Quarantine is not an excuse to remain inactive. Every day we offer you a session to do at home in order to arrive in great shape when resuming padel.

The calm before the storm. Since tomorrow's session is likely to be trying, today we offer you a small cladding circuit to be carried out quietly at home.

Beginners / Intermediaries

If you are not an expert in sheathing and physical preparation, here is a quick and simple circuit made for you. First the board. Keep in mind that it should be done with a slight retroversion of the pelvis in order to better contract the abdominals. During the exercise, tell yourself that you want to bring your elbows closer to your feet, so that your body is well covered. Then the bridge: we think of bring his heels closer to his buttocks, that we contract as hard as possible. Then, oblique sheathing, staying straight.

For beginners, you can do 20 seconds of each exercise followed by 20 seconds of rest, with 1 minute of rest at the end of each circuit, all repeated 3 times.
If you already have a sheathing experience, you can try to complete the entire circuit 3 times without rest between exercises, and always with a minute of rest between two circuits. Or do like the beginners but repeating the circuit 4 or 5 times, instead of 3.

Confirmed / Experts

This gets a little tougher for those who are used to sheathing: we start with the right leg board and left arm raised, then vice versa. Then oblique sheathing with the leg which is not in support raised, sheathing bridge one leg with the leg which is not in support lifted well. Finally, we end up with a cladding in the pump position.

We start again on 20 seconds of effort. The objective is to well contract all the muscles of his body as loud as possible, not to last for hours. The most comfortable can follow the 7 restless postures, performing 4 or 5 series in all, with a minute of rest between the series. Those who are a little less comfortable will be able to start on 4 series, integrating 20 seconds of rest after two postures, and always one minute between circuits.

Good luck !

Xan is a fan of padel. But also rugby! And his posts are just as punchy. Physical trainer of several padel, he unearths atypical posts or deals with topical subjects. It also gives you some tips to develop your physique for the padel. Clearly, he imposes his offensive style as on the field of padel !

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