Build Your Center: Core Workout Routine For Padel Players
While it’s great to work on your padel game, there are times when progress seems to stall. However, working on your fitness will have a significant impact on your performance, particularly if you concentrate on strengthening your core. Padel players should do these seven core exercises to stay in shape.
When you hit the ball, the forces are transferred from your core to your arm, and then to your racket. Overuse injuries are more likely if your core is weak.
As a result here is a padel core workout routine that everyone can perform to enhance their game.
Forearm Plank: Lie on your elbows and toes on the ground, and keep your body as straight as possible.
Put your elbows exactly below your shoulders, and your hands should be in line with your elbows as you do this. For one minute, hold a plank position without letting your hips sink. If you can maintain a proper plank position for at least 2 minutes, you have a strong core. Instead of using your elbows, you may do a plank while supporting yourself with your hands.
This is one of the simplest core exercises, yet it’s critical for padel success. This is a great way to see how much your core strength has improved over time.
Start in a plank position with your hands and toes together and raise your arms and legs as high as you can without letting your tummy or hips drop.
Lunge forward while slowly raising your left arm and right leg up together. One to two seconds on top, then swap sides. Do this a total of 20 times.
Put your hands on the floor in a plank posture with your hips bent.
Gently place your hands on the ground while bending your hips to the left. Always keep both elbows firmly planted on the ground. Regain control of the situation by circling back to the center. Make a 180-degree turn and go back in time. 20 times is the magic number.
Get on your left side and perform a side plank for your obliques and hips.
Assist yourself with your left hand while standing on your toes. Your shoulder should be above your hand. To do a plank, align your hips with your hands and shoulders. Take a step back and extend your right arm straight up into the air. This will increase the difficulty by stretching your chest. Keep your shoulders loose so your neck has space to breathe. For each side, do a plank for one minute.
Lay on your back with your legs straight and hands holding up your head while doing the bicycle.
Keep your feet slightly up in the air the whole time you’re doing this exercise. While crunching and twisting your upper body to bring your right elbow nearer your left knee, bend your left leg and pull your knee towards your chest. Extend your right leg forward and near to the ground, and then touch them together (but not touching).
For one second, keep your abdominal muscles contracted. Touch the right knee with the left elbow, then swap sides. Take your time and move carefully. The lower body should always be pushed into the earth. Work your way up to 100 repetitions by starting with 20.
Lie on your back and bend your knees to bring them to your chest in a reverse crunch.
During the exercise, try to keep your feet as near to your glutes as possible. Strive to get your hips off the floor and your knees up to your chest. There should be a curve in your spine as you stand. Then gently reverse the motion to get back to where you were. Avoid swinging your legs in sync with the action. Do this for 15 to 20 times.
For the Windshield Wiper, lay face down on the ground and spread your arms in a T shape, pressing your palms to the ground while you do so.
Straighten your legs and reach for the stars. Maintain a 90-degree hip angle and straight knees at all times.
Slowly lower your legs to the right till you make contact with the game. Your arms and legs should be in a straight line. Reverse the movement without kicking, instead use your core instead. Don’t let off of the ground entirely. At all times, keep your feet firmly planted on the ground and your shoulders and arms relaxed. Do as many reps as possible, up to 20. If you want a simpler version, bend your knees a little bit.
