Padel Fitness: Complete Training Program for Players

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