Physical Preparation for Padel

Physical preparation to perform well in the game is essential to win a match. Because, although many may not believe it, at a certain level, padel can be one of the most demanding sports.

Improving coordination for a wall rebound, having great stamina to avoid collapsing in a third set, or building chemistry with your partner are just some of the demands that rely on good physical performance.

If you really want to prepare to play padel, you can follow these tips.

Warm-up is Key

Warming up prepares the body to exert itself with greater intensity. It also improves performance and prevents injuries.

Physical preparation for padel previously involves a warm-up. Several exercises can be performed for this. For example, continuous running with a light jog that includes lateral movements. Arm movements forward, backward, and upward can also be added.

Likewise, muscle stretches can be used, and a couple of minutes can be dedicated to stretching them.

https://www.youtube.com/watch?v=x5ragMVuKdI

Another ideal exercise for padel is called coordination and displacement drills. For this, a coordination ladder can be used. The goal is to move laterally over the ladder at maximum speed to increase coordination in the game.

• To learn good warm-up exercises, you can find more information in this article from PadelStar.

Abdominals for Smashes

One of the biggest demands in padel is smashes. Especially those you want to hit out by 3 meters or the power smash that we love so much. Undoubtedly, some of the most impressive physical actions in a padel match.

The 3-meter smash, for an experienced player, is a fundamental technique for winning a match. Abdominal exercises will help physically prepare for this action.

To perform such a complex technique, the player has to arch their body and bring it behind their head.

https://www.youtube.com/watch?v=h186rExcy4c

Without good muscle tone in the abdominal area, it is difficult to execute a definitive shot that scores the necessary points to win the match.

If you want to train this technique, you can use a pilates ball and light dumbbells. Here's how:

• Lie on your back on the pilates ball with your feet on the floor.
• Hold one of the dumbbells and simulate it's a padel racket.
• Lying on the ball, flex your torso and simulate the smash with the dumbbell.
• To do this, you must extend your elbow, simulating hitting the ball.

Another widely used method is to lie on the pilates ball and rotate your torso from right to left, strengthening the oblique abdominals.

Leg Training

Padel is a game where the use of legs is fundamental for good performance. Even a bad shot of the ball can result from poor leg placement.

Therefore, leg training is key to obtaining the coordination, speed, and power we need to play at a good level.

Several methods can be used to train the lower body. For example, an elastic band attached to a fixed point. With it tied to your waist, you will run towards the attachment point. This way, we gain resistance and force the legs to become stronger.

To strengthen starts, cones with balls on top can be placed on the court. Then, we run, picking up each ball and placing them back where they were.

Remember that padel is an opposition game where the opponent will hit the ball to your weakest points and move you around the court. Physical preparation will not only give us more strength but also help us win the match.