Three-step padel warm-up routine for injury prevention and performance
The channel presents a practical, three-part padel warm-up designed to maximize performance and minimize injury risk. The routine, which takes about 10–15 minutes, is structured to activate the entire body and prepare both mind and muscles for match play. Each phase targets a specific aspect of physical readiness, making it accessible for players of all levels.
Joint mobility exercises to start the warm-up
The first phase focuses on joint mobility, aiming to gently activate the spine, hips, and shoulders. The reviewer demonstrates classic movements such as the “cat-cow” (or “cat-camel”) exercise, emphasizing controlled breathing and spinal flexion and extension. This is followed by rotational movements from a quadruped position, encouraging players to open up the thoracic spine and increase their range of motion.
Additional mobility drills include:
- Rotational reaches—extending the arm and following it with the gaze to mobilize the upper back
- Kneeling hip flexor stretches—one leg forward, chest up, shifting weight to stretch the hip flexors
- Dynamic hamstring stretches—rocking back and forth to gently lengthen the posterior chain
These exercises are performed with moderate intensity, allowing players to ease into movement and assess their flexibility before progressing.
Dynamic stretching as the essential core of the routine
For the creator, dynamic stretching is the non-negotiable component of the warm-up. This section is especially valuable for players short on time or those who prefer to avoid floor-based exercises. The stretches are designed to activate major muscle groups and increase blood flow without compromising explosiveness.
- Slow, controlled squats with an explosive upward movement
- Hip rotations—moving the hips in circles to loosen the pelvic area
- Lateral leg swings and side-to-side steps to open the groin and adductors
- Shoulder mobility drills—alternating arm swings forward and backward
- Balance and stability work—standing on one leg while moving the other in various directions, sometimes tracing letters in the air
These dynamic stretches are performed with increasing range of motion, gradually preparing the body for the demands of padel. The reviewer notes that even players with limited flexibility can benefit from these movements, as the goal is activation rather than maximal stretching.
Specific activation and injury prevention for padel players
The final phase targets padel-specific activation and common injury prevention. The reviewer highlights exercises for the knees and forearms, areas frequently affected in padel due to repetitive movements and impact.
For knee health, the routine includes slow, controlled squats and isometric wall sits (“angels” against the glass), which help strengthen the quadriceps and stabilize the patella. Players with a history of patellar pain are encouraged to prioritize these drills before matches.
To activate the upper body and mimic padel strokes, the creator recommends using a light resistance band:
- Rotational pulls—simulating forehand and backhand swings with explosive intent
- Few repetitions, focusing on muscle activation rather than fatigue
He cautions against practicing overhead smash movements with bands, as these can strain the shoulder if not performed carefully.
Additional tools for forearm and elbow protection
As an optional addition, the reviewer introduces a simple, inexpensive tool—a flexible bar or “pirulo”—recommended by his physiotherapist. This device is used to perform isometric and eccentric exercises for the forearm, targeting both the inner and outer elbow. These exercises are particularly effective for players dealing with epicondylitis (tennis elbow) or epitrochleitis (golfer’s elbow).
- Twisting motions—simulating wringing a towel
- Isometric holds—maintaining tension for five seconds
- Lateral flexion and extension to strengthen the forearm muscles
The creator emphasizes that regular use of this tool has helped him overcome persistent forearm pain, and he recommends it as a preventative measure for others with similar issues.
Key takeaways and practical advice for players
The reviewer’s routine is a blend of general and padel-specific exercises, adaptable to most players’ needs. He stresses the importance of dynamic stretching and targeted activation, especially for those with a history of joint or muscle pain. While the routine is based on personal experience, the creator encourages players with ongoing injuries to consult a physiotherapist for individualized recommendations.
- Allocate 10–15 minutes for a complete warm-up
- Prioritize dynamic stretches and padel-specific movements
- Use resistance bands and simple tools for targeted activation
- Adjust the routine based on personal needs and injury history
This structured approach helps players enter the court fully prepared, reducing injury risk and improving performance from the first point.
