Free · 3 warm-up programs
Free padel warm-ups
Create a free account and unlock every free warm-up in the library — 3 court routines to get match-ready, including dynamic, flow, and resistance-band options.
Free access
Unlock all free warm-ups
Create a free account with email and password — then open every free warm-up program (3 routines today).
All free warm-up programs
One free account unlocks the full free warm-up library. Choose the routine that fits your day — dynamic, flow, or resistance bands.
FreeCourt warm-up dynamic
Feel stiff, sluggish or not quite ready when you step onto the court? Get your body switched on before the first point. A dynamic full body warm up designed to increase mobility, activate the muscles you need for padel and gradually raise your heart rate before training or a match. Combine dynamic stretching, muscle activation, running and padel specific footwork to prepare your body to move faster, react quicker and perform with confidence. Warm up. Switch on. Play your best.
7 min
FreeCourt warm-up flow
Want to feel more mobile, energized and ready to move before you step onto the court? Start with this padel flow. A 9 minute dynamic flow designed to wake up your entire body, improve mobility and get your joints and muscles ready for movement before padel. Move through flowing hops, arm swings, thoracic rotations, knee taps, windmills and dynamic squats to gradually raise your heart rate, open up your range of motion and prepare your body for the demands of the game. Move. Mobilize. Activate. Get court ready.
9 min
FreeCourt warm-up resistance bands
Got a resistance band in your padel bag? Use it to get your body switched on before you step onto court. A quick, padel specific warm up using a resistance band to activate your glutes, shoulders and core, improve mobility and prepare your body for the movements of the game. Perfect before training or a match when you want to wake up the muscles, increase control and feel ready from the first point. Band on. Body switched on. Game ready.
7 min
Why warm up
Prepare your body for fast movements, explosive actions, and injury free performance with this dynamic court warm up. The goal is to gradually increase your heart rate, activate the muscles you rely on most, improve mobility, and prepare your nervous system for the demands of the game. Move with control and focus on quality rather than speed. Every exercise should feel smooth and intentional. By the end of the warm up, you should feel warm, mobile, and ready to perform at your best.
- Less chance of injury
- Full body warm-up
- Activated nervous system for faster reactions
- Better recovery after the match/training
Featured: Court warm-up dynamic
Guided exercises you can run on court before a match or training.
- 01Run up and down on court
- 02Marching Skips
- 03Dynamic Hamstring Stretch
- 04Arm Wall Slides
- 05Shoulder Internal and External Rotation
- 06Dynamic Half-Kneeling Hip and Hamstring Stretch
- 07Padel Footwork: Split Step to Groundstroke and Bandeja