Pickleball doesn’t take an off-season. Whether you’re playing outdoors as the leaves change or hitting indoor courts to stay sharp, the fall season brings unique challenges — and opportunities — to keep your game in top form.
From staying warm and flexible to protecting your gear, here’s how to make the most of your fall pickleball sessions.
1. Warm up your body before you play
Cooler temperatures can tighten your muscles and increase your risk of injury. A thorough warm-up is essential for fall play.
Start with dynamic stretches like leg swings, arm circles, and trunk rotations, to get your blood flowing and loosen your joints. Follow with a few static stretches, focusing on major muscle groups like your calves, hamstrings, and shoulders.
Even if you’re eager to get the first serve in, taking just five minutes to warm up can dramatically improve your movement and reaction time once play begins.
2. Dress in layers you can move in
Fall weather can be unpredictable, so layering is key. You’ll want to start playing in your warmest options, but dress in pieces you can easily shed as your body heats mid-match.
Consider these layers when planning your pickleball outfit:
- Base layer: Start with a breathable short-sleeve or long-sleeve top to keep moisture away from your skin.
- Mid layer: Add a soft, flexible insulation layer to help trap warmth without limiting your range of motion.
-
Outer layer: If temperatures drop even further, consider a wind-resistant layer.
3. Hydration still matters
Just because it’s cooler doesn’t mean your body needs less water. In fact, fall’s drier air can dehydrate you quickly.
Keep sipping water before, during, and after play to maintain energy levels and muscle function.
4. Protect your extremities
When your hands and head get cold, your performance can drop quickly. A beanie or headband helps retain body heat, while lightweight gloves or hand warmers between games keep your grip strong.
Fall sun can also be deceiving as lower sun angles create more glare, so keep polarized sunglasses in your bag to track lobs and overheads with ease.
5. Keep your equipment in good shape
Cold weather affects more than your body — it impacts your gear, too. Pickleballs become more brittle in low temperatures, increasing the chance of cracks.
Paddles are also sensitive to temperature changes. Never leave your paddle in the car overnight, and check your grip regularly for stiffness or cracking. If your grip feels dry or hard, it’s time for a replacement.
