Padel is a fast-paced, exciting sport that combines elements of tennis and squash, requiring quick reflexes, agility, and power. Whether you’re a beginner or a seasoned player, incorporating a strength workout into your routine can significantly enhance your performance on the court.
Want to improve your performance on the court? Here, we’ll guide you through a targeted strength workout designed to boost your padel game, helping you develop the speed, power, and endurance needed to dominate the court.
Padel demands more than just technical skill – you need a strong, stable body that can handle the quick movements and explosive power to help you improve:
- The power behind your shots
- Agility in movement, which can be done through leg and core strength
- Enhanced endurance for those 90 minute games! A well-conditioned body will handle matches more efficiently without tiring.
But most importantly, adding in strength training will help with injury prevention.
Before we get stuck in, if you’re new to padel or not sure what padel is all about? Read this 101 article here: https://medshieldmovement.co.za/padel-a-racket-sport-revolutionising-fitness-and-social-life/
Padel Strength Workout
This strength workout is designed to target the key muscle groups used in padel: your legs, core and upper body. Perform this workout 2-3 times a week alongside your regular padel practice to see improvements in your game. As you get stronger, up your reps, add weights or increase your time hold, as indicated below. Always remember to warm-up before your games or strength sessions!
Squats: 10-15 reps x 3
Stand with your feet shoulder-width apart, lower your hips back and down as if sitting in a chair, and then return to standing. Ensure your knees don’t go past your toes.
Why: Squats are essential for building leg strength, particularly in the quads, hamstrings and glutes, which are crucial for explosive movements on the court.
Lunges: 10-15 reps per leg x 3
Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Push back up to the starting position and switch legs.
Why: Lunges improve your balance and strengthen the muscles in your legs, particularly the glutes and quads, aiding in quick directional changes during a match.
Plank 30-60 seconds x 3
Start in a push-up position, but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core.
Why: A strong core is vital for stability and power in your shots. The plank targets your entire core, including the obliques which are important for rotational movements.
Push-Ups 10-15 reps x 3
Start in a plank position with your hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up.
Why: Push-ups build upper body strength, particularly in the chest, shoulders and triceps, which are essential for powerful smashes and volleys.
Russian Twists 12-20 per side x 3
Sit on the floor with your knees bent and feet lifted slightly off the ground. Lean back slightly and twist your torso from side to side, tapping the floor on each side.
Why: This exercise targets your obliques and helps improve rotational power, crucial for
effective backhand and forehand shots.
Calf Raises 15-20 reps x 3
Stand with your feet hip-width apart, then raise your heels off the ground as high as possible. Slowly lower back down and repeat.
Why: Strong calves are important for quick, explosive movements and maintaining balance during fast-paced rallies.
Remember, consistency is key – stick to the routine and you’ll notice improvements in your performance on the court. Whether you’re smashing, volleying or sprinting, a stronger body will give you the edge you need to succeed in this thrilling sport.