Pickleball, tennis, badminton, racquetball, and other racquet sports require quick lateral movements, fast reactions, and the ability to stretch and bend to hit shots. As a result, tight muscles can restrict performance and lead to injury. Working on flexibility for major muscle groups like the hamstrings, quads, and hips can go a long way towards improving mobility on the court.
Targeting Tight Hamstrings
Tight hamstrings are common in pickleball as the constant bending and quick starts and stops engage these muscles located along the back of the thigh. When hamstrings are tight, it can pull the hips and pelvis out of alignment, putting strain on the muscles and joints. This reduces mobility for ideal positioning and weight transfers.
Some effective stretches to improve hamstring flexibility include:
Forward Folds - Feet shoulder-width apart, hinge at the hips to reach towards toes while contracting the abdominal muscles to help relax the back muscles and contracting the quads to relax and lengthen the hamstrings. Grab the ankles and assist for a gentle stretch. Hold for 2 seconds, repeating 10 times.
Single Leg Hamstring Stretch - While lying on your back, flex the quadriceps to be stretched while extending the knee into full extension. As your quadriceps muscles continue to move the leg, gently assist into a hamstring stretch with your hands. Hold the stretch for 2 seconds, release and repeat 10 times.
Lunges - Step one leg back into a deep lunge, feeling stretch in front of the back leg. Hold for 30 seconds then switch legs. This is an active hamstring lengthening exercise for the back leg and a quadriceps strengthening exercise for the front leg. Repeat to fatigue while maintaining proper form, then switch legs.
Opening Up Quads and Hip Flexors
The quads and hip flexors are also worked extensively during play. The quads, located on the front of the thighs, engage to run forward and track shots side-to-side. The hip flexors allow bringing the knees up high.
When tight, these areas can tilt the pelvis forward, putting pressure on the spine and restricting stride during running. Key stretches include:
Quad Pulls - Stand tall and bring one foot up behind to grab with opposite hand. Tighten the abdominals to prevent back from arching. Contract the gluteus maximus and hamstrings while gently pulling foot towards glutes until stretch is felt for a period of 2 seconds. Repeat 10 times.
Kneeling Hip Flexor Stretch - From a kneeling position, begin with the knee of the hip to be stretched on the ground and the opposite foot positioned 12 inches in front of the body. Move the pelvis forward and contract the gluteus maximus and upper hamstring muscles until a deep stretch is felt in the hip flexor. Hold the stretch for 2 seconds, repeating 10 times.
The Benefits of Improved Flexibility
Taking time to improve flexibility in the hamstrings, quads, hips, and other tight areas can pay dividends on the court. Players will find they move faster, react quicker, and suffer fewer strains or sprains. Performing these active isolated stretches is considered a warm-up to activity and should be performed prior to exercise as well as after exercise.
Better mobility helps produce more power on shots as improved range of motion allows winding up further on backswings and shifting weight more effectively. This also reduces risk of overuse injuries.
While world-class athleticism requires tremendous natural ability, don't underestimate the impact simple flexibility exercises can provide. Taking time to stretch key muscle groups can help unlock new levels of performance.
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