Padel warm-up: 8 exercises in 10 minutes

Padel looks easy, but it’s full of short sprints, sudden changes of direction and overhead shots. Step on court cold and your calves, ankles and shoulder take the hit first. This routine takes ten minutes and you can do it on court while your partners arrive.

Before you start

Move gently and without pain. This isn’t strength training – it’s getting your body ready to play. If you have an injury or a health issue, check with a doctor or physiotherapist.

8 exercises in 10 minutes

1. Easy jog around the court (2 min). Start slowly, then pick up the pace. Add a few laps of side steps.
2. Ankle and knee circles (1 min). About ten circles in each direction.
3. Hip circles (30 s). Hands on hips, big circles both ways.
4. Shoulder and arm circles (1 min). Small circles first, then big ones, forwards and backwards. Key for smashes and bandejas.
5. Trunk rotations (30 s). Feet shoulder-width apart, turn your upper body left and right, as on a forehand and backhand.
6. Lunges with a twist (1 min). Step forward and rotate your trunk towards the front leg, alternating sides.
7. Side steps and crossovers (1 min). From one side wall to the other and back – exactly how you move in a rally.
8. Short sprints to the net (1 min). From the back of the court to the net and walk back, five or six times.

Finish with two or three minutes of easy volleys with your partner at the net, then a few shots from the baseline. Only then start playing points.

Don’t forget your wrist

Before your first shots, rotate your forearm and wrist a few times, as if turning a key. The wrist takes lots of short, sharp impacts, especially on volleys.

After the match

When the session ends, take five minutes to stretch your calves, thighs and shoulders. At 10ka on Alibegovac you can do it on the terrace before you sit down for a drink.

Besides warming up, the best protection against sprains is good shoes – read why running shoes aren’t a good choice for padel.