Building Strength and Power: Padel Coaching Drills for Explosive Hits

As a padel coach, one of the key areas we focus on is developing our players’ strength and power. These attributes are vital for executing explosive hits that can take your game to the next level. In this article, I will share some fun and engaging padel coaching drills that will help you build the strength and power necessary to dominate on the court.

1. Medicine Ball Slams

Medicine ball slams are an excellent exercise to develop explosive power in your shots. Start by standing with your feet shoulder-width apart, holding a medicine ball above your head. As you bring the ball down, forcefully slam it onto the ground while simultaneously bending your knees and engaging your core. This movement simulates the motion of a powerful padel shot and helps strengthen your upper body, core, and legs.

Integrate medicine ball slams into your padel coaching drills by incorporating them into warm-up routines or as a standalone exercise. Aim for 2-3 sets of 10-12 repetitions, gradually increasing the weight of the ball as your strength improves.

2. Plyometric Lunges

Plyometric lunges are fantastic for building lower body strength, explosive power, and improving agility. Begin by standing with your feet hip-width apart. Step forward with your right foot into a lunge position, making sure your knee is bent at a 90-degree angle. From this position, explosively jump up, switching your feet mid-air and landing with your left foot forward in a lunge position. Repeat this movement, alternating between lunges, for a set number of repetitions or a specific time period.

Incorporate plyometric lunges into your padel coaching drills by including them during footwork and agility training sessions. Start with 2-3 sets of 10-12 repetitions per leg, gradually increasing the difficulty and intensity as your players become more proficient.

3. Resistance Band Exercises

Resistance bands are versatile tools that can be used to target multiple muscle groups and improve functional strength. Incorporate the following exercises into your padel coaching drills:

• Band Pull-Aparts: Stand with your feet shoulder-width apart, holding a resistance band in front of you with both hands. Pull the band apart, bringing your hands towards your sides while squeezing your shoulder blades together. This exercise develops upper back and shoulder strength, aiding in generating power during your shots.
• Band Squats: Place the resistance band above your knees. Stand with your feet shoulder-width apart. Perform a squat, ensuring your knees track in line with your toes. This exercise targets the glutes, hamstrings, and quadriceps, supporting explosiveness during movement.

Integrate these resistance band exercises into your padel coaching drills as part of strength training circuits or as standalone exercises. Aim for 10-12 repetitions of each exercise for 2-3 sets, gradually increasing resistance as your players progress.

Conclusion

Building strength and power is essential for any padel player looking to enhance their explosive hits on the court. Incorporate these padel coaching drills into your training routines and witness the improvement in your players’ performance. Remember, consistency and proper technique are key to maximizing the benefits of these exercises. So, grab a medicine ball, resistance bands, and get ready to take your padel game to new heights!