Warm Up Tips in Padel
Padel can be physically demanding and hard on a player’s body, whether it’s moving fast across the court, serving strong strokes, or reaching for a forehand. Injury prevention and increased resilience on the court need stretching and warm-up activities.
Targeting these regions in your everyday workout program will help avoid common problems like tennis elbow and rotator cuff tears.
One of the most effective techniques to warm up for padel is to do dynamic stretching. Small bursts of muscular activation without static stretching (holding a stance for 20–60 seconds) make up dynamic stretches. Static stretching, according to research, is a superior approach to calm down and relieve discomfort.
Watch this dynamic stretching video and learn how to properly start up your engine before a padel game:
Padel requires fast movements in a variety of directions, necessitating the use of stretches that target several muscle groups. Incorporate these four dynamic stretches into your stretching routine:
March with your legs straight
This stretch focuses on the muscles in your lower back, hamstrings, and glutes. Stand straight, extend your left arm to hip level, and lock your knees to do this lower-body stretch. After that, extend your right leg up to meet your left hand. Rep using your left leg and right arm. Per leg, do two sets of 10 repetitions.
Bend your back with hand-walks
Hand walks are a kind of walking that involves the use of The shoulders, hamstrings, and core muscles are all targeted in this full-body stretch. Bend over until both of your hands are flat on the ground to conduct a hand walk. Step forward with your hands until your back is nearly fully stretched. Inch your feet towards your hands while keeping your legs straight, then walk your hands forward again. Two sets of five repetitions are required.
Try out trunk rotations
Trunk rotations target the paraspinal muscle, which stabilizes your lower back and helps with balance and body stability. Stand upright with your feet shoulder-width apart, extend your arms out in front of you, and stack your hands on top of each other to complete this upper body stretch. Rotate your torso to either side gently. Do two sets of ten repetitions.
Activate your legs with the side lunge
The inner thighs, quadriceps, and glutes are targeted during lateral lunges. Stand upright and drop your hips to execute this lower body stretch. Take a large stride to the side with one leg, bending at the knee while keeping the other leg straight, while maintaining a stable posture. Switch to the opposite leg after a few seconds of holding. Do two sets of ten repetitions.
