Andrea, let’s get to know him a bit.

Meet Andrea Conti, Your Pickleball Warm-Up Expert

Andrea Conti is no stranger to helping athletes get ready for action. As a seasoned personal trainer at Sandcastle 24hr Fitness Club, he’s all about keeping people fit, strong, and injury-free.

His philosophy? Movement is medicine, and warming up is the prescription!

Andrea Conti is the perfect person to get everyone game-ready for the DUPRXpress Round-Robin Tournament and tell you how to prevent pickleball injuries by warming up properly.

Here’s why:

• Expert Credentials: Andrea holds a BA in Exercise Science and a Master’s in Kinesiology from the University of Florence. He’s also pursuing a Bachelor’s in Strength and Conditioning (S&C) at Setanta College.
• Diverse Experience: With a lifelong background in sports like soccer, combat sports, and strength training, Andrea knows how to prepare your body for performance.
• Specialized Certifications: He’s a Canfitpro PRO Trainer, a Functional Movement Assessment Specialist, and a Combat Sports Strength and Conditioning Coach, meaning he’s trained to prevent injuries and enhance performance.
• Proven Methods: Andrea’s warm-up routines are designed to prepare your muscles, improve flexibility, and protect you from common pickleball injuries, such as pickleball elbow and ankle sprains.

With Andrea leading your warm-up, you’re in expert hands, ensuring you’re ready to play your best while staying injury-free!

Why Warm-Ups Matter: Avoiding Common Pickleball Injuries

You might think pickleball is a low-impact sport, but don’t let its casual nature fool you. With quick movements, fast direction changes, and all that swinging, injuries can happen if you’re not prepared.

According to Andrea, warming up is especially crucial for players aged 40 and older.

He explains, “Warming up is essential because it helps increase blood flow, improves joint mobility, and primes muscles for action. For players aged 40 and older, this becomes even more critical as the body becomes less flexible, and muscles and tendons are more prone to injury.”

Some common injuries include:

• Pickleball Elbow: Similar to tennis elbow, it comes from repetitive swinging motions.
• Wrist and Shoulder Strains: Those quick reactions can take a toll on your upper body.
• Ankle Sprains and Knee Injuries: Sudden stops and starts can lead to tricky landings.
• Lower Back Pain: Overstretching or awkward movements can cause strains.

But guess what? You can avoid these injuries with a proper warm-up to help you loosen up, boost your range of motion, and prep those muscles for action. Plus, the more you warm up and stretch before pickleball, the less chance of injury and the longer you can play.

Targeting the Right Areas

So, what should you focus on during your warm-up? Andrea recommends paying special attention to the shoulders, wrists, hips, and knees, as these joints undergo repetitive motions during play.

“Dynamic stretching and mobility work for the upper body, particularly shoulder and trunk rotations, along with lower body exercises targeting the hips and knees, are crucial to prepare for the sudden changes in direction and quick movements involved in pickleball,” he says.

Andrea’s Game-Ready Warm-Up Routine

What makes Andrea’s approach different?

“My approach incorporates joint-specific mobility, soft tissue work, and muscle activation in a structured manner,” Andrea shares. By addressing muscle imbalances and poor joint function, his warm-up routines help prevent overuse injuries, keeping players at their best on the court.

Andrea’s warm-up isn’t just effective—it’s fun! Here’s what you can expect when you hit the court with him:

1. Dynamic Stretching

Say goodbye to static stretching and hello to movement! Andrea will guide you through exercises like arm circles, lunges, leg swings, and torso twists to get your body moving in all the right ways.

2. Cardiovascular Warm-Up

Before you dive into the game, Andrea will help you raise your heart rate with some light cardio, including jogging in place and jumping jacks. This will increase your blood flow and keep your muscles warm.

3. Pickleball-Specific Movements

Andrea knows that preparation for pickleball is unique, so he’ll have you do shadow swings, side-to-side shuffles, and quick directional changes. These mimic the movements you’ll use on the court, so your body will be ready during game time.

4. Gradually Building Intensity

Finally, it’s time to ease into the game with some light rallies. You’ll slowly increase intensity so you’re ready to play at your peak by the time the tournament starts!

A Quick Tip for Players

Andrea also has a quick tip for players looking to improve their game: “Add a dynamic stretch called the ‘Spiderman lunge.’ This targets multiple muscle groups, improving hip mobility, thoracic rotation, and coordination—key areas for pickleball players,” he advises. Incorporating this into your warm-up will help you move more freely on the court.

Get Fit for Pickleball with PickleFit at Sandcastle Fitness

Want to take your pickleball game to the next level while preventing injuries?

Look no further than Sandcastle 24hr Fitness Club, the official home of the world’s ONLY exclusive Pickleball Fitness & Injury Prevention Coaching Program—PickleFit.

Designed specifically for players aged 40+, this 6-week program includes:

• Personal Training Sessions tailored to your needs
• A Customized Workout Program to boost strength and agility
• Injury & Pain Prevention Exercises with access to a full video library
• Injury-Reducing Court-Side Warmup Videos to keep you ready for the game

Andrea highlights that the PickleFit program combines functional strength training, mobility drills, and cardiovascular conditioning explicitly tailored to the demands of pickleball. “PickleFit focuses on improving players’ strength, balance, and coordination while also addressing injury prevention through targeted joint mobility and muscle activation exercises,” he explains.

Whether you’re new to pickleball or a seasoned player, PickleFit helps you stay strong, prevent injuries, and improve your overall performance. Don’t miss out on this game-changing program at Sandcastle Fitness!

Join the Fun at the DUPRXpress Round-Robin Tournament!

Even if you didn’t snag a spot in the tournament, you can still be a part of the action! Come down to Robert Burnaby Park on Saturday, September 21, 2024, from 9 a.m. to 3 p.m., and cheer on the players as they battle it out for their DUPR ratings. Plus, we’ll have BBQ burgers for sale starting at noon—because what’s better than pickleball and good food?

And come a bit early (8:30 a.m.) and get some professional warm-up tips from Andrea Conti!

It’ll be a fantastic day, full of fun, friendly competition, and plenty of support from the sidelines. Your energy can make all the difference, so bring your cheers and enjoy a day of great pickleball action!

Ready, Set, Play!

With Andrea Conti leading the warm-up and over 60 players competing, the DUPRXpress Round-Robin Tournament is shaping up to be a day to remember.

Whether you’re playing or just watching, warming up is the key to staying injury-free and having the best time on the court. So come on out, enjoy the game, and let’s make this an amazing day together!

And remember to head down to Sandcastle Fitness and ask Andrea to help get you into prime pickleball shape!