Seven gym exercises for padel performance

What this lesson covers

Strength and conditioning for padel focuses on physical qualities rather than mimicking court movements. Split squats build lower-body strength with less nervous system demand than traditional squats, utilizing variations like front-foot elevated versions for beginners. Dumbbell squat jumps develop explosive power, keeping sets to three to five repetitions to avoid fatigue. Multidirectional pogo jumps train reactive strength through short, quick floor contacts, prioritizing ankle-foot stiffness over jump height.

Lateral bounds develop the ability to produce force horizontally, while sprint and break drills train deceleration by teaching the athlete to lower their center of mass and absorb force through the legs. Rotational medicine ball throws use the ground and hips to transfer power through the trunk, keeping the ball weight between three and five kilos. Finally, chin-ups or inverted rows build upper-body strength, grip, and scapular control. These exercises serve as a foundation, but a program must be tailored to the individual athlete's mobility, strength, and specific movement limitations.