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The Ultimate Padel Workout: A Comprehensive Guide

2 min read

The Ultimate Padel Workout: A Comprehensive Guide

Whether you’re a beginner or an experienced padel player, incorporating a padel workout into your training regimen can take your game to the next level. Padel is a fast-paced sport that requires quick reflexes, endurance, and strength. In this comprehensive guide, we’ll cover everything you need to know to create the ultimate padel workout that will improve your game and your overall fitness.


Before diving into your padel workout, it’s essential to warm up properly. Start with five to ten minutes of aerobic exercise to get your heart rate up and your muscles warmed up. Then move on to dynamic stretching exercises, such as leg swings, arm circles, and lunges. These stretches will help increase your range of motion and prepare your body for the workout ahead.

Cardiovascular Endurance

Padel is a high-intensity sport that requires a lot of running and jumping. To improve your cardiovascular endurance, include exercises such as running, cycling, or jumping rope in your padel workout. Aim for at least 30 minutes of continuous aerobic exercise three times a week.

Strength Training

In addition to cardiovascular endurance, padel also requires strength in your legs, core, and upper body. Include exercises such as squats, lunges, push-ups, and planks in your workout to strengthen these areas. Aim for two to three sets of 10-15 repetitions for each exercise.

Agility and Footwork

Agility and footwork are crucial skills in padel. To improve your agility, include exercises such as ladder drills and cone drills in your workout. For footwork, practice drills that involve quick movements and changes of direction, such as sprinting and shuffling.


Recovery is an essential aspect of any workout routine. To prevent injury and improve your performance, include rest days in your padel workout schedule. On these rest days, focus on activities that promote recovery, such as foam rolling, stretching, and yoga.


Incorporating a padel workout into your training regimen can improve your game and overall fitness. By including cardiovascular endurance, strength training, agility and footwork, and recovery in your workout routine, you’ll be well on your way to becoming a better padel player. Remember to warm up properly and give yourself time to recover. With dedication and consistency, you’ll see improvement in no time.

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