5 Essential Padel Warm Up Exercises for Any Skill Level

If you’re a padel player, you know that warming up before a match is essential. Proper warm up exercises can help prevent injuries and improve your game. But where do you start? Here are five padel warm up exercises that can benefit players of any skill level.

1. Jogging

Start your warm up with a light jog for 5-10 minutes. This will get your blood flowing and your heart rate up. Jog around the court or find a nearby path, and focus on keeping a steady pace. This exercise is great for increasing cardiovascular endurance, as well as warming up your legs and core.

2. Arm Rotations

Stand with your feet shoulder-width apart and your arms out to your sides. Slowly rotate your arms in small circles, gradually increasing the size of the circles. Reverse the direction of the circles after 10-15 reps. This exercise helps to loosen your shoulders and prepare them for the swinging motions involved in padel.

3. Squats

Stand with your feet shoulder-width apart, toes pointed slightly outward. Bend your knees and lower your hips down as if you’re sitting in a chair. Push through your heels to stand back up, and repeat for 15-20 reps. This exercise helps to activate your glutes, quads, and hamstrings, which are all important muscles for padel.

4. Lunges

Stand with your feet hip-width apart, and take a big step forward with your right foot. Lower your body down until your right knee is at a 90-degree angle, then push back up to stand. Repeat with your left foot, alternating legs for 10-15 reps per side. This exercise helps to improve your balance and strengthen your legs.

5. Jumping Jacks

Stand with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead, then jump back together while lowering your arms. Repeat for 20-30 reps. This exercise helps to improve coordination and get your heart rate up before a match.

These five padel warm up exercises are simple but effective, and can benefit players of any skill level. Remember to listen to your body and adjust the intensity as necessary. With a proper warm up, you’ll be ready to hit the court and play your best game.