Padel Fitness: 7 Exercises for More Power, Stability and Endurance

Padel is an explosive and demanding sport. To be able to play just as powerfully in the third set as in the first, and to prevent injuries, good basic fitness is essential. Specific off-court fitness training is the key to taking your game to the next level.

We've compiled 7 of the most effective exercises for padel players that you can easily do at home or in the gym. They specifically target the muscle groups you need most on the court.

1. Squats: The foundation for a strong lower body

Why they are important: Padel is played with the legs. Deep positions in the defense, explosive runs to the net – all of this requires strength in the thighs and buttocks. Squats are the king of exercises for this.

Here's how it's done: Stand with your feet shoulder-width apart, pointing slightly outwards. Lower your buttocks as if you were sitting down on a chair. Keep your back straight and your chest upright. Go as low as possible without lifting your heels off the ground. Push yourself powerfully back up. (3 sets of 10-15 repetitions)

2. Lunges: For stability and initial acceleration

Why they are important: The quick lunges to short balls or to the side are typical for padel. Lunges simulate this movement and improve your balance and strength in each leg individually.

Here's how: Take a large step forward and bend both knees to approximately 90 degrees. The front knee should not extend beyond the toes. Push yourself back to the starting position from the front leg. (3 sets of 10 repetitions per leg)

3. Forearm Support (Plank): A strong core is everything.

Why it's important: Every rotation in a bandeja or smash comes from a stable torso. A strong core protects your back and allows for more efficient power transfer into the arm.

Here's how: Support yourself on your forearms and toes. Form a straight line from your shoulders to your heels. Tighten your stomach and buttocks and hold the position. (3 sets, hold each for 30-60 seconds)

4. Russian Twist: For explosive rotational power

Why it's important: This exercise targets the oblique abdominal muscles, which are responsible for the power in all rotational shots like the Bandeja or the Vibora.

Here's how: Sit on the floor, raise your legs slightly and lean your upper body back slightly. Hold your hands in front of your chest (optionally with a small weight) and rotate your upper body in a controlled manner from one side to the other. (3 sets of 20 repetitions)

5. Jumping rope: For fast feet and endurance

Why it's important: Fast, light footwork is crucial in padel. Jumping rope is one of the best exercises to improve your agility, coordination, and basic endurance.

Here's how it works: Start with easy jumps and try to keep going for several minutes. Vary the pace and incorporate short sprints. (e.g. 5 rounds of 2 minutes of jumping with 1 minute of rest)

6. External Shoulder Rotation with Band: Prevention for the Shoulder

Why it's important: The shoulder is heavily stressed during the many overhead strokes. This exercise strengthens the small muscles of the rotator cuff and helps prevent injuries.

Here's how: Attach a light resistance band at elbow height. Grasp the band, keep your elbow close to your body, and rotate your forearm outwards against the resistance of the band. (3 sets of 15 repetitions per arm)

7. Medicine ball throws against a wall: For explosive striking power

Why they are important: This exercise simulates the explosive power development during a smash or volley and trains the entire kinetic chain from the legs to the arms.

Here's how it works: Stand sideways to a stable wall. Hold a medicine ball with both hands and throw it against the wall with an explosive torso rotation. Catch the ball and repeat the movement. (3 sets of 10 repetitions per side)

Conclusion: Become an athlete on the court.

Integrate two to three of these exercises regularly into your training plan. You will quickly notice how you stand more stably on the court, hit more powerfully, and last longer. Pack your sports gear, a water bottle, and a towel into a bag – our spacious tote bag is perfect for carrying everything you need for your workout – and get going!

Your fitness is the foundation for your success and enjoyment of the game. Become a padel player, not just a padel enthusiast.

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