8 top tips for a training regime tailored to excelling in padel

Here is a list to get your training regime started: 

1. Periodized Training: Implement a periodized training program that includes different phases such as strength-building, power development, endurance training, and recovery. By structuring your training in this way, you can optimize your performance and prevent overtraining or burnout.

2. Strength Training: Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, lunges, and bench presses. Incorporate both bilateral and unilateral exercises to improve overall strength, stability, and balance. Emphasize explosive movements like medicine ball throws and Olympic lifts to develop power and generate force during shots.

3. Plyometric Training: Include plyometric exercises like box jumps, lateral bounds, and medicine ball slams to enhance power, explosiveness, and reactive strength. These exercises simulate the rapid movements and explosive actions required in padel, improving your ability to quickly change direction and generate power during shots.

4. Core Stability and Rotational Exercises: Develop a strong and stable core to improve balance, control, and shot execution. Engage in exercises that target the entire core, including planks, Russian twists, woodchoppers, and cable rotations. These exercises will enhance your ability to generate rotational power and maintain stability during dynamic movements on the court.

5. Speed and Agility Training: Incorporate speed and agility drills such as ladder drills, cone drills, and shuttle runs to improve footwork, reaction time, and on-court speed. Focus on lateral movements, quick changes of direction, and acceleration to enhance your ability to cover the court effectively and retrieve difficult shots.

6. Flexibility and Mobility: Maintain good flexibility and mobility to maximize your range of motion and prevent injuries. Incorporate dynamic stretching exercises in your warm-up routine and static stretches after your training sessions to improve joint mobility and muscle flexibility. Additionally, consider activities like yoga or Pilates to improve overall flexibility and body control.

7. Cardiovascular Conditioning: Engage in a variety of cardiovascular exercises such as running, cycling, rowing, or swimming to improve endurance, cardiovascular fitness, and recovery between points. Incorporate interval training sessions to simulate the intermittent nature of padel and enhance your ability to sustain high-intensity efforts during matches.

8. Recovery and Regeneration: Pay attention to recovery strategies such as adequate sleep, proper nutrition, and active recovery techniques like foam rolling, stretching, and massage. Give your body sufficient time to rest and repair between training sessions to avoid overuse injuries and optimize performance.

Remember to tailor your training program based on your specific needs, consult with a sports performance specialist if possible, and track your progress over time. By incorporating these advanced training concepts into your off-court routine, you can enhance your physical capabilities and take your padel game to new heights.

Have you or people in your life gotten addicted to this new sport? We have both apparel and accessories to use both on and off the court. 

Play padel, train or simply relax. This performance short is a great choice for pretty much everything. The modern fit means just the right amount of room, in just the right places. Lightweight and quick drying materials will make these shorts the go-to option every time.

Equally versatile, the men's crew is a great option for all racket sports including pickleball as well as off the court engagements. Set after set, this abrasion-resistant fabric never stops feeling buttery soft against sweaty skin. This naturally breathable crew moves from workouts to whatever's next.  

For women, Cropped Leggings work for padel in addition to tennis and other racket sports. You can wear them all day (and night). Working from home one minute, hitting the court, gym or yoga studio the next.

Playing in cool weather? These leggings are warm without being bulky. Playing in warm weather? The cropped fit keeps you from overheating. The four way stretch fabric is figure flattering, breathable and fluid with every movement.

A unique rear ball pocket holds up to two balls in place and out of the way. When the pocket isn't used it lies flat and is virtually invisible.

Does the padel player in your life juggle work, travel and other active pursuits? The Epirus racket bag collections were created with this exact lifestyle in mind.  The range covers a wide variety of use cases: the Borderless Backpack V2 has a modern, sleek shape which sets it apart from sportier options on the market and has a gender-neutral feel.

The Transition Tote V2 is an obvious choice for someone that is dedicated to both padel and yoga.  The padded section of the tote is designed to stow your tablet, laptop, rackets individually or together. The front pocket allows easy access to your water bottle, pickleballs or sunglasses. The inner valuables pocket is secured by a zipper and is the location for your keys, phone, headphones and jewelery.

Looking for more space than a tote or backpack? The Dynamic Duffel V2 has room to store several rackets and all your gear for a weekend while still being more compact than a traditional racket-shaped tennis bag. The bag comes with two shoe bags to ensure that your used gear and dirty shoes are text separate from the rest of the bag contents.

If you're not keen on investing in a bespoke racket bag, our neoprene padel cover is worth an investigation. Designed to protect both your racket and the items in your bag, the cover simply zips up over rackets. Then, the racket can be carried (and concealed!) in the bag of your choice.