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.

After the sessions yesterday et the day before yesterday, let the legs rest a little today. As in not long we will offer you a small pump challenge, it's time from now to practice.

Push-ups are an easily done at home exercise to build strength on your upper body. No way to look like Arnold Schwarzenegger but it is still interesting to work your upper body muscles at the padel. Indeed, it can be very useful to you, whether for prevent injury or to gain power with smash.

We therefore offer four push-up exercises, which are very easy to do at home. For those who find it difficult to do push-ups, you can first carry them out on their knees. When you manage to chain twenty knee pumps, you can start doing them on your feet.

Now let's come to the exercises:

  • Pumps slammed : You clap your hands when going up. This allows a power work : try to explode on each repetition. You have to push as hard as you can to go back up as quickly as possible.
  • Diamond pumps : Tight push-ups allow greater activation of the triceps, so they are useful for padel especially for the smash
  • Raised feet pumps : they allow you to mimic in some ways the incline that is found in the weight room. A little more difficult than conventional pumps, they will allow you to work a little more in strength
  • Pumps with isometric pause : the break at the bottom allows you to work the muscles in sheathing, and to add difficulty. Do not neglect them, their training should serve you during the challenge that we will offer you soon 😉

Training example around these exercises: 3 sets of 6-8 pumps slammed, with 1 minute rest between sets, then 3 sets of 6-8 diamond pumps with 1 minute rest between sets, 3 sets of 10-12 raised foot pumps with 45 seconds of rest between sets, and finally two sets ofone minute in isometry, doing a pump every 5 seconds (1 minute 30 minutes rest between the two series).

It is a workout that you can do three times a week, when you progress, you can either decrease the rest times or increase the repetitions. Obviously, if the training example is too difficult, you can decrease the repetitions and increase the rest time, in order to gain a little strength.

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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