Stretching While Traveling for Tournaments
Just because you’re traveling doesn’t mean you have to do… well, nothing. Rest is key, but travel days are also the perfect time to loosen up and stay mobile. A quick few stretches can help you feel better, recover faster, and keep your game sharp – even if you’ve been stuck in a car or plane for hours. Here’s how to stay mobile, relaxed, and court-ready on the go.
Stretch Circuit Before Court Time
Start with dynamic stretches to mimic on-court movement and get those legs activated.
Lunge Like You’re at the Kitchen Line
Picture this: you’re lunging to save a sneaky drop shot. Step forward with control, pause for a beat, then push back to standing. Alternate legs.
→ Warms up quads, glutes, and hip flexors – key muscles for match-ready movement.
Resistance Band Sets at Rest Stops
Let’s not forget about lateral motion, because pickleball isn’t just forward and back. Granted, you do want to move to the net, but much of the game, especially at the kitchen line, involves lateral movement.
Grab That Resistance Band
At your next pit stop, slide a resistance band around your legs (just above the knees) and take 10-15 side steps in each direction.
→ Activates hips and outer glutes, improves side-to-side agility, and boots stability at the net.
Neck & Back Rolls on Flights
Sitting for hours? We’ve all been there. I know I personally have a hard time sitting still. I need to relax. You need to R-E-L-A-X. You’re “relaxing”...yes, I capitalized that on purpose.
But while you're kicking back in your seat, don’t ignore two of your most important body parts: your neck and back.
Start with Gentle Neck Rolls
Tilt your head back slowly.
Then side to side – ear to shoulder, then repeat.
Focus on deep breathing: inhale through the nose, exhale slowly through the mouth.
→ These moves relieve tension, support posture, and help realign your spine – especially helpful after a long day of travel (and before a long day on court).
Travel Time ≠ Downtime
Incorporating simple stretches while traveling helps maintain mobility, speed up recovery, and prep your body to move better once you hit the courts. So next time you’re in transit, give your muscles some love – you’ll feel the difference when it’s game time.