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.
Equipment needed: 4 cones; balance dome; light medicine ball; padel racket
This circuit training consists of chaining together three quick stations, with no rest between each one.
Station 1
Slalom around cones with small, quick steps at high intensity
Four cones are placed about one meter apart in a straight line. The player positions himself behind the first cone, holding a racket in the ready position.
At the signal, the player slaloms around each cone with intensity, using small, fast steps. The player always remains facing the line of cones and alternates the direction of rotation around each cone.
Once the four-cone slalom is completed, he immediately continues with the next station, without resting.
Station 2
Padel movements with racket on a balance dome
The player keeps the padel racket, places one foot on the balance dome and the other on the floor. He then executes a padel stroke (forehand or backhand) depending on which foot is on the ground.
He then makes a small hop to switch feet on the dome and performs the movement on the other side.
He completes 8 forehand and backhand strokes, then immediately continues to the next station, without pausing.
Station 3
Squat, lift and medicine ball slam
The player performs the following sequence three times in a row:
- picks up the medicine ball, squats while holding the ball,
- stands up and raises the ball overhead with arms extended,
- then slams it vertically to the ground.
Once the third station is completed, the player takes a two-minute break and then repeats it a second, then a third time.
Here is the demonstration video of one circuit training round:
Video credits: ENTRENAMIENTO FÍSICO DE PADEL: CONSIGUE UN FÍSICO WORLD PADEL TOUR – el4Set – YouTube