Physical Strength: Upper Body, Core, and Rotational 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.