How to Train Like a Top Athlete in Padel
Did you know that in three distinct playing styles in padel? Each of which is substantially influenced by the court zone. Think of the padel court divided into the net, middle, and baseline. This matters because you need to change your game dynamic depending on the zone. This also changes the whole paradigm of padel training and conditioning programs.
This knowledge may be helpful to padel coaches since it provides a unique hierarchical structure of game dynamics, which aids in creating training and conditioning programs that are similar to real-life competitive circumstances.
The most common strokes in matches are volleys, direct hits, and wall groundstrokes. Over-head groundstrokes (smash and bandeja) earn the most wins in both the middle and net regions.
What does this mean?
This is particularly noteworthy given that improving players’ smashing skill from long distances up to seven meters from the net would enhance padel’s winning choices.
There’s so much more into training than what meets the eye. It’s not enough to do hits over and over again.
It would be best if you considered measuring over-head groundstroke velocity, strength, and power-related factors (upper body) and maintaining consistent speed and accuracy throughout the match, and overcoming tiredness at professional levels. Being careful of high joint rotation velocities is essential because it is the leading cause of injury in racquet sports like padel.
The high-efficiency rate in over-head groundstrokes corresponds to the lower usage of lobs, which may pose a danger if poorly executed, allowing the opponent to smash easily.
On the one hand, lobs to the baseline corners, near the walls, keep opponents out of attacking zones. This is significant because wall groundstrokes need certain twists and pivoting actions to face and follow the ball before the hit.
To minimize injuries and improve performance, padel conditioning programs should incorporate core, bilateral trunk rotation, and lower back movements to reduce injuries and enhance performance.
Using volleys to safeguard the center lane vulnerability may, on the other hand, obstruct deep balls, forcing them to return to the baseline and losing the positional advantage.
Coaches should pay special attention to net-game activities to maintain an attacking posture, especially while guarding the middle lane.
Check out this video to see how you should play at the net in padel matches:
Now let’s get back to zones
The defense should pay greater attention to the side back corners. At the same time, the center lane has become more critical during the offensive phase, particularly in the middle and net regions.
Usually, when players have a central approach to the net reacting to the dual goal of guarding the weakening space between players while also using the broader angle from the center boosts scoring chances.
Focus on the net zone strokes
Improved volleying skills in the middle lane will let players spend more time at the net, increasing their scoring and winning opportunities.
In terms of the swing, forehand actions are more common than backhand actions throughout matches. This is because forehand groundstrokes enhance drive speed while retaining a high degree of control.
An interesting common occurrence is that there is a high rate of backhand in volley and groundstrokes.
This could be explained by higher backspin efficiency in backhand volleys, which is connected to a specific baseline approach for sending the ball to the opponents’ backhand sides central channel for the right player and a left corner for the left player).
