Whether you're playing a friendly match or stepping into your first tournament, warming up properly can make a huge difference. It helps prevent injuries, sharpens your reactions, and gets your body and mind ready to move fast.
Padel might not seem super intense at first glance, but it demands quick footwork, coordination, and sharp reflexes—especially once the rallies start flying.
Here’s a step-by-step warm-up routine you can follow in just 10–15 minutes before every match:
🏃 1. Start with Light Cardio (3–5 minutes)
The goal here is to increase your heart rate, loosen up your muscles, and get your body ready for action.
Try:
- Jogging around the court or parking lot
- High knees, butt kicks, or skipping
- Jumping jacks or short sprints
Keep it easy and fluid. This isn’t a workout—it’s just to get the blood flowing and your body warm.
🧘 2. Dynamic Stretching (5 minutes)
Static stretching (holding poses) is better for after the match. Before you play, dynamic stretching is key—it mimics the movements you’ll use during the game.
Focus on:
- Arm circles – small to large, forward and backward
- Torso twists – loosen up your spine and core
- Leg swings – front to back and side to side
- Lunges with a twist – stretch your hips and warm up your balance
-
Calf raises – prep your ankles and lower legs
These movements help you feel mobile and reactive without tightening up.
- 🎾 3. Shadow Swings with Your Racket
Grab your racket and run through a few basic swings—forehands, backhands, volleys, and smashes—without hitting a ball.
Why? It wakes up your muscle memory and lets you focus on:
- Smooth mechanics
- Proper footwork
- Controlled movements
Visualise yourself in a point and move as you would in a real rally. It’s a great way to get into the zone.
🤝 4. Mini-Rally with Your Partner
Once you’re both on court, begin close to the net and rally gently.
Start with:
- Soft volleys
- Drop shots
- A few controlled forehands and backhands
Then gradually back up toward the baseline and increase the intensity. This warms up your reactions, timing, and communication if you're playing doubles.
Try to cover:
- Groundstrokes
- Volleys
- Overheads
- Wall rebounds (if possible)
- A few serves and returns
If you can, hit a few lobs and smashes to warm up those trickier shots too.
🧠 5. Mentally Check In
Last but not least—check in with your mindset.
- Are you focused?
- Are you confident in your game plan?
- Are you relaxed and ready to enjoy the match?
Take a few deep breaths, visualise a few points, and remind yourself why you’re on court: to play hard, have fun, and improve.
✅ Final Thoughts
A proper warm-up isn’t just about avoiding injury—it’s about starting strong. Too many players only “wake up” halfway through the first set. Don’t be that player.
Instead, take 10–15 minutes before every match to get your body moving, your racket swinging, and your brain in gear. You’ll feel sharper, more in control, and ready to give your best from the very first point.
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