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The Importance in Pre-Season Padel Training

Grasp the paramount importance in pre-season padel as we delve into its benefits, methods, and significance in shaping players' performance.

With the onset of a new padel season around the corner, players such as Ale Galan, Martita Ortega, and Alex Ruiz are already dedicating countless hours to their pre-season preparation. This period is crucial for players to gain momentum for the upcoming season and build upon their past triumphs.

Galan, in particular, finished last year as the world’s number-one player for the third consecutive year. Concurrently, Ortega clinched the Padel World Championship in Dubai, Spain.

This article highlights pre-season importance in Padel, offering insights into its pivotal role in paddle tennis and the professional Padel competition.

It also discusses the various elements contributing to a successful pre-season and the intricate process behind it all.

Like other racket sports, pre-season in Padel typically spans six to eight weeks, strongly emphasizing developing the foundation of physical fitness.

The initial fortnight is committed to rigorous gym and fitness regimens. Galan notes that the focus on fitness is so intense during this phase that players often lose touch with their sense of playing with the racket.

These fitness sessions generally last between 90 minutes to two hours, typically in the early hours. Ortega explains the reason behind this concentrated emphasis on fitness during pre-season; she notes that there’s limited time during the competitive season to invest in proper physical preparation due to the frequent transitions between tournaments.

Despite the challenge of these demanding pre-season sessions, Ortega claims to enjoy the rigorous workout regimen and even maintains it during the off-season.

couple playing padel outdoor

On-Court Dual Training Sessions

As the pre-season progresses, players gradually transition back to the court to refine their skills with the racket and ball. This part of the pre-season involves intense dual training sessions focusing on game tactics and patterns, exploring game dynamics, and enhancing shot effectiveness. The morning sessions usually span around two hours, while the afternoon ones are shorter.

For Ruiz, the on-court training sessions constitute his favorite part of the pre-season, symbolizing his love for the sport. However, Galan warns that the on-court sessions aren’t a walk in the park.

He reveals that their training often includes working with weighted rackets or wearing heavy jackets for padel-specific exercises that enhance muscle strength and physical fitness.

On-Court Dual Training Sessions

The Multifaceted Pre-Season Preparation

Besides the physically demanding fitness and padel sessions, pre-season involves many other components necessary for elite players to achieve their goals. This includes sessions with sports psychologists who help the players cope with the emotional ups and downs of the season. They equip the players with strategies to manage external pressures and maintain focus on their success.

Regular visits to physiotherapists form another crucial aspect of pre-season preparation. As Ortega explains, these visits aren’t just for injury prevention but are critical to maintaining the intensity of their pre-season regimen.

Pre-Season Preparation

Gender Differences in Pre-Season Padel Preparation

The arena of Padel reveals a fascinating exploration of gender differences in pre-season preparation. Recognizing and embracing these variations is not merely a consideration but an absolute necessity to tailor effective training programs for every player.

Physiologically, men and women have different needs and responses to exercise, which directly impacts their pre-season training. Male padel players, on average, may have more muscle mass and cardiovascular capacity.

Consequently, their pre-season routines often emphasize enhancing cardiovascular fitness to boost endurance and maintain a high intensity of play throughout a match.

On the other hand, female players, including elite female players and amateur female padel enthusiasts, often concentrate more on strength training.

Building muscle strength can significantly enhance their game performance by improving shot effectiveness and providing more power during a rally.

Strengthening exercises also have the added benefit of reducing the risk of musculoskeletal injuries, a common concern in paddle tennis.

Body Mass Index (BMI) is another aspect that differentiates the training needs of male and female players. Higher BMI in some players, regardless of gender, might lead to an increased focus on cardiovascular exercises to manage weight and improve overall fitness levels. This approach directly influences their pre-season training programs and long-term padel practice plans.

Incorporating these physiological differences into training plans requires an in-depth understanding of each player’s physical fitness profile and match analysis. Training regimes are crafted considering the player’s competitive level, age, injury history, and even the style of play.

Pre-season preparation for middle-aged adult women could focus on increasing flexibility and balance. At the same time, young padel players need a balance of strength training, cardiovascular fitness, and skills development.

Similarly, training for male padel players may require a blend of endurance training, high-intensity interval training (HIIT), and muscle-strengthening exercises.

Gender Differences in Pre-Season Padel Preparation

Varied Training for Different Age Groups

In the realm of Padel, age is not just a number. It directly influences the intensity, duration, and type of training that players need during their pre-season preparation. Let’s delve deeper into the unique training needs of young and senior Padel players and how they can optimize their physical fitness for a successful Padel season.

For young padel players, their bodies are still in the growth phase. Muscles, bones, and coordination are still developing, requiring careful planning and execution of their training programs. Physical education and sports sciences provide valuable insights into designing age-appropriate workouts for these players.

Strength training, for example, should be approached cautiously in this age group. The International Padel Federation and sports med experts recommend emphasizing bodyweight exercises and functional movements over heavy weightlifting to avoid musculoskeletal sports injuries. The focus is mastering the fundamental movements and improving muscle strength without putting undue stress on growing bodies.

Match play at a young age is crucial to honing their skills and understanding the game patterns, determining pre-cues, and exploring game dynamics. This combination of physical preparation and game responses can significantly influence a young player’s final match outcome.

For senior paddle tennis players, pre-season training adopts a different approach. Given the natural physiological changes that come with age, the focus often shifts to maintaining agility, flexibility, and balance. This approach helps senior players to continue to enjoy the sport while reducing the risk of injury.

Strength training still forms an essential part of their routine. However, it is typically less intense than younger players and emphasizes maintaining muscle mass and strength rather than making significant gains.

Moreover, cardiovascular fitness, vital to preserving the higher-intensity game actions typical of Padel, is often prioritized to counteract the age-related decline in heart and lung efficiency.

Balance and flexibility exercises are particularly beneficial for senior players. They help maintain court movement efficiency, ensure shot effectiveness, and, most importantly, reduce the risk of falls and injuries.

Regular inclusion of these exercises in the pre-season preparation can make a substantial difference in their game performance and longevity in the sport.

In addition to these age-specific training focuses young and senior padel players benefit from year-round padel practice and regular participation in padel match play.

These improve their skills and understanding of the game and keep them physically active and engaged with the sport they love.

Embracing the age-specific nuances of pre-season training ensures that padel players are well-equipped to enjoy and excel in the sport regardless of their age.

It reinforces pre-season importance in Padel, creating an environment where players of all ages can thrive and experience the thrill of paddle tennis competition.

father and son playing padel

From Amateur to Professional

The pre-season period is not just significant for professional Padel athletes. Indeed, the principles of an effective pre-season – fostering physical fitness, honing game skills, and injury prevention – apply just as crucially to amateur padel players and those who engage in the sport recreationally.

Aspiring padel athletes, including amateur Spanish paddle players or recreational players, often need to pay more attention to the physical fitness required for this seemingly leisurely sport. However, professional players and sports scientists would unanimously agree on the importance of maintaining optimal physical health.

Pre-season training is the perfect time to build cardiovascular fitness, improve body mass index (BMI), and enhance muscle strength.

For amateur padel players, the off-season is a golden opportunity to increase their fitness levels gradually. This approach ensures that they are physically prepared for higher-intensity match play, reducing the risk of musculoskeletal injuries.

Pre-season is also critical for amateur players to refine their game skills. Despite the seeming simplicity of paddle tennis, the sport requires complex coordination, sharp reflexes, and strategic court movements. It’s crucial to leverage the pre-season period for practicing these skills.

By exploring game dynamics, practicing court movements, and analyzing game patterns, amateur players can significantly improve their performance. This preparation enhances their match outcome in friendly competitions and prepares them for more competitive environments, like amateur padel tournaments.

Injury prevention is another important focus of the pre-season period. This is true for all Padel players, from professionals to amateur and recreational players. Pre-season provides an excellent opportunity to learn proper court movement techniques, practice safe game actions, and work on strengthening exercises. This preparation can significantly reduce the risk of at least one injury during the season.

The inclusion of strategies like warming up before games, stretching post-match, and performing strength training exercises can help in injury prevention. Regular check-ins with physiotherapists for musculoskeletal screening and advice can help avoid injuries.

old men playing padel

The Influence of Other Racket Sports

In the diverse world of racket sports, a wealth of knowledge and skills can be harnessed to augment padel players’ performance. Incorporating elements from other racket sports, like table tennis, into pre-season training can provide an unconventional yet effective approach to preparing for the padel season.

At first glance, table tennis and Padel might seem worlds apart. However, a closer look reveals shared skills that make table tennis a helpful training tool for padel players. Table tennis is renowned for its fast-paced nature, requiring agility, rapid reflexes, and swift decision-making skills – all of which can enhance a player’s padel game.

Incorporating table tennis into pre-season padel training can help improve players’ agility and reaction times. This cross-training method can be a fun and refreshing way to work on these critical skills, potentially giving players an edge in fast-paced padel match scenarios.

It’s more than table tennis, which has a lot to offer. Other racket sports can also bring unique benefits to pre-season padel training. For instance, tennis can help develop strength and power in strokes, squash can boost agility and reflexes, and badminton can improve the precision of shots and the ability to read the opponent’s movements.

Furthermore, these sports can enhance cardiovascular fitness, build stamina, and improve the body mass index of players. They can also provide variety in training routines, helping to keep players motivated during the long pre-season period.

Incorporating elements of other racket sports into pre-season training can offer a more holistic and diversified training experience. It exposes players to different game dynamics, strategies, and physical demands. This exposure can build physical fitness profiles and broaden their game responses, providing them with more tools to use in their padel matches.

two players playing doubles in Padel

Growing Popularity of Padel

Sweeping across the globe, Padel Tennis is a sport igniting hearts and uniting players in a vibrant tapestry of competition and camaraderie. As per the International Padel Federation, 2023 statistics reveal an awe-inspiring embrace of this racquet sport across over 90 countries, engaging millions, with Spain hosting a robust 4 million Padel enthusiasts. Emphasizing its popularity, Google searches for ‘Padel’ have skyrocketed by 150% in just a year. A resounding answer to “How popular is Padel?” – it’s a rising global sensation, a testament to the compelling appeal of this accessible, socially engaging sport.

The Road to Success Begins in the Pre-Season

To sum up, the journey of pre-season Padel is as challenging as it is rewarding. It demands dedication, hard work, and a balance between physical prowess, skill refinement, and mental resilience.

But the payoff is immense. The importance of pre-season in Padel extends to every match played, determining the performance of professional and amateur players in the competitive season.

So, as we wait for the thrill of the following professional padel competition or an exciting young padel match play, let’s appreciate our athletes’ tireless efforts during the pre-season. Their unwavering dedication is a testament to their love for Padel, inspiring us all to embrace the sport with a similar passion.

Whether you’re just starting your journey or are an established player, always remember: the road to success in Padel begins in the preseason. Embrace, enjoy, and prepare to shine on the court when the season arrives. Here’s to the game we all love and the players who make it so thrilling to watch and play.

Tune into our exclusive video on ‘The Importance of Pre-Season Padel Training’, and discover the game-changing strategies and routines that will propel your performance. See you on the court!


Padel, also known as paddle tennis in English, is a racquet sport that combines elements of tennis, squash, and badminton. Played in doubles on an enclosed court, Padel emphasizes agility and quick reflexes, with players able to use the surrounding walls to direct their shots.

While Padel was invented in Mexico in 1969, its recent surge in popularity across countries like Spain and Argentina has given it a “new” feel. The International Padel Federation recognizes it and is one of the fastest-growing sports globally, appealing to young Padel players and senior paddle tennis players alike.

Padel is a racquet sport. It combines elements of several practiced sports, such as tennis, squash, and racquetball. It can be played by all, from elite players to recreational players, and it offers a high-intensity workout that can benefit your cardiovascular fitness and muscle strength.

Padel can be played indoors and outdoors, making it a versatile choice for sports enthusiasts. Many professional padel competitions occur outdoors, but indoor courts are ordinary, allowing for year-round play regardless of weather conditions.

The pre-season in Padel is a critical time for players of all levels, from amateur to professional, to focus on physical preparation and skill enhancement. It often involves intense fitness training, padel practice, match analysis, and even exploration of game dynamics. Pre-season preparation helps shape the final match outcome and sets the tone for the competitive season. It also allows players to minimize the risk of musculoskeletal sports injuries through strength training and prevention strategies.

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