Why Padel-Specific Fitness Matters

Padel demands a unique combination of explosive power, lateral agility, and sustained endurance. A tailored fitness program can dramatically improve your on-court performance and prevent common injuries.

Key Physical Demands

Lateral movement - Constant side-to-side motion across the court
Explosive starts - Quick reactions to volleys and smashes
Overhead power - Shoulder and core strength for bandejas and smashes
Endurance - Points can be long; matches even longer

Weekly Training Split

Day 1: Lower Body Power

Squats: 4x8
Lateral lunges: 3x12 each side
Box jumps: 3x8
Single-leg Romanian deadlifts: 3x10

Day 2: Upper Body & Core

Shoulder press: 4x10
Cable rotations: 3x15 each side
Planks: 3x45 seconds
Medicine ball throws: 3x12

Day 3: Agility & Footwork

Ladder drills: 10 minutes
Cone shuffles: 4x30 seconds
Split-step practice: 3x20
Reaction ball training: 5 minutes

Injury Prevention

Common padel injuries include tennis elbow, shoulder impingement, and ankle sprains. Prevent them with:

Dynamic warm-ups before every session
Proper stretching post-play
Gradual training progression
Rest days for recovery

On-Court Warm-Up Routine

Spend 10-15 minutes warming up before matches:

Light jogging and dynamic stretches
Shadow swings for all shots
Easy rally to find your timing
A few practice serves

Padel Fitness: Complete Training Program for Players