Loïc Constantinides, a former high-level basketball player who became a physical trainer and personal development coach, launched alongside Hiram Azilinon: HiLo Padel. Discover his recommendations on physical preparation, the importance of rest and nutrition, as well as the secrets of effective mental preparation.

Padel, a revelation

I started as a high-level basketball player. Later, I became a fitness trainer after obtaining my STAPS degree. Then, I obtained a lifeguard diploma and worked as a sea lifeguard. I also worked a lot for Nike Europe, especially in the digital field. We created the first fitness application in France, thanks to my knowledge in physical preparation and sports coaching.

Sadly,  I suffered two serious injuries to the same knee , which made me think that my sports career was over. However, a year and a half ago, I discovered padel thanks to  Hiram . It was a real revelation, a second life for me.

I realized that padel had immense potential and that I could contribute all my knowledge acquired over the years. Today, I focus on the personal development of players, using my skills in physical preparation and coaching, while emphasizing their personal growth rather than just mental preparation.

The importance of physical preparation

 Physical preparation is essential  to minimize the risk of injury and to be able to fully enjoy the game in the long term. Padel is a very accessible sport that quickly provides pleasure, but unlike football or basketball, you do not immediately feel the impacts on the body. This often pushes us to play for a long time and frequently  without realizing the risks. 

Loïc d'HiLo Padel

However, in the long term, injuries may occur. tennis elbow is very common. It occurs because players are not on good footing or do not have adequate posture, with legs toned enough to support the movements. As a result, they compensate with the forearm or wrist, which can cause this injury.

 I also see a lot of cases of calf and Achill tendon injuries. e. These injuries are often caused by a lack of warm-up. Players come onto the court and immediately want to run to the net or give it their all, without warming up properly. This greatly increases the risk of injury.

The secrets of successful padel training

When we look at padel, we focus on the movements of the upper body, when in reality, everything that happens at the top is directly influenced by the stability and strength of the supports.  If your support is not stable and you do not have a good abdominal belt, you will have to compensate with your arm.  It's a bit like riding a bike without momentum: without speed, you'll have to force yourself to maintain your balance, while with speed, balance comes naturally. Similarly, in padel, the more stable your supports are, the more fluid and precise your movements with the racket will be.

For me, training for a confirmed padel player must start with the lower body.  The thighs and glutes are essential to maintain all the necessary postures  to the game. So I start with stabilization and proprioception exercises to strengthen the stabilizing muscles. Then,  we work on fast and explosive supports , essential for quick movements between the net and the windows. Then, it is necessary to strengthen the abdominal belt to ensure good transmission of force between the lower and upper body. Finally, exercises for the upper body complete this program, but they will be much more effective if the base is solid.

Loïc d'HiLo Padel

 A good warm-up should last about 10 minutes. The idea is to gradually increase the intensity to activate all your muscles and increase your heart rate in a controlled manner. This prepares your heart for the effort, so that you can play effectively on the field.

In summary, a good training program for an experienced padel player focuses first on stability of support, strength of the thighs and glutes, then on explosiveness and proprioception, before finishing with strengthening the abdominal belt and upper body movements.

Rest, nutrition and recovery

Many players do not get enough rest, and there is often a tendency to overtrain. We rarely talk about the importance of rest, yet it is essential. The brain, the body and our muscles need to rest to assimilate the information and the efforts made. If I do a training session and my body does not have time to integrate what I asked of it, it will take longer to assimilate this information. You have to know how to rest and accept rest, even if you feel like you are doing nothing. Rest is actually a fundamental element of performance.

Diet also plays an important role.  Eating healthy helps the body recover well  and rest. Avoid fatty foods, stay well hydrated, and eat a variety of proteins, such as different meats and fish, to provide iron and maintain a good nutritional balance.

It is important that eating does not become a constraint, because eating under constraint can generate stress on the body. Before tournaments, I recommend not consuming too much protein, because digestion can be complicated. During tournaments, I would say to favor foods that are easy to digest, such as quinoa.

The day before a tournament, it is best to eat whatever you like to reduce stress.  It's not what you eat the night before that will make the difference , but rather maintaining a balanced and suitable diet throughout the year.

Loïc d'HiLo Padel

The keys to mental preparation

I like to approach the subject from the perspective of personal development. It can be very beneficial, but if it is poorly managed, it can also be destructive. I have often seen players damaged by mental trainers who had not taken into account certain important aspects.

The problem does not come directly from the player, but from his entourage. It is essential to consider the player as a whole, taking into account his personality and his context. There are different profiles, and the goal is to keep each one in a state of optimal well-being to maximize his performance. It is important to know when to put the player in difficulty and to feel the cohesion between the coach and the player. Reading nonverbal signals is as important as listening to what the player expresses verbally.

 It is vital to exercise regularly and maintain a routine . This reassures the player and improves his mental state. The main idea is to enjoy what you do. Too often, players see victory as the only goal, but you also have to know how to accept and learn from defeat.  Every defeat is a learning opportunity, not a failure. . Mental preparation covers many aspects, including personal beliefs. I have seen many players coming from other sports, like basketball or football, who have legitimacy issues.

To sum up, I would say that the mind is linked to the body and vice versa. Taking care of both aspects is fundamental for a player's well-being and performance.

Dorian Massy

New padel fan, I am fascinated by this dynamic sport that combines strategy and agility. I find in padel a new passion to explore and share with you on Padel Magazine.

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