Get Fit for Padel: Essential Beginner Exercises

Are you new to padel and looking to improve your fitness? Look no further! We’ve put together a list of essential padel exercises for beginners that will help you get in shape and improve your game.

Warm-up Exercises

Before we dive into the more intense exercises, it’s important to warm up properly. A good warm-up will help prevent injury and get your blood flowing. Here are a few exercises to get you started:

1. Jogging: A simple jog around the court will get your heart rate up and help warm up your muscles.

2. High Knees: Stand in place and march on the spot while raising your knees as high as possible. This exercise will help increase your lower body power and coordination.

3. Lateral Shuffles: Start with your feet hip-width apart and shuffle to your right side, bringing your left foot in to meet your right. Continue shuffling side to side.

Cardiovascular Exercises

A good cardiovascular workout is essential for improving your overall fitness and endurance on the court. Here are a few exercises to get your heart pumping:

1. Jumping Jacks: A classic exercise that’s great for improving cardiovascular fitness. Stand with your feet together and arms by your sides. Jump to spread your arms and legs wide, then return to the starting position.

2. Suicides: This exercise involves sprinting to different points on the court and then walking back. This exercise is intense but effective.

Lower Body Exercises

Strong legs are essential in padel as they help with balance, stability and power. Here are a few exercises to strengthen your lower body:

1. Lunges: Stand with your feet hip-width apart and step forward with your right foot. Bend both knees, keeping your weight on your front foot. Return to the starting position and repeat on the other side.

2. Squats: Stand with your feet slightly wider than hip-width apart and lower yourself down into a squat. Make sure to keep your back straight and your knees behind your toes.

Upper Body Exercises

A strong upper body is crucial for padel. It helps with your serves and volleys, and gives you more power behind your shots. Here are a few exercises to strengthen your upper body:

1. Push-Ups: Start in a plank position with your palms on the ground and your arms straight. Lower yourself until your chest touches the ground, then push back up.

2. Dumbbell Rows: Hold a dumbbell in your right hand and place your left hand and knee on a bench. With your palm facing your body, lift the dumbbell to your chest, then lower it back down.

Cooldown Exercises

After a workout, it’s crucial to cool down and stretch out your muscles. Here are a few exercises to include in your cooldown routine:

1. Arm Swings: Stand with your feet shoulder-width apart and swing your arms in circles, starting small and gradually getting bigger.

2. Hamstring Stretches: Sit on the ground with your legs straight out in front of you. Reach forward as far as you can towards your toes.

In conclusion, these essential padel exercises for beginners will help you get in shape and improve your overall fitness on the court. Incorporate these exercises into your workout routine and you’ll notice improvement in no time. Happy playing!