Home › Sports › Padel conditioning workout
Padel conditioning workout
Padel demands short movements, trunk rotation, overhead shots and quick reactions. Good conditioning helps you perform better and lowers the risk of injuries, which in this sport often affect the elbow, shoulder, calves and lower back.
This plan adds 2 days a week to your sport training: one for strength and one for power, agility and injury prevention. In competition season, lower the volume so you arrive fresh for games.
Sample plan
Session 1
- Goblet squat · 3 sets × 10 reps
- Dumbbell row · 3 sets × 10 reps
- Face pull · 3 sets × 15 reps
- Side plank · 2 sets × 30 s
Session 2
- Lateral shuffles with short steps · 4 sets × 20 s
- Trunk rotation with a resistance band · 3 sets × 10 reps
- Supported calf raises · 3 sets × 15 reps
- Reaction drill: go forward or sideways on a signal
Key tips
- Always warm up for 10 minutes with mobility and light jogging.
- Leave at least 48 hours between the strength session and a game.
- If you're injured, see a sports physiotherapist before following this plan.
Frequently asked questions
How many days a week should I do padel conditioning?
Two days is usually enough on top of sport training. In season, one or two lighter sessions.
Will strength training make me slower at padel?
No: well programmed, strength training improves power, speed and injury resistance.
Create my free personalized plan
Answer 11 questions and get your weekly routine, your calories and demos of every exercise.
Create my free planGeneral information: not a substitute for advice from a health professional.