STRENGTH TRAINING AND CONDITIONING IN PADEL
Isabel Soriano Rocamora


INTRODUCTION
●Racket sport that combines elements of tennis and squash
●Played in pairs and consists of three fundamental elements: the ball, the racket and the playing
field
●Played on a 20x10m court enclosed by transparent glass walls
●México, Argentina, Brasil, Spain… are countries where paddle tennis has had great development
●Popularity can be attributed to its easy learning curve

PADEL MATCHES
-Played in the best of 3 sets→ who has won 2 sets wins.

-Each set is made up of 6 games→ at least 6 games must be won.
-Each game lasts an average of 5 minutes→ a set could last 30 minutes, although this time will also
depend on whether the couple ties and has to play the Tie Break or instead they manage to win the
three sets from the beginning.
-Length of a paddle tennis match can reach 90 minutes, but this can last up to 2 hours.
-According to the padel regulations, each break can last 120 seconds, and is taken at the end of
the set.

-There is no right to rest at the beginning of the tie break.
-90 seconds rest are also allowed when players change sides.

PHYSICAL DEMANDS OF PADEL
Padel players need to be able to do quick movements, pivot and make shots with speed and precision,
which demands:
●Speed abilities
●Hand-eye coordination
●Endurance
●Flexibility
●Muscular strength
Also, padel involves a combination of aerobic and anaerobic energy system, so requires
high-intensity activity, which demands:
●Cardiovascular endurance
●Power
●Agility

WHY STRENGTH TRAINING IS IMPORTANT IN PADEL PLAYERS?
●Improve performance
●Produces improvements in resistance to central and muscular fatigue
●In padel the movements must be fast and precise, so we must improve the increase in our maximum
strength and explosive strength
●Enhance stability and balance, essential for executing precise shots
●Increase anaerobic capacity
●Prevents possible injuries

STRENGTH AND CONDITIONING EXERCISES FOR PADEL
●Lunges

●Squats
●Romanian deadlift
●Planks
●Medicine ball throws
●Box jumps
●Lateral bounds
●Russian twists
●Resistance band exercises

PREPARATION PRE-SEASON
●6-8 weeks
●The first week is dedicated exclusively to gym sessions and fitness training
●Priority is given to physical fitness work
●90 minutes - 2 hours and are usually in the morning
●Focus on develop strength, power, endurance and technique
●Weightlifting exercises, high-intensity interval training, and functional resistance work
●Involve tactical work as well
●Adjust the intensity and volume of exercises based on individual fitness levels
●Ensure proper hydration, nutrition, and sleep throughout the week to support recovery and
performance
●Psychological preparation

COMPETITION PERIOD
●Maintaining peak performance
●Enhancing specific skills
●Minimizing the risk of injury
●Typical training include→
1.On-court practice
2.Strength exercise
3.Match simulation
4.Injury prevention

FREQUENT INJURIES AND PREVENTION
Frequent injuries:
●Tennis elbow
●Ankle sprain
●Achilles tendonitis
●Rotator cuff tendonitis
Prevention of injuries:
●Proper warm-up
●Proper technique and stretching
●Progressive intensity
●Rest and recovery

SOURCES
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Baiget, E., Fernandez-Fernandez, J., Iglesias, X., & Rodriguez, F.A. (2015). Tennis play intensity
distribution and relation with aerobic fitness in competitive players. PLoS One, 10(6), e0131304.
doi: 10.1371/journal.pone.0131304
Baiget, E., Iglesias, X., Fuentes, J.P., & Rodríguez, F.A. (2019). New approaches for on-court
endurance testing and conditioning in competitive tennis players. Strength and Conditioning
Journal, 41(5), 9-16. doi: 10.1519/ ssc.0000000000000470
Carrasco, L., Romero, S., Sañudo, B., & de Hoyo, M. (2011). Game analysis and energy requirements
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Sánchez-Alcaraz Martínez, B.J., Courel-Ibáñez, J., & Cañas, J. (2018). Estructura temporal,
movimientos en pista y acciones de juego en pádel: revisión sistemática. [Temporal structure, court
movements and game actions in padel: A systematic review.] Retos: Nuevas Perspectivas de Educación
Física, Deporte y Recreación, (33), 308-312.