Play at padel is apprehended in different ways. Either I play for leisure without worrying about technique or performance, or I play occasionally to practice a sport; then there are the addicts who always want more. No matter what level you have you will need your legs. Should we work on them?

Our beginnings padel are very often the same. We want to improve our shots, know how to volley, drop, smatch, get the ball out of the field or recover a smatch from our opponents with a dejada behind the net. The problem is that we think first of the technique but we don´t immediately think of the legs. The legs do a lot of the work:

  • They allow to have a good rhythm of play even in the third set
  • They help defend low balls
  • They allow to accelerate the balls
  • They allow to have a better position relative to the ball
  • They allow to give more power during high balls
  • They allow to increase the reflexes

In women, this part of the body is very often worked on in the gym which creates very specific sessions such as the work of the glutes or thighs. Gentlemen, know that if you like to take a look at the rear part of the body of these ladies, the female gender does the same. So much for the sake of your padel, for your figure or to catch the eyes of ladies (or men), here are some simple exercises that you can do at home.

Each block repeated 5 times, 30 seconds of exercise, 15 seconds of rest:

  • First block:

      • Legs spread apart from shoulder width, feet flat, back straight
      • Slots before, alternate right leg then left. Starting position standing, take a step forward by bringing the knee close to the ground, get up, invert the leg
      • Bridge head to the sky. Lying on the back legs bent feet flat. Arms stretched, resting on the floor, palms of hands towards the ground. Ride the buttocks by contracting the glutes and then relax

  • Second block:

      • Flexion-extension. Flexion with legs apart, extension as high as possible
      • Knee chest. Ride one knee to the chest and then the other as quickly as possible
      • Bending and lateral extension. Flex with your legs apart and extend to the side. Do the same on the other side to get back to the starting point

  • Third block:

      • Split front right foot. Take a step forward right back, lower the knee to the ground then go up keeping the slot
      • Tiping. Get on tiptoe and run on the spot, taking small, very fast steps.
      • Split before left foot. Take a step forward right back, lower the knee to the ground then go up keeping the slot

During the sessions remember to hydrate and recover during the 15 seconds between each exercise. Stretching is very good after your workout but stretching before training will prepare your muscles.

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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