Dynamic Drills For Padel Players
A player’s power and strength are on display while watching a match of padel. Padel battles may run anywhere from 30 minutes to more than five hours, so you soon understand that padel players must be very athletic, powerful, and long-lasting. A player’s game may be taken to the next level with the aid of a well-crafted strength and conditioning program.
Any pre-practice or pre-competition warm-up program should include dynamic warm-up and flexibility training, which helps the body adapt to the physical demands of today’s padel game. Padel players benefit greatly from an efficient warm-up, which accomplishes the following:
- Muscles are able to operate more effectively as the body temperature rises.
- Preparing the heart and lungs for strenuous exercise.
- Actively stretches muscles, preparing them for the padel’s energies.
- Padel requires a lot of coordination and appropriate movement patterns to be ingrained.
- The neurological system is awakened, and the brain and muscles communicate.
You can do it all with one warmup, which is a combination of stretching and exercise.
When it comes to warming up before practice and competition, static stretching has been the norm. As vital as this stretching is to preserve flexibility and range of motion, it should be done after play rather than before practice or competition. There’s new evidence that static stretching impairs muscular strength and power for up to an hour after being performed.
Here is a selection of dynamic warm-up activities to get you started:
- Using Progressive Arm Circles for Jogging (jog or backpedal)
- The Carioca (shoulders square, rotate from hips down)
- Tuck Your Knees in Close to Your Chest (maintain proper posture)
- Lunge with backward thrust (focus on balance)
- Shuffle to the side (Push off inside leg, swing arms across body)
- High step with rotation of the lower body (same side)
- Jumping jacks with a twist (x 10)
- Inverted hamstring (flat back, hips square)
- Lunges to the side (push hips back)
- Walking spiderman with rotation (eyes follow hand)
- For each leg swing, do 10 repetitions (F/B/S).
- Knee-high jumps (Knees up, toes up)
- Flutter Kicks (knees down, slight forward lean)
- A-skips or marching
- Hip-rotatation with reverse skip (knee up and out)
- Sprint at 50%, 75%, and 100%. (proper running form)
