It is not easy for players to padel  to train with a teacher or go to the weight room to develop your muscles and be more competitive on the field. If you don't have access to the hardware, that's okay. There are simple exercises that will improve your physical abilities.

Au padel, a category of muscles is very often put to the test: the lower part. We often have to bend our legs to play the balls at the back of the field after a rebound on the glass, accelerate to come to the net, then go back to the bottom, not to mention the jumps that we will have to make. In the end, a good musculature of the legs will promote more ease in these areas of play.

Here are some simple exercises to do without equipment:

  • Climb a hill at full speed. This exercise will work concentric musculature. Go back by trotting to recover.
  • To descend a coast while braking. We will work the eccentric muscles. You can vary the distance, the speed and the braking force. go walking while thinking about your breathing.
  • Up and down stairs. Interesting exercise when we keep our back straight and abdominals contracted. Climb at full speed and get off by jogging. You can change the number of steps.
  • The vertical jump. Good exercise to work on tonicity and coordination. It can be done on the flat or on a step. Legs apart from shoulder width, flex your legs with your arms back and then jump as high as possible with your arms up. A variant would be to bend the legs with the arms pulled forward, then jump as high as possible with the arms pulled to the rear.
  • The horizontal jump. Same exercise but we will try to go as far as possible always landing on 2 feet
  • The Burpee: This exercise is great, super complete but devastating. 1-Standing, 2-Put your hands on the floor, 3-Pull your legs back to board, 4-A pump, 5-Bring the 2 legs to the hands, 6-Jump as high as possible with the arm up.

A player of padel, if he wants to improve will have to go sooner or later through muscle strengthening. Start by using these exercises and if they are not just for your padel, they will serve you this summer when you put on your swimsuit.

Julien Bondia

Julien Bondia is a teacher of padel in Tenerife (Spain). Columnist and advisor, he helps you play better through his tutorials and tactical/technical articles padel.

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