A Dedicated Fitness Plan for Padel Players

Padel demands short bursts, lateral movement and trunk rotation, not long-distance running. This fitness plan builds exactly those abilities and lowers the risk of the injuries most common in padel: the shoulder, the elbow and the knee.

The physical demands of padel

A typical match is a sequence of short sprints, sudden stops, side steps and trunk rotations. That is why the work centers on agility, explosive power, core stability and reaction time, rather than on a runner's endurance.

Warming up properly before a match

Five minutes of dynamic movement: ankle and hip mobility, side steps, upper-body rotations and a few short accelerations. A good warm-up cuts injuries and sharpens your first few balls.

Agility and lateral movement

• Agility ladder, with an emphasis on quick steps and soft landings.
• Side steps between two cones.
• Reaction drills: a partner throws a ball and you respond.

Explosive power and legs

• Squats and lunges to strengthen the legs.
• Short jumps to develop explosive power.
• Wall push-ups for upper-body stability.

Core and stability

Planks, anti-rotation exercises with a resistance band, and glute bridges. A strong core is the foundation of every shot and protects the lower back.

Injury prevention

Strengthen the rotator cuff in the shoulder, work on forearm grip to help prevent tennis elbow, and build up the hip and knee. Don't skip mobility work and stretching after a match.

A sample weekly split

• Monday: agility and leg strength.
• Wednesday: core and injury prevention.
• Friday: short bursts and reaction.
• Weekend: a match on the court.

Recovery and basic nutrition for padel players

Fitness is built in rest, not just in training. A few simple principles:

• Sleep: seven to nine hours, when the body repairs and gets stronger.
• Water: drink before, during and after play, especially in the Israeli summer.
• Protein and carbs: a balanced meal after training helps muscles recover.
• Rest day: give the body at least one recovery day between intense sessions.

Injury prevention in racket sports

• Always warm up before, and stretch gently after.
• Strengthen your core, shoulder and legs, they protect the joints.
• Listen to your body, sharp pain is a stop sign, not a challenge.
• Proper shoes with good grip reduce load on knees and ankles.

How to combine fitness with real play

The best fitness for racket sports is also built on court. Combine your fitness plan with real games a few times a week. The easy way to make sure you always have someone to play is to find partners and open games at your level through an app.