Through the interview conducted by Pablo Account El4Set, we discover how the warm-ups are world number 1, Wall et Coello, before the matches, under the direction of Ariel Saravia, responsible for their preparation. An exchange carried out in the gym of the Rafael Nadal Academyor a Manacor.

Pre-match preparation is essential and crucial for elite players. It's a rarely observed moment, as it takes place before the match. Yet, this warm-up conditions both the mental and physical preparation of players before a high-intensity match.

warming

Ariel Saravia explains that there are four major phases in the warm-up of a professional player, provided that the latter arrives in good shape, without any particular injury:

  1. Dynamic flexibility
  2. Stability
  3. General travel
  4. Specific movements / Neural activation

The preparation lasts approximately 30/35 minutes, but it is adapted according to the previous matches. world number 1 are often scheduled in the last rotation of the day, so the trainer adjusts the duration according to the end of the previous match, which can vary, and delays the entry onto the field by Wall et Coello.

“We start about 30 to 35 minutes early. We don't necessarily use all that time, but we leave some time because sometimes we're called on to go on court earlier. There's also a little time to adjust the last details, chat... Some players listen to music, others prefer a quiet moment.”

A warm-up that increases in intensity and specificity over the minutes and phases:

“Less and less, from simple to complex, from general to specific. All human bodies are similar: we all have an upper and lower body, connected by the torso, so we have to warm everything up. Personally, I like players to be a little out of breath before going on the pitch.”

Phase 1: Dynamic flexibility

“It's a combination of muscle elasticity and joint mobility. We used to do them separately, but now we combine them. This warms up the muscle while preparing the joints. Unlike passive stretching in the past, here, the muscle remains active and doesn't relax.”

Around 7 exercises are planned to prepare the different parts of the body according to the player's needs:

  1. Sural triceps (calves)
  2. Hamstrings
  3. Quadriceps
  4. adductors
  5. Psoas
  6. Upper body
  7. Global

This phase lasts between 5 and 7 minutes. The exercises are short: 10 repetitions each.

Phase 2: Stability

“Develop muscle tension and stabilize key joints: knees, hips, core, shoulders. We start with very simple exercises, often isometric: core strengthening, hip bridges, resistance band work, single-legged balance, etc. Then, we move on to more explosive strength, but always with light weights.”

This phase lasts approximately 15 minutes. It may include work with medicine balls, resistance bands, and dumbbells, depending on the equipment available and the player.

Ariel Saravia adapts this phase according to the physical profile:

"Arthur He's 1,90 m tall, so there are some things to be aware of based on his size. Long players need more control in certain movements. But everyone has their own specific needs, regardless of their height.”

Phase 3: General movements

After preparing the muscles and joints, this phase focuses on movement and increases in intensity:

“We work on general movements: forward, backward, lateral, small jumps… like in other team sports. We make it fun so the players memorize the sequences. Then, we introduce movements specific to padel, at low intensity: the famous 'shadows', as if they were making a volley without a ball.”

This phase increases the heart rate and introduces the first impacts, once the body is ready.

“This phase lasts 5 to 10 minutes. But if a previous match drags on, we sometimes have to interrupt the whole thing, or even start all over again after a break.”

Phase 4: Specific movements and neural activation

This is the final phase before the match. The coach simulates real-life situations and mentally motivates the players:

“It's maximum intensity. We simulate match conditions: changes of direction, reactions to stimuli (noises, gestures, quick calculations, etc.). It's also a mental phase: I motivate the players, I increase the intensity with them, I push them. Some wear headphones, but we always have a moment where I stimulate them verbally.”

Ariel Saravia also customizes this phase according to the players' preferences:

"Arthur likes certain movements, Augustine others. This last phase is highly personalized. Each player must feel that he is entering the field exactly as he wants to.”

Nicolas Fillaudeau

A big sports enthusiast and former tennis player, I discovered padel a few years ago without really focusing on it. Then I became addicted to this sport by practicing it and watching the premier padel matches. Looking forward to sharing the 2025 news with you!

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