Shoulder strengthening for padel players

What this lesson covers

Shoulder health and stability depend on controlled movements using minimal equipment like a thera-band. Start with skipping to combine cardio with shoulder endurance, varying footwork patterns between single-leg bounces and split steps to mimic match movements. This prepares the body for more specific shoulder work.

For the thera-band exercises, maintain constant tension throughout the range of motion. Begin with isometric holds, moving from the waist to an overhead position and returning slowly. Progress to active pulls at different heights to build stability. Anchor the band to the court fence to perform rows, pulling the band toward the sides of the head while maintaining a half-squat position with shoulder blades retracted. Perform these movements in a controlled manner, both during the pull and the release. Aim for eight to twelve repetitions per set, increasing the band resistance once twelve reps become easy. These routines serve as an effective warm-up or a dedicated off-court strength session.