Warming up is an essential part of your padel match. A bad warm-up or a non-warm-up and it can be the rapid loss of the first set. Here is a routine idea.
We often take professional players as an example because they know how to take care of their body, know how to get it into heat to make it efficient and effective at time T.
Note that a complete warm-up is done on and off the track. We offer you a complete warm-up which will allow you to approach your game or tournament in a serene way.
Off the track
First off the track take 10 minutes to warm up your body. For this we can detach 3 phases. Activation, joint mobility and movement.
- the activation
It is best to walk, cycle or elliptical for 3 minutes to get your body into heat.
- Joint mobility
Get your joints moving, stopped and weightless. You can start at the bottom of the body and work your way up to the neck. The ankles, knees, pelvis, shoulders, elbows, wrists and neck are the joints to take into account as a priority. Allow about 3 minutes.
For 4 minutes, move in different directions, at slow or medium speed, small pulses that will simulate the movements that you will then make on the track.
On the track
Everyone has their own routine on the track. It's up to you to find yours. What you have to take into account is that if you enter the field and warm up to start the match, you will have a factor that can annoy you… your opponent. In order to warm up in the best possible way, and especially if you have the opportunity, warm up with your partner before the match.
- Start by bouncing the ball into the serving area. You will play forehand and backhand. This will allow you to work your arms and little your legs. After about ten strikes, gently start activating the legs.
- Extend your balls a little more, trying to bounce them up to the bottom line. This way you will let the ball pass and play with the glass. Begins the warm-up in rotation of the body.
- Go up to the net and play again in the service squares, so your partner can make you volley without worrying too much. Gradually, lengthen your balls and play with the glass. Finish with the gangs and smashes, look for the technique first and then the power.
- Go back to the bottom and make your partner volley. This is the moment when you will be able to play in match conditions. So activate your legs to the fullest.
During a pre-match warm-up, your opponents may not help you as much in achieving a good warm-up. Try to go through all of these steps as best you can.
Julien Bondia is a padel teacher in Tenerife. He is the founder of AvantagePadel.net, a software very appreciated by clubs and padel players. Columnist and advisor, he helps you play better through his many padel tutorials.