The Casual Social Training Drills

Recommended drills

1. 1

   Bandeja Foundation

   beginner20–30 min

   Learn the basic overhead technique used to neutralize high balls and transition to an attacking position. The bandeja is the fundamental padel overhead that keeps the ball low and controlled rather than smashing it.

   Why this drill

   Targets the bandeja foundation technique, which aligns with The Casual Social's signature shot: Fun shots.

   Key steps

   1. 1.Setup Position: Stand sideways with shoulders rotated toward the net, feet shoulder-width apart, and weight on the back foot. Keep your eyes on the incoming ball.
   2. 2.Arm Positioning: Raise your hitting arm with a relaxed elbow at chest height, similar to a tennis continental grip position.
   3. +3 more steps on the drill page
   Tip: Focus on control and depth rather than power. A well-placed bandeja that lands mid-court neutralizes the opponent's attack.
   View full drill guide →
2. 2

   Lob Fundamentals

   beginner20–30 min

   Learn the basic lob technique, a high arcing defensive shot used to push opponents back or buy time during rallies. The beginner lob focuses on consistent height, depth, and arc to clear the net and land inside the baseline.

   Why this drill

   Targets the lob fundamentals technique, which aligns with The Casual Social's signature shot: Fun shots.

   Key steps

   1. 1.Grip Selection: Use a continental or eastern grip with relaxed shoulders to prepare for an upward swing motion.
   2. 2.Stance and Setup: Position your feet shoulder-width apart with weight on the back foot. Open your stance slightly, facing the net.
   3. +4 more steps on the drill page
   Tip: Focus on consistent arc and depth rather than speed. A lob that clears the net by 6-8 feet and lands near the baseline is difficult to attack.
   View full drill guide →
3. 3

   Smash Basics

   beginner20–30 min

   Learn the fundamentals of the smash (or remate), a finishing shot executed on high balls near the net. Beginner smashes focus on simple mechanics, consistency, and converting high-ball opportunities into winners.

   Why this drill

   Targets the smash basics technique, which aligns with The Casual Social's signature shot: Fun shots.

   Key steps

   1. 1.Ready Position: Stand near the net with knees slightly bent, eyes on the incoming high ball, weight balanced.
   2. 2.Shoulder Rotation: Rotate your shoulders sideways as the ball rises, opening up your body for the overhead swing.
   3. +4 more steps on the drill page
   Tip: Let the ball come to you; patience on the smash results in cleaner contact and more consistent winners.
   View full drill guide →
4. 4

   Volley Fundamentals

   beginner20–30 min

   Master basic volley technique, the most important shot in padel, executed near or at the net with minimal backswing. Beginner volleys focus on quick reflexes, short punching motions, and consistent net placement.

   Why this drill

   Targets the volley fundamentals technique, which aligns with The Casual Social's signature shot: Fun shots.

   Key steps

   1. 1.Ready Position at Net: Position yourself 2-3 feet from the net with feet shoulder-width apart, knees flexed, racket up at chest height.
   2. 2.Split-Step Timing: Execute a small hop as your opponent strikes the ball, landing with feet ready to move in any direction.
   3. +4 more steps on the drill page
   Tip: Stay relaxed at the net; tight muscles slow your reflex. Anticipate the ball path one step ahead of impact.
   View full drill guide →
5. 5

   Return of Serve Fundamentals

   beginner20–30 min

   Master the return of serve, the critical offensive opportunity to break serve and control the point from the start. Beginner returns focus on consistent contact, directional control, and aggressive positioning.

   Why this drill

   Targets the return of serve fundamentals technique, which aligns with The Casual Social's signature shot: Fun shots.

   Key steps

   1. 1.Receiving Ready Position: Stand 1-2 feet inside the baseline with knees bent, racket up at chest height, weight balanced on the balls of your feet.
   2. 2.Split-Step Timing: Execute a small hop as the server prepares to serve, landing with feet ready to react to any serve direction.
   3. +4 more steps on the drill page
   Tip: Focus on consistency first; a solid return in play is better than an aggressive return that misses.
   View full drill guide →
6. 6

   Split-Step Volley Timing

   beginner20–30 min

   Master the split-step, the fundamental timing mechanism that prepares you for quick volley reactions. Perfect split-step timing enables quick directional changes and explosive volley responses.

   Why this drill

   Targets the split-step volley timing technique, which aligns with The Casual Social's signature shot: Fun shots.

   Key steps

   1. 1.Ready Position at Net: Stand at the net with knees bent, weight balanced on the balls of your feet, racket at chest height.
   2. 2.Opponent Strike Anticipation: Watch your opponent's racket preparation, identifying the exact moment they begin their swing.
   3. +4 more steps on the drill page
   Tip: Timing is critical; execute the split-step exactly as your opponent strikes the ball, not before or after.
   View full drill guide →

FAQs

Other beginner archetypes

• → The Weekend Warrior training drills
• → The Joker training drills
• → The Steady Eddie training drills
• → The Junior Prodigy training drills