Functional fitness for padel power and stability
Key takeaway from our Guru
How can I improve my explosive power and stability for padel?
Focus on explosive movements with low repetitions to build power, and incorporate off-balance exercises to stabilize your knees and core. The coach suggests performing short, quick footwork drills followed immediately by a smash to translate gym strength directly into your game.
What this lesson covers
Functional training for padel focuses on explosive power, balance, and injury prevention. Exercises prioritize short, quick movements to simulate court transitions, followed by explosive smashes to train fast-twitch muscle fibers. Stability work involves off-balance movements, such as jumping laterally while landing on one foot, which strengthens the small muscles around the knees and improves control during rapid direction changes.
Core strength is developed through slow, controlled movements like planks and Russian twists, ensuring the midsection remains stable during high-intensity play. Glute activation is achieved through hip bridges with dumbbells, maintaining a 45-degree elbow angle to protect the shoulders. The session concludes with specific stretches for the hip flexors and lower back to improve mobility for low balls. This routine is recommended twice a week, with a focus on explosive repetitions for power and higher volume for muscle endurance.
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Original video
Added on Apr 2, 2026
Functional Fitness Exercises To Improve Your Padel Game
Description
Please subscribe and hit the notification bell, let's get 35K subscribers this year! Ladies and gentlemen! Today we are in the IO club in Marbella! We are going to improve our padel game by doing functional exercises in the gym. This can boost your level a lot! For me this is one of the most crucial things for my level, but I think every level of padel player will improve a lot on the court if they start doing these exercises twice a week! Please let me know what you think and if you would like to see more fitness content! Find the I/O club here: https://www.theio.com/ Find luiz here: Instragram: Luisdevos7 ~ 10% discount if you visit my online padel shop. Go to www.racketteam.com and use code: otronivel ~ Would you like to learn more? Become a Otro Nivel channel member or special member, support us and become better! 👊🏼 Click & join ➠https://www.youtube.com/channel/UCrMuJTshdLiaUmbYJy8lSkA/join ~ Also find us on: Our Facebook group ➠https://www.facebook.com/groups/padeltips Our Facebook page ➠https://www.facebook.com/0tronivel 👊🏼 Become a supporter ➠https://www.facebook.com/becomesupporter/0tronivel ~ Our instagram page ➠https://www.instagram.com/0tronivel/ Sven's instagram page ➠https://www.instagram.com/svenboele/ Sven's tiktok➠ https://vm.tiktok.com/ZScj6vNr/
Good for
Skill level
Beginner, Intermediate, High Intermediate, Advanced, High Advanced, Professional
Play style
Power
Keywords
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