5 Mobility Exercises to Improve Your Padel Game

As an avid padel player, you know that fitness plays an essential role in your performance. Padel is a sport that demands quick movements, endurance, and flexibility. Therefore, improving your mobility with specific exercises can level up your game. Here are 5 mobility exercises to improve your padel game:

1. Lateral lunges

Lateral lunges are a great exercise to improve your balance and lateral movements, which are crucial in padel. Start with your feet shoulder-width apart and step to the side with your right foot. Shift your weight onto your right leg, bending your right knee while keeping your left leg straight. Return to the starting position and repeat with the left foot. Aim for 12 repetitions per side.

2. Forward lunges with a twist

This exercise will enhance your hip and thoracic spine mobility, improving your ability to rotate your body when hitting forehands or backhands. Start with your feet hip-width apart and lunge forward with your right foot. Twist your torso to the right, reaching your right arm towards the sky. Return to the starting position and repeat with the left foot, twisting to the left side. Aim for 10-12 repetitions per side.

3. Ankle mobilization

Padel demands constant change of direction, and strong ankles are essential to avoid injuries. Sit on the ground with your legs extended in front of you. Place a resistance band around the ball of your right foot and hold the other end with your hands. Slowly point and flex your foot, keeping your leg straight. Repeat 10-12 times and switch to the other foot.

4. Hip openers

Hip openers are fantastic exercises to improve your range of motion, which is necessary to perform efficient volleys and smashes. Start on your hands and knees, bringing your right knee towards your chest. Place your right ankle on your left thigh, creating a figure four shape with your legs. Sit back on your hips, feeling the stretch on your right hip. Hold for 30 seconds and repeat on the other side.

5. Shoulder rotations

Shoulder mobility is fundamental in padel, as it allows you to follow the ball and hit with power. Stand with your feet hip-width apart, holding a resistance band with both hands, and palms facing up. Raise your arms above your head, keeping your elbows straight. Move your arms back, keeping them parallel to the ground. Return to the starting position and repeat 10-12 times.

In conclusion, incorporating mobility exercises for padel into your training routine can significantly impact your game. These 5 exercises will improve your balance, agility, flexibility, and range of motion. Make sure to warm-up before doing the exercises and stretch after. Find a routine that works for you and start seeing the results on the court.