Physical Strength: Upper Body, Core, and Rotational Power
Padel strength comes from rotation and core stability. This guide covers exercises that transfer directly to court power.
Padel strength is not about lifting heavy—it's about rotational power and core stability. Your core (abdominals, obliques, lower back) generates 50% of your shot power. Rotational exercises include wood chops, Russian twists, and cable rotations. Perform these with resistance bands, dumbbells, or cables. 3 sets of 12 reps, 2 times per week. Upper-body strength includes chest, shoulders, and arms. Push-ups (3 sets of 15), shoulder presses (3 sets of 10), and rows (3 sets of 10) improve stability and power. Lateral stability (side planks, lateral lunges) prevents ankle injuries and improves deceleration. Perform 30-second holds, 3 sets, 2 times per week. Grip strength improves racket control and power transfer. Use a grip trainer or squeeze a stress ball—3 sets of 20 reps. Always warm up before strength training. Cool down with light stretching. Strength training 2 times per week is sufficient for padel—more is not better.
Progression steps
- 1Establish baseline: Test max push-ups, max plank hold, grip strength
- 2Perform 2 weeks of general strength (push-ups, rows, planks)
- 3Add rotational exercises: Wood chops, Russian twists, 2x weekly
- 4Progress: Increase reps or resistance every 2 weeks
Drill suggestions
- • Circuit: 10 push-ups, 20 Russian twists, 30-second plank—3 rounds
- • Rotational circuit: Wood chops 12, cable rotations 12 each side, 3 rounds
FAQs
How heavy should weights be for padel strength training?
Light to moderate. Focus on form and control. 12-15 reps per set is ideal. Padel doesn't require maximal strength.
Should I train strength before or after padel?
Ideally before, when you're fresh. On-court training after is okay but may compromise technique.
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