Warm-up exercises for padel: the routine you need before every match

The warm-up exercises for padel are the starting point of any well-planned session, whether you are playing for the first time or have been stepping onto the court for years. A routine lasting just a few minutes can completely change how your body responds during the match.

Why is doing warm-up exercises vital for your body before stepping onto the court?

Physical preparation before a match is the most effective barrier against sports injuries. In padel, explosive movements, torso rotations and sudden changes of direction place a lot of strain on the joints. A good warm-up raises body temperature and prepares the tissues to absorb impact and twisting, reducing the risk of suffering tears, sprains or overload.

Joint mobility often takes a back seat, limited to static stretches that, just before playing, do not contribute much. What matters is to activate the neuromuscular system with dynamic movements that reproduce the actions typical of the game: turns, braking, starts. When the body arrives on court already “awake”, performance and safety improve from the very first point.

Warm-up exercises for padel

A complete routine combines different blocks that progressively prepare the body:

Joint mobility

Spend at least five minutes mobilising the areas that receive the most work during the match:

• Ankles: gentle circles with each foot and dorsiflexion exercises, to prepare the joint for the constant braking and starting movements.
• Wrists: rotations in both directions and light pressure, key for handling the racket and controlling impact.
• Shoulders: wide circular rotations forwards and backwards, which loosen the muscles involved in smashes and volleys.

Dynamic stretching

Before increasing the cardiovascular intensity, it is advisable to loosen the leg and hip muscles with movements while walking, rather than static stretches. Walking lunges, knee-to-chest raises or butt kicks while moving across the court wake up the large muscle groups without losing body temperature, which does happen with a static stretch held for several seconds.

This type of movement-based stretching better prepares the body for the sprints and changes of direction that come afterwards.

Cardiovascular activation

Your heart rate should increase progressively, without reaching fatigue before you start playing. This order works well:

• Gentle jogging around the court for approximately three minutes.
• Lateral movements in a defensive position, with a low centre of gravity.
• Changes of pace, alternating short runs forwards with controlled backward movements.
• Low skipping, with quick foot movements on the spot.

Reflex exercises

Once an appropriate body temperature has been reached, it is advisable to work on hand-eye coordination and reaction to visual stimuli. Padel is a sport based on anticipation, so practising technical movements without a ball helps to automate the movement before applying real force: movements from the back of the court towards the net while simulating a volley, or diagonal changes of direction to reach difficult balls in the corners, while maintaining an upright posture and slightly bent knees.

Warm-up with a racket

The final step before the rally is to start using the racket little by little. You can make gentle shots bouncing the ball against the wall or, if you have someone nearby, hit the ball back and forth at a short distance and with hardly any force, paying attention to the grip and the technical movement. This first contact prepares the wrist and forearm before demanding power from them, and helps to avoid discomfort in the elbow that often appears when you start hitting hard without having gone through this step first.

Warm-up in pairs

The final phase consists of a controlled rally with your partner or opponent. Start at the net with gentle volleys, prioritising touch accuracy over power, and gradually move back towards the baseline to exchange forehand and backhand shots. This way, both players adjust their distance from the glass and gain sensitivity with the court surface before the match begins.

Padel training in Estepona

It does not matter whether you have just picked up a racket for the first time or already compete and want to polish specific aspects of your game: at RozaRossa, our tennis and padel club on the Costa del Sol, each class is adapted to you, not the other way around. We offer individual and group formats, with coaches who go beyond correcting your shot: we teach you to read the point better, move around the court with more awareness and correct those postural habits that are so difficult to get rid of on your own.

We are located between Marbella and Estepona, very close to Benahavís. And if you are simply looking for a court in good condition to play with friends, you have that available too. Contact us.