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.

Today we suggest that you work power / explosiveness of the legs, from your home. Training based on the Bulgarian method, which consists of linking a polyarticular exercise in strength, and an exercise in speed. We are focusing today on the to relax, and the pressing speed.

A session of four sets of exercises that you can do from home:

  • First exercise : 6 squats ascending two legs descending one leg, followed, 15 seconds later, by 12 seconds of pressing on a step. We will do 4 sets, with 2 and a half minutes of rest between sets
  • Second exercise : 6 explosive ketllebell swing, followed, 15 seconds later, by 4 jumps on a step. We will do 3 sets, with 2 and a half minutes of rest between sets
  • Third exercise : 3 one leg squats per leg, we will stick to an elastic band if we cannot do them without. We continue with, 15 seconds later, 6 lateral jumps over a bench. 4 sets, with 2 ½ minutes rest between sets
  • Fourth exercise : 6 repetitions of good morning, followed, 15 seconds later, by 12 seconds of lateral and rapid face presses. We will do 3 sets, with 2 and a half minutes of rest between sets

We will pay attention on all the exercises to well contract your abs, and pay attention to keep your back straight. Before performing the session, remember to warm up well, with either a little exercise bike if you can, or running on the spot, or jump rope, and a little cladding. For support exercises, you can choose your favorites from those of Sergio Alba's session. A little while after the session, think about doing some self-massages, and joint mobilizations. Good session !

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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