Specific strength training to improve your padel
Specific strength training to improve your padel.
Introduction:
Padel not only requires technical skill and strategy, but also muscular strength and endurance to execute powerful shots, move quickly on the court and avoid injuries.
Many players neglect strength training, which limits your performance and increases the risk of fatigue or injuries to your elbows, shoulders, and knees.
In this article, you will learn how to train strength specifically for padel, which exercises to prioritize, and how to improve your power, stability, and muscular endurance to elevate your level of play.
- Benefits of strength training in padel
Why is it important to work on strength in padel?
Greater power in blows: More effective shots, volleys and layups.
More endurance in long matches: Avoid fatigue in the last sets.
Less risk of injury: Strengthens key joints and muscles.
Greater stability and control on the track: Improves balance when moving quickly.
What muscles are key in padel?
Core: Essential for stability and power transfer during strokes.
Legs: For quick movements and changes of direction.
Shoulders and arms: For power and control of blows.
Glutes and lower back: To maintain a strong posture and avoid overload.
Conclusion: Proper strength training will make you more resilient, powerful, and confident on the track.
- Strength routine for padel players
Exercises to improve punching power
Dumbbell shoulder press (3 x 12 reps) → Strengthens shoulder stability.
Rotations with elastic bands (3x15 per side) → Improves core strength and trunk rotation.
Explosive push-ups (3×10 repetitions) → Simulates power in hits.
Exercises to improve mobility and stability on the track
Jump squats (3x10 reps) → Improves explosiveness in movements.
Lateral lunges (3x12 per leg) → Strengthens legs and improves lateral mobility.
Alternating plank (3 x 30 seconds) → Increases core stability.
Exercises to prevent injuries and improve muscular endurance
Shoulder band workout (3x15 reps) → Protects joints.
Heel raises (3x15 reps) → Prevents ankle injuries and improves reaction on the track.
Proprioception exercises (balance on Bosu or one foot) → Greater network stability.
Conclusion: Including these exercises in your routine will improve your strength, endurance, and prevent injury.
- 4-week training plan to improve strength in padel
Example of weekly progression:
Week 1-2: Strength and Stability Base
Day 1: Jump squats + explosive push-ups.
Day 3: Rotations with elastic band + core work.
Day 5: Proprioception and stability with balance exercises.
Week 3-4: Power and Specific Endurance
Day 1: Shoulder press + reaction exercises on the track.
Day 3: Speed work with lateral lunges.
Day 5: Combined strength and endurance exercises with little rest.
Conclusion: This plan will strengthen key padel muscles and make you faster and more resilient on the court.
- Common mistakes when training strength for padel (and how to avoid them)
Neglecting mobility and stability work.
Solution: Dedicate time to proprioception and core exercises.
Lifting too much weight and losing technique.
Solution: Prioritize the quality of movement over the quantity of load.
Not working on explosive strength.
Solution: Includes exercises such as dynamic jumps and push-ups to improve reaction on the court.
Training only strength and forgetting about endurance.
Solution: Combine strength exercises with endurance circuits for better performance during long matches.
Conclusion: Avoiding these mistakes will help you maximize the benefits of strength training in padel.
- How to measure your progress in strength training for padel
Improvement indicators
Greater power in shots and volleys.
Less fatigue in the final stages of each match.
Better stability and control on the track.
Less muscle discomfort or injuries.
Methods for evaluating progress
Record how many complete repetitions you do in each exercise and progressively increase.
See if you feel stronger and more resilient during matches.
Evaluate whether you have improved your reaction to movements and impacts.
Keys to maintaining motivation
Introduce variations in your exercises to keep your workout dynamic.
Set small weekly strength and endurance challenges.
Celebrate improvements in your game that come from your physical training.
Conclusion: Measuring your progress will allow you to keep moving forward and avoid stagnation in your physical preparation.
Conclusion
Proper strength training It will make you more powerful, resilient and stable on the track, improving your performance and reducing the risk of injury. If you include specific exercises and work progressively, you'll notice a big change in your game.
Summary of keys to improving strength in padel:
Build punching power with shoulder and core exercises.
Improves mobility and stability with proprioception and balance work.
Includes explosive exercises such as jumps and dynamic push-ups.
Strengthens legs and core to improve agility and endurance on the track.
Evaluate your progress and adjust your workouts to keep improving.
If you follow these tips, you'll notice that you're faster, stronger, and more resilient on the court in just a few weeks. Start your padel strength training today!
Recommendation of the week
"Strength in Padel in 7 Days" Challenge
For one week, try this plan:
Day 1: Jump squats + explosive push-ups.
Day 3: Rotations with elastic band + proprioception exercises.
Day 5: Endurance work with strength exercises without much rest.
After 7 days, you'll notice more power in your shots and greater stability on the court. Take on the challenge and take your padel to the next level!
