Padel Conditioning Core Workout For Beginners
To get the most out of Padel, you’ll want to focus on strengthening your core, legs, and arms in order to get the most out of this activity. Let’s have a look at the padel motions first:
It’s important that we know what the intent of our workout is. Condition your body with intent to get the most out of your padel training.
Making sure you’re in the ideal position to strike the padel ball with tremendous power and direction is all about agility and quickness. To avoid ankle injuries, you must have strong calf and ankle muscles. Padel elbow injuries can be very debilitating and painful, therefore training your forearms and biceps may help avoid them. This is because we utilize the same muscles to type on the computer so often.
- When you rotate your torso, you engage your core muscles to generate momentum: your abs and lower back.
- While the biceps and forearms move into position to strike the ball, your upper back (lats) and shoulders are used to swing the racket.
Before we get down to business, it’s important to get the heavy machinery heated and up and running
- Your padel game will greatly benefit from strengthening your running speed and agility. Use this aerobic workout at least twice a week.
- Treadmill warm-up for 5 minutes (aim for 5-6mph)
- Jumping rope for ten minutes at a time.
- Treadmill interval training for 20 minutes (intervals of 2 minutes at 6mph, 30s at 8.5mph)
- Brisk 8-minute jog in the other direction (switch sides every 2 mins)
- Treadmill cool-down for 5 minutes (5-6mph)
Now for the bread and butter of the padel core conditioning
Strength training should concentrate on increasing the strength of your core, arms/shoulders, lats, and legs. This exercise should be done 2-3 times a week, and you should keep track of your progress.
Aim for 12-14 repetitions with 30- to 60-second rest intervals between sets for all exercises.
