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Creating a Home Workout Routine for Padel: Tips and Exercises

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Creating a Home Workout Routine for Padel: Tips and Exercises

Are you missing your regular padel sessions due to the lockdown? Don’t worry! You can still sharpen your skills and stay in shape by doing padel exercises at home. In this article, we will discuss some of the best exercises and ways to create a home workout routine for padel.

Benefits of Home Workout Routine for Padel

Working out at home has many advantages. You can stay active and maintain your fitness level, even when you aren’t able to make it to the court. Here are some of the benefits of creating a home workout routine for padel :

1. It helps you maintain your padel skills and technique.
2. You can build strength and endurance for longer rallies and matches.
3. You can work on your footwork, agility, and speed.
4. It can help prevent injuries that come with playing padel.

Creating your Home Workout Routine for Padel

To create a workout routine for padel, you need to focus on exercises that strengthen your core and legs, improve your balance, and enhance your reflexes. Here are some padel exercises at home that you can include in your workout routine:

Jumping Jacks

Jumping Jacks are great to warm-up for any exercise. They help in loosening the muscles and providing a cardio boost. They focus on leg muscles, calves and buttocks. Perform for 30 seconds in reps of 3 to get your heart rate up.


Lunges are great exercises for the lower body. They work on your quadriceps, glutes, and hamstrings. You simply need to stand straight with your feet hip-width apart, and step forward with one foot while keeping the other foot in its place. Bend your knees and get down till your shin is parallel to the ground. Keep your back straight and hold for 30 seconds before returning to the starting position. Repeat with other leg. Perform for 3 sets of 10 reps.

Calf Raises

Calf raises are an excellent exercise for strengthening your calf muscles. They improve your jump height and explosive power on the court. To do calf raises, stand on a step with your feet slightly apart, so that your heels are slightly off the edge. Lower your heels down towards the floor, then raise your heels up as high as possible. Repeat for 3 sets of 15 reps.

Plank Jacks

Plank Jacks are a challenging exercise for the core, shoulders, and legs. They help in building agility and improving coordination. Begin in a plank position, with your hands on the ground shoulder width apart and your feet hip-width apart. Jump your legs out to the sides, then jump them back to the middle. Perform for 30 seconds in sets of 3.

Forearm Plank

Forearm plank is a great exercise for building core strength. A strong core helps in stabilizing the body and providing a better base for swinging the paddle. To do a forearm plank, lay flat on your stomach and raise your body with your forearms and toes while keeping your elbows in line with your shoulders. Hold the position for 30 seconds and do for 3 sets.


Padel exercises at home can help you maintain your fitness and prepare for the game, even when you can’t make it to the court. The exercises outlined here are just a few of the many exercises that you can do at home. When creating your workout routine, make sure to include a variety of exercises to challenge your body in different ways. Consider incorporating some cardio and flexibility exercises as well to round out your routine. Stay fit and stay healthy!

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