Padel Workouts Drills And Warm Up Tips

Padel Workouts Drills And Warm Up Tips

Padel is a racquet sport similar to tennis, only it is played on a smaller court with walls that allow for greater ball rebounding. It is a high-energy, fast-paced activity that involves a combination of cardio, strength, and agility. Padel can provide a multitude of health and fitness advantages, including.

Padel Racket Health And Fitness Advantages

  • Cardiovascular fitness
  • Strength and endurance
  • Flexibility and agility
  • Weight loss
  • Stress relief

Overall, padel is a pleasant and interesting activity with several physical and mental health advantages. If you’re searching for a fresh and fun approach to enhance your fitness, padel is a great option.

6 Padel workouts that can improve your game

Here are 6 padel workouts that can improve your game.

1. Footwork Drills 

Here are some common footwork drills in padel.

footwork drills in padel.

Shuffle from Side to Side

Quickly go from one side of the court to the other, keeping your knees bent and your weight balanced.

Swift feet

Arrange cones in a straight line and quickly move your feet in and out of the cones while maintaining your balance.

Crossover step

Begin at one corner of the court and step one foot over the centre line, then rapidly bring the other foot over to join it. Repetition is required.

Shuffle forward and backward

Shuffle forward and backward

Step forward with one foot, then bring the other foot up rapidly to meet it. Rep, this time heading across the court.

The agility ladder

Run up and down an agility ladder, concentrating on rapid, accurate footing.

2. Serve practice drills 

Here are some common serve practice drills in padel:

Serve padel racket practice drills 

Practice with a specific goal in mind

Serve at a precise target on the court with the goal of hitting it regularly. For this purpose you also need best padel rackets.

Serve to a teammate

Serve to a partner who returns the ball so you may improve on both your serve and return abilities.

Variations on serving

To increase your adaptability, try several serve types including as topspin, slice, and drop shot serves.

Serve under pressure

Simulate game-like pressure by having a partner or coach randomly yell out where they want you to serve the ball.

Serve with precision

Place cones around the court and see how many serves you can place in a row within the cones.

3. Volley repetition 

Here are some common volley repetition drills in padel:

volley repetition drills in padel

The volley wall

Find a wall or a partner to hit volleys against, paying close attention to technique and placement.

Cross-court volley

Practice back-and-forth volleys with a partner, alternating between cross-court strokes.

Combination of volley and approach Simulate game-like conditions by hitting a volley followed by an approach shot.

Volley to a point

Choose a target on the court and strive to hit volleys into that region on a consistent basis.

Volley response practise

Allow a partner or coach to smash high-flying lobs at you so you can practise responding fast and hitting excellent volleys.

4. Overhead smash repetition 

Here are some common overhead smash repetition drills in padel:

overhead smash repetition drills in padel

Overhead wall hits

Find a wall or a partner against whom to strike overheads, focusing on appropriate technique and power.

Overhead cross-court

Practice back-and-forth overheads with a partner, alternating between cross-court strokes.

Overhead reaction drill

Hit high-flying lobs with a partner or coach to learn responding fast and hitting efficient overheads.

Overhead to a target

Choose a target on the court and strive to knock overheads into that region on a consistent basis.

Overhead rally

 Play an overhead rally with a partner, focused on using overheads to finish points.

5. Conditioning exercises 

Here are some common conditioning exercises for padel:

conditioning exercises for padel


Jog around the court, concentrating on maintaining good form and moving quickly.

Jumping jacks

To enhance cardiovascular endurance, begin with a simple jumping jack then proceed to more sophisticated forms.


Skirt about the court, concentrating on rapid, precise motions.


Do a sequence of burpees, concentrating on explosive force and general fitness.


Include squats in your workouts to increase lower-body strength and stability.

6. Partner drills 

Here are some common partner drills in padel:

partner drills in padel


Play back-and-forth shots with a partner, paying close attention to form and court location.

Playing points

Simulate match-like circumstances by playing mini-games or full points with a partner.

Feeding drills

 One pair executes certain shots, such as volleys or overheads, while the other partner practises returning them.

Approach shot drills

One partner strikes approach shots while the other works on successful volleys or overheads.

Serve and return

Take turns serving and returning to improve your serve and return skills.


It is advised that you exercise at least three to four times each week in order to improve your physical and mental ability on the court.

Some frequent padel workout faults include not warming up properly, exercising too hard and too often, not having a balanced training programme, and not stretching and cooling down appropriately after training.

Warm up correctly before exercising, work within your personal limits, and gradually increase the complexity of exercises as you develop to avoid injuries. Furthermore, regular stretching and cool-down activities might aid in injury prevention.

You may practise padel at home. You may practise a variety of exercises and drills at home, including cardio, bodyweight exercises, plyometric activities, and stretching.

A personal trainer is not required for padel training, but it may be advantageous since a personal trainer can assist build a training programme targeted to your unique requirements and goals, as well as give direction and comments on your technique.


In summary, padel is a sport that demands both physical and mental preparation to excel in. Exercises to develop endurance, strength, speed, agility, balance, coordination, attention, and concentration should all be included in a well-rounded training programme.

It is critical to practise certain abilities and techniques including as serving, receiving, volleys, overhead shots, and footwork with a partner as well as in match simulation.

Stretching, foam rolling, mild cardio, and correct hydration and nutrition are all important for recovering from padel and preventing muscular soreness.

It’s crucial to remember that everyone’s fitness level and ability vary, so work within your own limitations and progressively raise the intensity of the exercises as you develop. Regular practise may help you enhance your physical and mental ability on the padel court while also increasing your enjoyment of the sport.

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