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Get Stronger and Fitter with These Top 10 Padel Exercises

3 min read

Get Stronger and Fitter with These Top 10 Padel Exercises

If you’re serious about becoming the best padel player you can be, you need to focus on strength and fitness. Here are the top 10 best padel exercises that will help you improve your game and get you in tip-top shape.

1. Squats

Squats are a great way to build lower body strength. Start with your feet shoulder-width apart, bend your knees and lower your body until your thigh is parallel to the ground. Then, push your body back up to starting position. Repeat for three sets of 12 reps.

2. Lunges

Lunges are perfect to work on the entire leg. Step forward with one foot and lower your body until your front knee is bent 90 degrees. Push off your front foot and return to the starting position. Repeat with the other leg. Do three sets of 12 reps.

3. Plank

The plank is an awesome exercise to strengthen your abs and core. Start on your hands and knees, push up onto your toes, and hold your body in a straight line from your head to your toes. Hold for 30 seconds, then rest for 30 seconds. Repeat three times.

4. Burpees

Burpees are a full-body workout to improve your agility and strength. Start standing up, then squat down and jump your feet back into a push-up position. Do a push-up, then jump your feet back up to your hands, and jump up into the air. Repeat for three sets of 10 reps.

5. Medicine Ball Slams

This exercise targets all major muscle groups and works on hand-eye coordination. Hold a medicine ball above your head, then slam it onto the ground as hard as possible. Catch the ball on the rebound, raise it to the starting position, and repeat for three sets of 10 reps.

6. Side Shuffle

The side shuffle is an essential exercise to enhance your lateral movement. Start by standing with your feet hip-width apart, then shuffle to the side as quickly as possible. Shuffle back to the other side and repeat for three sets of 20 reps.

7. High-Intensity Interval Training (HIIT)

HIIT involves performing intense exercises for short periods, followed by a brief recovery period. This training is great for developing stamina and cardiovascular capacity. Do 30 seconds of intense activity, like sprinting or jumping jacks, followed by a 30-second rest period. Repeat for 10 minutes.

8. Dumbbell Overhead Press

The dumbbell overhead press is a great exercise to strengthen your shoulders and arms. Hold a dumbbell in each hand, bring them to your shoulders, then push them overhead. Lower the dumbbells back to your shoulders and repeat for three sets of 10 reps.

9. Resistance Band Pull-Apart

Resistance band pull-apart is a fantastic exercise to work on upper back muscles. Hold a resistance band, keep your arms straight in front of you, and pull the band apart towards your sides. Repeat for three sets of 12 reps.

10. Run

Running is an excellent way to boost cardiovascular fitness and build stamina. Start with a few minutes of light jogging, then increase your pace for five to ten minutes. Slow down to a jog for another few minutes, then repeat the cycle for 20-30 minutes.


These top 10 best padel exercises will undoubtedly help you improve your fitness, strength, and performance on the court. Incorporate them into your regular training routine, and you’ll see the results in no time. Train hard, and good luck!

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