This fun neural activation drill helps the player sharpen their reflexes on court while also working on agility. The player must stay fully alert throughout the exercise, catching balls thrown by the coach and immediately returning them, with several variations to increase difficulty.
The hip is a highly solicited joint in padel, especially during external rotations when reaching for the ball and generating power in shots. It is therefore important to mobilize and stretch it to avoid injuries.
This circuit training of 3 stations is designed to improve upper- and lower-body coordination, develop leg explosiveness through quick steps and jumps, and build strength with a lift and throw using a light medicine ball. Because it requires specific equipment, it is best performed in a gym setting.
Practiced by professional player Miguel Lamperti, this intense workout targets both the player’s cardio and the explosive strength of the upper body. It is a cardio circuit alternating different movements in sequence for set periods of time: battle ropes, shadowing padel strokes with dumbbells, push-ups…
The goal of this 30-minute session is to comprehensively strengthen the lower body. The three compound exercises presented are fundamentals for building strength in the quadriceps, glutes, and hamstrings. They also engage the stabilizing muscles, which are essential in padel.
Used by Martín Di Nenno during his pre-season preparation, this upper-body strength circuit is quite complete for padel players. It is demanding because it combines several multi-joint movements that require good physical condition…
The Box Jump is a highly effective plyometric exercise for developing explosiveness, speed, and muscular power. In addition to heavily engaging the legs and core, it strengthens coordination and improves reaction time — both essential in padel, where quick starts are key.
Designed so that anyone can practice it at home, this training circuit combines three quick stations of explosiveness and strength endurance through compound movements. The three stations are performed one after the other without rest.
The shoulder joint is one of the most injury-prone areas, because it is highly mobile — and this very mobility leads to instability. Repetitive movements and overuse of these muscles and joints, typically through the overhead actions in padel, can often cause instability and, over time, lead to injuries.
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.
