Training Padel

Physical preparation

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Type of training

Cardio / Endurance

Speed / Explosiveness

Injury prevention

Stretching

Core training

Strength

Coordination / Agility

Body part

Upper body

Lower body

neuronal exercise padel

Neural activation drill to improve reflexes and coordination with Ariel Saravia

Coordination / Agility

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.

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stretching hips

Preventive exercises without equipment to avoid hip injuries

Injury prevention

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.

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coordination padel

A 3-station circuit to work on coordination, explosiveness, and strength

Coordination / Agility

Speed / Explosiveness

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.

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miguel lamperti padel

Miguel Lamperti’s physical training circuit to work on cardio and explosiveness

Cardio / Endurance

Speed / Explosiveness

Miguel Lamperti

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…

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air squat

Complete lower body strength training session without equipment

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.

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martin di nenno padel

Di Nenno’s pre-season physical training to strengthen the upper body

Speed / Explosiveness

Martín Di Nenno

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…

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box jumps

Explosiveness drill: box jumps to boost lower-body power

Speed / Explosiveness

Coordination / Agility

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.

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squat training

A short no-equipment circuit with one explosiveness drill and two strength drills

Speed / Explosiveness

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.

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shoulder band

Preventive exercises with a resistance band to avoid shoulder injuries

Injury prevention

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.

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Chingotto squat

Lower Body strength and explosiveness session by Federico Chingotto, designed by his physical trainer Martín Pitillas

Speed / Explosiveness

Federico Chingotto

Martín Pitillas

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.

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physical preparation padel

Working the abs and hip rotation with a medicine ball (by physical trainer Ariel Saravia)

Speed / Explosiveness

The medicine ball is an excellent tool to strengthen the abdominal core and improve coordination during movement. This exercise consists of throwing the medicine ball back to the coach while simulating a padel stroke (forehand or backhand) and performing proper hip rotation. A variation is later introduced to increase difficulty.

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galan squat

Alejandro Galán’s physical training with David Antona

Injury prevention

Alejandro Galán

This moderate-intensity session, designed and practiced by Ale Galán with his physical trainer David Antona, focuses on injury prevention and overall strengthening. The three main exercises target core stability and mobility, leg and back strength, and interval-based cardio. The session concludes with stretching.

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tapia coello warm up

Tapia and Coello’s quick physical and mental warm-up before a match, by their trainer Ariel Saravia

Coordination / Agility

Speed / Explosiveness

Performed in the locker room by Agustín Tapia and Arturo Coello before stepping onto the court, these two exercises are designed to wake up the players both physically and mentally, putting them in the best condition right from the start of the match.

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chingotto physical preparation

Federico Chingotto’s upper-body strength training session with Martín Pitillas

Speed / Explosiveness

Federico Chingotto

Martín Pitillas

Designed by Federico Chingotto and his physical trainer, Martín Pitillas, this strength session focuses on compound upper-body exercises. It primarily develops strength through pulling and pushing movements with heavy loads. The session is demanding, with fairly technical exercises,…

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stretching padel

Stretching for padel: a complete guide to avoid forgetting any muscle, prevent injuries, and speed up muscle recovery

Injury prevention

To be done before and/or after a session or a match, stretching is a fundamental part of physical preparation. It helps improve recovery by increasing blood flow to the muscles, prevents injuries by lengthening them, and increases joint flexibility.

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squat

A padel-specific training session at the Gustavo Pratto Academy: 3 circuits of 4 exercises

Coordination / Agility

Speed / Explosiveness

Gustavo Pratto Academy

This session practiced at the Gustavo Pratto Academy is very complete and quite demanding, as it consists of performing 3 circuits, each with 4 exercises. In addition to traditional strength exercises, it also incorporates padel-specific movements, such as forehand/backhand swings with a weight plate.

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Bea Gonzalez training

A footwork speed and coordination drill with Bea González

Coordination / Agility

Speed / Explosiveness

In padel, it is very important to be able to coordinate high speed in the lower limbs with slower, precise movements in the upper body. Practiced by Bea González in training, this exercise works on footwork coordination and speed using a speed ladder on the ground…

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Chingotto lunge

A lower body workout with plyometric jumps, with and without weights, used by Federico Chingotto and his trainer Martin Pitillas

Speed / Explosiveness

Federico Chingotto

Martin Pitillas

Plyometric jumps are explosive exercises that involve a quick sequence between a muscle stretching phase and a contraction phase. Used by Chingotto, this workout consists of a series of plyometric jump variations that develop leg strength and explosiveness.

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prépa physique padel

Complete lower-body session with 5 exercises focusing on explosiveness and power

Speed / Explosiveness

This lower-body session is designed to improve on-court movement speed in padel by developing power and explosiveness. Made up of 5 exercises, it starts with additional external loads and progressively transitions toward…

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prépa physique

Complete strength and conditioning session in 3 blocks: lower body, core, and upper body with force transfer

Speed / Explosiveness

This complete session is structured into 3 distinct blocks to train each major area of the body. It begins with a lower-body block, followed by a trunk and core block, and finishes with a block more focused on upper body and power transfer.

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prépa physique padel

Professional strength and conditioning session with 3 circuits of 3 exercises: core stability, balance, and cardio

Speed / Explosiveness

Used in professional Spanish academies, this session provides a complete physical preparation framework for padel players. It consists of 3 circuits of 3 exercises performed in superset format, targeting both upper and lower body as well as the cardiovascular system.

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