Training Padel

Performed by Federico Chingotto with his physical trainer Martín Pitillas, this strength session is built around compound movements and focuses on the lower body. The goal is to mainly develop strength and explosiveness, combining heavy-load movements with plyometric jumps.

The session is demanding, with technically complex exercises, so it is recommended to perform it under the supervision of a coach.

Required equipment: dumbbells of varying weights, a barbell with weight plates, and a bench. This session is best done in a gym setting.

Exercise 1

Lateral Lunges with Dumbbell

Lateral lunges with dumbbells are both a strength and mobility exercise. They consist of stepping sideways and bending one leg while keeping the other extended. They strengthen the lower body (quadriceps, hamstrings, glutes, and adductors) while improving stability, core engagement, and hip mobility.

2 sets of 5 reps per leg.

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Execution technique:

1. Starting position: Stand upright holding a dumbbell in each hand by your sides (or a single dumbbell with both hands in front of your chest).
2. Movement: Take a big lateral step, bend the knee of the stepping leg, hips back, while keeping the opposite leg straight.
3. Return: Push off the bent leg to come back to the starting position. Alternate sides.

Federico Chingotto uses a small variation of this exercise: he always returns to the starting position while keeping his knee raised in the air.

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Tips for maintaining proper form:

• Keep your back straight and your core engaged; avoid leaning forward.
• Plant your foot fully flat during the lateral step, without letting the knee collapse inward.
• Control the range of motion according to your hip and adductor mobility.
• Start with no weight or light dumbbells before progressing.

Video credits: 1 dia ENTRENANDO con CHINGOTTO – TeenPadel – YouTube

Exercise 2

Barbell Jump Squats

The barbell jump squat is a plyometric and explosive movement that consists of performing a squat with the bar resting on your traps, followed by a vertical jump. It develops power, speed, and lower-body strength.

2 sets of 4–6 repetitions. Adjust the bar weight according to the athlete’s level.

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Execution technique:

• Starting position: Barbell on the traps as in a back squat, feet shoulder-width apart, core braced.
• Descent: Bend your legs into a standard squat, hips moving back.
• Drive: Push explosively through the legs to leave the ground in a vertical jump.
• Landing: Land softly with bent knees to absorb the impact, then move directly into the next repetition.

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Safety tips:

• Use a light to moderate load to reduce injury risk (speed takes priority over weight).
• Maintain strong core engagement and a straight back to protect your spine.
• Control the landing, absorbing the impact with your legs.
• Avoid this exercise if you experience knee or back pain.
• First master the unloaded jump squat before progressing to the barbell version.

Video credits: 1 dia ENTRENANDO con CHINGOTTO – TeenPadel – YouTube

Exercise 3

Plyometric Jumps – from a seated position (Seated Box Jump) and from an elevated surface (Depth Jump or Drop Jump)

Seated jumps and depth jumps are complete plyometric drills that target the quadriceps, hamstrings, glutes, calves, and core, while developing power and explosiveness.

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Seated Box Jump

2 sets of 3 repetitions.

Start seated on a bench or box with feet on the ground. Perform an immediate and powerful vertical jump, aiming to minimize ground contact time. Starting from a seated position eliminates the use of momentum, forcing maximal force and explosiveness from the outset.

Tips:

• Keep your back straight and your core tight.
• Use your arms to assist with the drive.
• Land softly, bending your knees to absorb the impact.

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Depth Jump / Drop Jump

2 sets of 3 repetitions.

Start standing on a box or platform, let yourself drop down (without jumping downward), and immediately rebound into a vertical jump. This exercise develops neuromuscular reactivity and plyometric power.

Tips:

• Land on the balls of your feet and bend your knees to absorb the impact.
• React as quickly as possible upon ground contact to maximize explosiveness.
• Choose an appropriate box height (start low and increase gradually).
• Use your arms to propel yourself upward.

Video credits: 1 dia ENTRENANDO con CHINGOTTO – TeenPadel – YouTube