A 10-Minute Hip Mobility Pickleball Routine Trusted by Top Pro Hayden Patriquin

If you've been grinding on the pickleball court and feeling stiff, tight, or just generally immobile, you're not alone.

Connor Derrickson from That Pickleball Trainer has put together a game-changing 10-minute recovery routine that targets the hips, the foundation of every explosive movement in pickleball.

Whether you're recovering after a tough match or looking to add mobility work to your daily routine, this sequence is designed to get your hips firing and your body feeling loose.

If it's good enough for top pro Hayden Patriquin, widely considered one of the quickest, most explosive pros on tour, it's definitely good enough for you.

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Why Hip Mobility Matters for Pickleball

Your hips are the engine of your game. They control your lateral movement, your ability to get low, and your power generation on every shot.

When your hips are tight or restricted, you're forced to compensate with your knees, ankles, or lower back. That's a recipe for injury and sluggish footwork.

Connor's routine focuses on adductor work and hip flexor mobility, two areas that get absolutely hammered during pickleball.

The good news? You don't need fancy equipment or a ton of time.

The Warm-Up Flow: Start with Downward Dog Variations

The routine kicks off with a flowing series that combines downward dog, leg kicks, and pigeon poses. You'll repeat this sequence three times, and it's gentler than it sounds.

Here's what you're doing:

Start in a high plank, push hard into the ground, and hold a downward dog position while breathing deeply.
Drop to the ground and kick one leg over, keeping your chest and hands planted as much as possible.
Move into a pigeon pose on each side, then flow back to downward dog.
Repeat the entire sequence three times.

This isn't about speed. Connor emphasizes breathing through your nose and exhaling through your mouth to stay calm and controlled. Three rounds of this will wake up your hips without leaving you gassed.

The 90/90 Position: Where the Real Work Happens

Next up is the 90/90 position, a mobility staple that looks awkward but works wonders. You're sitting with both legs bent at 90 degrees, one in front and one to the side.

From here, you'll do hip switches, moving your legs as far as possible while keeping your butt on the ground. The progression goes like this:

Start with hands on the ground for stability.
Move to hands behind you for a moderate challenge.
Finish with hands out in front for maximum difficulty.

Then you'll do what Connor calls "lift-offs."

You're trying to drive one knee into the ground while lifting the opposite foot off the ground. It's subtle, but your adductors will feel it immediately.

Don't expect huge movement here. Even a tiny lift counts. The goal is to activate those muscles and work through their full range of motion.

Half-Kneeling Abduction: Building Lateral Stability

This exercise looks simple but packs a punch. You're in a half-kneeling position with one leg kicked out to the side, then you rock your hips back and forth eight times.

Keep your hands underneath your shoulders and focus on pushing your butt back toward your heel. You're getting serious adductor work here, which translates directly to better lateral movement on the court.

The Frog: Opening Up Your Hips Wide

The final exercise is the frog stretch, and yes, it looks a bit awkward. Your knees are wide, feet are flat, and you're on your forearms pushing your butt back toward your heels.

This is pure hip opening. You'll do a few reps, and by the end, you should feel significantly more mobile than when you started.

When to Use This Routine

Connor designed this for flexibility, so you can slot it in whenever it works for you:

As a warm-up before you hit the court.
As a cool-down after a match or practice session.
As a standalone mobility session on your off days.

The whole thing takes about 10 minutes, so there's no excuse to skip it. Even if you're tight and stiff right now, consistent work with this routine will unlock better movement and help you stay healthy for the long haul.

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