TOP 10 EXERCISES FOR PADEL & TENNIS... How to dominate any racquet sport.

The padel boom is quite simply the fastest growing sport in the world over the last 5 years. In that time, it has seen a growth in popularity of nearly 400%. In the UK we've seen an increase in padel courts from less than 50 in 2018, to over 1000 this year. Since its inception in Spain & Mexico was way back in the 1960's, I figured there will be plenty of you newbies looking for some help to up your game & get an edge over the Spaniards you'll end up playing on your next holiday.

What areas do I need to develop most?

Racquet sports like tennis & padel rely heavily on rotational power & coordination. This includes:

• Lower body stability & agility

• Core power

• Upper body coordination

So, building each of these separately should be your main focus in the gym, then combining them with drills in your on-court sessions. You will have areas of weakness to focus more on, with any spare sets being made up of injury prevention exercises.

How do I do that?

Let's look first at lower body stability & agility. These two go hand-in-hand, but we will train them separately to allow full effort on each. Here are 2 sport-specific power & agility exercises:

1. Stability - Bulgarian Split Squat

2. Stability - Back Squat (or level up with a Pistol Squat)

3. Agility - Lateral Weighted Lunge

4. Agility - Ski Laterals

Next we have core power, the key to great shots. Here are 2 core power exercises:

1. Paloff Press

2. Russian Twist with Wall Throw

Finally, upper body coordination. Allowing for speedy, accurate & consistent shots, here are 2 upper body coordination exercises:

1. Landmine Jerk

2. Single Arm Row

What exercises should I do to avoid injury?

1. Shoulders - Delt Tri-Sets

2. Lower Back - Conventional Deadlifts

This is a great guide to get you started, just pick 5 exercises per session & watch your opponents go home crying on the sofa with lots of ice cream. Thanks, as always for reading!

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Elliot Hutchinson // 01.06.2025

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