Different Types of Strength Training for Padel Players

Padel is a sport that combines elements of tennis and squash, which makes it a fast-paced and exciting game. Padel requires fast reactions, quick footwork, and endurance, making it necessary for players to have a balance of specific skills. Padel players need to be physically fit, and it is essential to add strength training to their routine. This article highlights different types of strength training techniques that padel players can use to improve their game.

Bodyweight Exercises

Bodyweight exercises are an excellent way to build strength, and they require no equipment or gym membership. A padel player can benefit from these exercises because they focus on using their own body weight as resistance. Push-ups, squats, lunges, and planks are great examples of bodyweight exercises that will improve the player’s overall strength.

Push-ups

Push-ups are a great exercise that work on the upper body, specifically the chest, triceps, and shoulders. They also help improve core stability. Push-ups are an excellent exercise for padel players because they need upper body strength while hitting the ball and returning shots. To perform a push-up, start in a plank position with your elbows tucked into your ribs. Lower down until your chest almost touches the ground, then push back up.

Squats and Lunges

Squats and lunges are great exercises that work on lower body strength and can help improve a padel player’s footwork. These exercises improve hip mobility, knee stability, and leg strength. A squat is performed by standing with feet shoulder-width apart and lowering down into a sitting position. Lunges are performed by stepping one foot forward and lowering down until your knee almost touches the ground, then stepping back.

Weight Training

Weight training is an excellent way for padel players to build muscle and strength. It can be done with dumbbells, barbells, resistance bands, or machines. It is crucial to ensure that the player’s form is correct to avoid injury. The following are some examples of weight training exercises for padel players:

Biceps Curls

Biceps curls work the upper arm muscles and are essential for the player’s ability to hold the padel racket correctly. To perform biceps curls, stand with your feet shoulder-width apart and hold a weight in each hand. Curl the weights up towards your shoulders, then lower them down slowly.

Leg Extension

Leg extension exercises work on the quadriceps, which is essential for jumping and lunging movements. To perform leg extensions, sit at a leg extension machine, and extend your legs out in front of you. Lower the weight back to the starting position.

Plyometric Exercises

Plyometric exercises are high-intensity exercises that involve jumping, hopping, and bounding. They are great for padel players as they build explosive power and speed, helping players to return shots quicker. Plyometric exercises include box jumps, skiing jumps, and squat jumps.

Squat Jumps

Squat jumps work on leg strength and explosiveness, making them ideal for padel players. To perform squat jumps, start in a squat position and jump up as high as possible.

Box Jumps

Box jumps require a box or bench and help padel players to improve their footwork and explosive power. To perform box jumps, start in a squat position and jump onto the box, then step back down.

Conclusion

Padel strength training is essential for players to improve their game and reduce the risk of injury. By incorporating bodyweight exercises, weight training, and plyometric exercises into their routine, padel players can improve their strength, power, and speed. It is vital to ensure that correct form is used during training to maximise the benefits of each exercise. By using these training methods, padel players can take their game to the next level.