Like any other sport, padel is a game that demands more than just casual matches to master. Passion alone won’t suffice for the agility and strategic flexibility that’s needed. Imagine sprinting across the padel court, legs full of energy, and you effortlessly take on the spinning ball.

This is possible if the workout becomes a part of your routine. Just a few simple exercises, and you will feel energized to give a sharp and strong performance on the court. So, the question that now arises is: What exercises should you do?

This article lists 7 of such commonly known exercises with a significant impact on your gameplay.

1. Split-Step Bounce 

This one is perhaps the most important move in padel and should be played between every padel shot. This move involves a little bounce on the toes, and this is what makes you ready for the next shot.

This little bounce is like a super move, making you light on your feet and increasingly responsive. Just stand ready in a wider stance and hop on your toes. The move is simple, but it brings flexibility and agility to your body. Thus, it trains you to spring in any direction with ease and comfort.

Simple workout: Practice going from a standing position to a wider stance with a light hop. Continue doing it a few times daily to get your body ready for smooth yet strong moves. 

2. Squats 

Lower-leg strength is another necessary trait that you should possess for good padel play. This strength keeps you able to able to bend and strike back a fast volley or a bandeja with a lot of slices.

Squats are a perfect exercise that lets you gain this strength fast. These moves train your thighs and hamstrings for quick, powerful bends on those tricky, low volleys.

Exercise Method:

• Stand still in a wider stance and bend your knees, making a 90-degree angle with the lower legs. 
• Keep your arms in parallel to the bent knees for good balance. 
• Stay in the same position for a second or two and then straighten up. 
• Repeat the same move several times—about three sets of 10. 

Bonus: Practicing squats helps prevent leg injuries, which happen in the majority of padel mishaps.

3. Shuttle Runs 

Maintaining the balance during rapid court movements is necessary. The moment you lose it; you can lose your game.

Shuttle runs are another simple exercise that helps maintain agility on the court. The exercise is good enough to boost your agility and speed, while letting you stay balanced under pressure.

How to do it? 

• Place two cones, or even objects, around 10 meters apart.  
• Sprint between them and touch the cone every time you get there. 
• You can mix it into your rally drills too—hit, run, hit again.  

4. Sidesteps 

A light workout helps prepare the body’s muscles to tolerate some strain. And sidesteps are one effective way to do that. During the warm-ups, it’s an easy drill that: 

• Builds your stamina 
• Keeps you balanced 
• Maintains your focus on the ball 

The exercise particularly serves as a game-changer when your opponent lobs the ball over your head.

How to do it? 

• Stand tall in a slightly wide-leg stance, with knees slightly bent. 
• Step your right foot to the side, then quickly bring your left foot in to meet it. 
• Repeat the movement in the same direction for a set distance or number of steps. 
• Maintain a light bounce in your knees and stay on your toes. 

5. Shoulder Rotations 

Besides quick court movements, agile shoulder rotations are crucial to smoothly winning a padel tournament. Shoulder rotations help achieve strong and precise padel shots. This not only improves strength but also the flexibility of the shoulder. One good way of achieving this strength is by the use of dumbbells.

Exercise method:

• Hold a small weight (for starters) in each hand and lift them to shoulder height. 
• For about 15 seconds, rotate your arms in a clockwise fashion, and then do the same in an anticlockwise motion. 
• Repeat the same motion 3 times. 

Practicing this workout not only gives you strength but also lets you hit your shots with more strength and accuracy. 

Other shoulder exercises that you can do at home are: 

• Pushups (try 3 sets of 5-10) 
• Incline Pushups  
• Plank (try 20 seconds, then 30, then build up) 

6. Lateral Leg Raises 

As we know, sideways movement is as important in padel as moving front or backward. This sideways mobility mainly depends on the strength of the leg and thigh muscles. During the play, it helps improve quick and efficient movements.

Exercise method: 

• Lie on your side with your lower leg stabilized. 
• Raise your upper leg straight up. 
• Slowly lower your leg and repeat the movement. 
• Perform this exercise about 12 times on each side. 

This simple workout impacts big — strengthening your inner and outer thigh muscles, improving your lateral movement. 

7. Endurance Exercise 

In padel, endurance is crucial as the game demands the maintenance of physical vigor for an extended time. With increased stamina, you can give your best throughout the match.

Exercise method:

• Run for 20 minutes at a moderate pace. 
• Try to increase your speed every 5 minutes. 
• Repeat the exercise daily with a gradual increase in time. 

Tip: Another way is to accompany this workout with endurance training on machines like a bike or treadmill. 

Final Words 

Improving your padel game doesn’t require complex routines, just simple, consistent exercises. These simple workouts build agility, strength, and sharper reflexes. By adding them to your weekly routine, you’ll begin to notice real progress in both confidence and performance.

Whether you’re a beginner or seasoned player desiring to skill up, these easy padel exercises are your path to smarter, stronger play. 

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