Padel players often overlook the importance of warming up, which is a crucial element for injury prevention and longevity in the sport. Proper warm-up, stretching and resistance training help prepare muscles and joints for the match, reducing the risk of injury.
If you are not in the habit of warming up before your padel matches, here are some warm-up exercises you can include in your routine. These exercises will take less than 10 minutes, and you can gradually add more exercises to your routine.
Jumping rope is a great way to get your heart rate up and prepare your body for action. You can replicate padel points by jumping rope and jumping up and down the ladder with timed intervals. Start with 10 seconds on and 10 seconds off, and gradually increase the time intervals. Jumping rope is one of the best ways to improve footwork and coordination.
Elastic bands are a lightweight, versatile and practical piece of equipment that can be used for warm-up exercises. Choose the level of resistance that’s right for you and wrap it around a pole or net. Perform repetitive arm and leg opening and closing movements for 30-60 seconds. Elastic bands are also great for leg exercises and lateral movements.
Shadows are another effective way to warm up for padel. Spend at least a minute performing the movements you will soon be doing with the ball, but without it. Lightly hit some forehands, backhands and serves, and gradually activate your legs.
Finally, start your warm-up with some fun tennis mini-games. Avoid starting directly from the baseline and instead, engage in some light rallies from the service line to get your body gradually picking up speed. This is a great way to work on touch and feel, a crucial element in paddle tennis.
Remember that professional paddle players warm up 45 to 60 minutes before hitting the court. So don’t skip your warm-up routine and you won’t regret it.