Padel is played with the legs and broken from the arms. In a survey of 364 amateur players, more than half had suffered a padel-related injury in the previous six months, the most affected areas were ankle-foot, shoulder, elbow and knee, and six players in ten did no physical preparation at all. This guide covers what to train to play better and break less, with a two-session-a-week programme designed to sit alongside your matches, not replace them.
The numbers to start from
In a cross-sectional study of 364 amateur players (mean age 37, 63% male), 53.8% had sustained an injury in the previous six months. By region:
| Area | Share of injuries |
|---|---|
| Ankle and foot | 18.5% |
| Shoulder and upper arm | 15.2% |
| Elbow and forearm | 15.2% |
| Knee | 13.6% |
Muscle and tendon were the most affected tissues at 26.1% each, followed by ligaments at 16.3%. And the figure that concerns this guide directly: 60.7% did no formal physical training, while players over 36 were injured more often in training than in competition (cross-sectional study of Chilean amateur players, 2025).
Stated limits: a single country, self-reported data with six-month recall, and a cross-sectional design that describes associations rather than proving that physical preparation reduces injuries in this sample. But it shows clearly where amateur players get hurt, and where the work is worth concentrating.
What padel actually demands
Padel is not small-court tennis. The court is enclosed, rallies are long, and the game is built on very short accelerations, braking, lateral direction changes and overhead movements near the wall.
Translated into qualities to train:
- Acceleration and braking over 2-4 metres, not top speed.
- Lateral direction changes with a stable ankle and knee.
- Shoulder strength and control in repeated overhead actions, especially the smash and the bandeja.
- Wrist and forearm endurance, because the elbow pays for impacts and grip.
- Trunk rotation and anti-rotation, to transmit force instead of dumping it into the lower back.
The programme: twice a week
Two 45-minute sessions, on non-playing days or at least six hours before a match. The goal is not to sweat: it is to load tissues that only take impact during play.
Session A — push, bilateral legs, shoulder
| Exercise | Sets x reps | Why |
|---|---|---|
| Squat or goblet squat | 3 x 5-8 | Strength base for starts and braking |
| Hip thrust or single-leg bridge | 3 x 8-10 | Hip extension, the drive players who only play never build |
| Dumbbell bench or weighted push-ups | 3 x 6-10 | General pushing strength |
| Lateral raises and external rotator work | 3 x 12-15 | The shoulder that carries smashes and bandejas |
| Anti-rotation (band Pallof press) | 3 x 10 per side | A trunk that transmits instead of folding |
Session B — pull, single-leg, ankle
| Exercise | Sets x reps | Why |
|---|---|---|
| Romanian deadlift | 3 x 6-8 | Posterior chain, hamstring protection |
| Bulgarian split squat or step-up | 3 x 8 per leg | Single-leg strength: padel is almost always one-legged |
| Dumbbell row or pull-ups | 3 x 6-10 | Balance for all the pushing the game provides |
| Low lateral hops and single-leg landings | 4 x 5 per side | Controlled braking, where ankles and knees break |
| Grip and wrist work, see grip strength | 3 sets | Your elbow will thank you |
The volume is deliberately low. Someone playing three times a week already loads their joints heavily: adding two ninety-minute sessions does not make them stronger, it makes them tired.
The warm-up before you play
Fifteen minutes that change the first match of the day, and that most players skip:
- Three minutes of ankle and hip mobility, not prolonged static stretching — the distinction is in the mobility and stretching guide.
- Shoulder activation: external rotations with a band, 2 x 15 per side.
- Lateral running and progressive direction changes, from 50% to 80%.
- Five shadow smashes, building up before you hit one hard for real.
The first smash of the day, thrown cold after a night's sleep and an hour in the car, is one of the most efficient ways to hurt a shoulder.
Elbow and shoulder: the two areas to protect
Together, elbow and shoulder accounted for 30% of injuries in the sample above, and they are almost always overuse rather than trauma. That means they build over weeks, and over weeks they can be reduced.
- Manage playing volume, not just intensity: three matches in a weekend is the classic moment pain appears.
- Train the shoulder through its full range, not just with lateral raises: external rotators, controlled overhead work, free scapulae.
- Do not ignore elbow discomfort lasting more than two weeks: the difference between manageable overload and a month off is covered in the guide to tendonitis from lifting.
- Check grip and equipment: a handle that is too small or too large, or a very heavy racket, shifts load onto the forearm.
Fitting it around matches
Playing twice a week leaves room for two strength sessions. Playing four times means two light ones, or a single heavy one. The rule is simple: matches are training, and they count in the weekly budget.
If you reach the weekend tired, cut session B and keep A. Before a tournament, reduce strength volume by 40% the week before while keeping the loads: the same principle as a deload week.
FAQ
Do amateur padel players really need physical preparation? In the study cited, more than half had been injured within six months and 60.7% did no physical training. The design is cross-sectional, so it does not prove causation, but the injury profile — ankle, shoulder, elbow, knee, largely muscular and tendinous — is exactly what strength and movement-control work is designed to address. Two sessions a week is a small investment against a month on the sidelines.
How often should I train if I play three times a week? Two 45-minute strength sessions, on non-playing days or at least six hours before a match. If the combined load leaves you tired, drop to one heavy session and one very short one: matches count in the weekly budget, and players who ignore that accumulate fatigue without noticing.
Why does my elbow hurt when I play padel? Elbow and forearm are among the most affected areas and it is almost always overuse of the extensor tendons rather than a specific trauma. The usual causes are a sudden increase in playing hours, a technique that strikes with a rigid wrist, and a racket or grip that does not suit you. Forearm and grip strength work helps, but if pain lasts more than two weeks or limits daily activities, assessment by a professional comes before any exercise found online.
Is padel enough on its own to lose weight? It helps, but rarely suffices alone, because actual high-intensity playing time in a match is lower than it feels and the energy cost is easily compensated at the table. If body composition is the goal, padel covers activity and enjoyment while the calorie deficit and strength work do the rest. The reasoning is the same as in how much cardio you need to lose weight.
Should I train strength or speed for padel? Strength first, then rate of force development. On a padel court you accelerate for two or three metres: top speed never comes into play, while the ability to produce force quickly and above all to brake safely decides both performance and injury risk. Low hops, controlled landings and single-leg work are worth more than any thirty-metre sprint.
Where to start
Pick two fixed days and start with session A this week, even with light loads: what protects ankle, shoulder and elbow is consistency, not the intensity of the first workout. If you want to plan sessions around your matches and see whether the weekly load holds up, Athleex keeps training, feedback and progress together, and shares them with your coach if you have one.
Source checked on 19 September 2026: cross-sectional study of 364 Chilean amateur padel players, 53.8% injury prevalence over six months, published open access. Stated limits: one country, self-reported data, cross-sectional design describing associations rather than causes.