Preseason training structure for a professional padel player
The channel offers an inside look at the first week of preseason for a professional padel player, focusing on both physical preparation and on-court technical work. Training is divided between two main facilities: Golden Padel for court sessions and Fran Positive Energy for physical conditioning. The week is carefully structured to balance group sessions and individual work, ensuring a comprehensive approach to regaining form after the off-season.
Sessions are scheduled as follows:
- Group training: Monday, Tuesday, and Thursday
- Individual or self-guided sessions: Wednesday and Friday
This split allows for targeted improvement in both physical and tactical aspects, with a strong emphasis on gradually increasing intensity and volume to avoid injury and optimize performance.
Physical conditioning: focus on lower body, unilateral work, and grip strength
The reviewer highlights that the early preseason phase prioritizes lower body strength and agility. After a period of rest, players often feel heavy or stiff, making it essential to restore movement quality and explosiveness. The physical coach, Fran, designs sessions around:
- Displacement drills to enhance footwork and court coverage
- Unilateral strength exercises for balanced development and injury prevention
- Grip strength training to improve racket control during play
Upper body strength is also addressed, particularly on the second day, with a focus on shoulder and back mobility. Exercises include classic movements like bench press (both barbell and dumbbell variations) and pull-ups, which the reviewer notes as a personal challenge. Functional and padel-specific exercises are emphasized over generic gym routines, reflecting the evolving nature of modern padel training.
On-court technical sessions: volume, consistency, and tactical awareness
Technical sessions on the padel court are designed to rebuild consistency and touch after the off-season. The channel details a progression of drills, starting with simple volume-based exercises and gradually introducing tactical complexity:
- Initial drills focus on groundstrokes from the back of the court, requiring players to hit two shots before rotating positions.
- Progressions include adding lobs and practicing transitions between defense and attack.
- Players alternate between forehand and backhand sides, ensuring comprehensive skill development.
The reviewer admits to a higher error rate than usual, attributing it to the break and the need to regain rhythm. Emphasis is placed on prioritizing volume and movement over immediate results, with the goal of steadily rebuilding form and confidence.
Simulated match play and situational drills to enhance decision making
Beyond isolated drills, the channel incorporates simulated match scenarios to foster tactical awareness and adaptability. These exercises include:
- Attack vs. defense situations, where the defending player must manage pressure and choose between lobbing or counterattacking.
- Free play segments, allowing players to apply learned skills in a less structured environment.
- Competitive mini-games, such as tie-breaks or “king of the court” rotations, to maintain motivation and focus.
By blending structured drills with open play, the training ensures that technical improvements translate into real-game situations, sharpening both physical and mental aspects of performance.
Adapting training intensity and setting personal objectives
The reviewer openly discusses the challenges of returning to high-intensity training after a break, including fatigue and occasional frustration. To address this, personal objectives are set for each session. For example, one day’s focus is on maintaining a lower stance during volleys and maximizing shot volume. The reviewer notes that setting specific goals helps maintain concentration and track progress, especially during the demanding early weeks of preseason.
There is also an emphasis on the importance of patience and self-awareness, recognizing that performance will naturally fluctuate as the body adapts to increased workload.
Functional strength routines and padel-specific conditioning exercises
Strength sessions are not limited to traditional gym work. The channel demonstrates a variety of functional exercises tailored to padel, such as:
- Kettlebell carries for core and grip strength
- Medicine ball throws against the wall to mimic dynamic on-court movements
- Wall balls and box jumps to develop explosive power
These routines are typically performed in circuits or Tabata-style intervals, with short bursts of intense effort followed by brief rest periods. The reviewer highlights the value of these exercises for building the specific athletic qualities required in high-level padel.
Key qualitative evaluations from the first week of preseason
- Physical readiness: Noticeable initial stiffness and fatigue, but steady improvement in agility and endurance over the week.
- Technical consistency: Higher error rates early on, with gradual recovery of touch and timing as volume increases.
- Tactical sharpness: Simulated match play and situational drills help restore decision-making speed and adaptability.
- Mental focus: Setting daily objectives and embracing patience are crucial for navigating the challenges of preseason.
- Functional strength: Emphasis on unilateral and padel-specific exercises supports injury prevention and on-court performance.
Lessons learned and the value of structured preseason routines
The channel’s first preseason vlog offers valuable insights into the realities of professional padel preparation. By combining targeted physical conditioning, technical repetition, and tactical simulation, the training program lays a solid foundation for the season ahead. The reviewer’s honest reflections on both struggles and progress underscore the importance of structure, adaptability, and self-motivation during this critical phase.
For aspiring players and enthusiasts, the detailed breakdown of each session provides a practical template for building a balanced and effective preseason routine.
