Warm-Up & Cool-Down: Dein Schlüssel zu mehr Performance & weniger I The Padel Society

Warm-Up & Cool-Down: Your Key to More Performance & Less I The Padel Society

Warm-Up & Cool-Down: Your Key to Better Performance & Fewer Injuries

How often do you go straight from the car to the court – without warming up, without preparation? And how often do the first few minutes feel sluggish or end with a muscle pull? Warm-up and cool-down are the most underestimated routines in padel, yet they are crucial for performance, mobility and injury prevention.

The Padel Society shows you how to improve your performance and make your game healthier in the long term with a few targeted exercises before and after the match.

Why the warm-up is your most important shot.

A good warm-up is not a waste of time, but an investment in your game. It specifically prepares your body and mind for the upcoming strain:

  • Increases body temperature: Muscles become more elastic and react faster.
  • Activates the circulatory system: More oxygen reaches the muscles.
  • Improves coordination: The nervous system is trained to be responsive.
  • Prevents injuries: Cold muscles are more susceptible to strains and overloads.

The Perfect 10-Minute Padel Warm-Up

Before you start, make sure you wear functional clothing that offers freedom of movement. Our breathable men's outfits and lightweight women's collections will optimally support you.

Phase 1: General warm-up (3–4 minutes)

Get your circulation going. Choose one or more of these exercises:

  • Easy jogging around the field or in place.
  • Jumping Jacks.
  • Jumping rope – with or without a rope.

Phase 2: Dynamic Stretching (5–6 minutes)

Avoid static holding – the goal is activation, not relaxation.

  • Arm circles: 10x forward, 10x backward (small and large circles).
  • Trunk rotations: Gently rotate from left to right to mobilize the upper body.
  • Leg swings: Hold onto the bars and swing each leg back and forth 10 times, as well as sideways.
  • Lunges: 5 large steps per side activate the hips and thighs.

Phase 3: Warm-up (2–3 minutes)

Start with short volleys at the net and gradually increase the pace. Goal: To develop a feel for the ball and movement.

The Cool-Down: Your Reset Button After the Match

After the match, your body is at operating temperature – stopping abruptly can strain your circulatory system and muscles. A structured cool-down helps with recovery and prepares you for the next game.

  • Slowly and steadily lowers the heart rate.
  • Promotes the breakdown of metabolic products (e.g. lactate).
  • Improves mobility and reduces muscle soreness.

The effective 5-minute paddle cool-down

After the last exchange of the ball, it's all about: calming down, breathing, stretching. Put on a comfortable layer – for example, our soft hoodies from the Society Staples collection – and give your body the well-deserved rest.

Phase 1: Cool-down (1–2 minutes)

Walk a few slow laps around the court. Take deep breaths in and out to initiate recovery.

Phase 2: Static Stretching (3–4 minutes)

Hold each stretch for about 20–30 seconds per side.

  • Thighs: While standing, pull the heel towards the buttocks.
  • Calf: Lean against the glass with your hands, stretch one leg back.
  • Shoulder/Triceps: Take one arm over your head and gently pull the elbow down.
  • Forearm: Extend arm, pull hand down and up – prevents the typical "paddle elbow".

Conclusion: Invest 15 minutes, win an entire game.

A consistent warm-up and cool-down are small routines with a big impact. They increase performance, promote recovery and protect against injuries.

Make them an integral part of your game – your body will thank you with more energy, consistency and fun on the court.