The Program Library
Find the perfect training program to elevate your padel game. From raw power to injury prevention, we've got you covered.
Shoulder Strength Foundation
Struggling with shoulder strength, control or mobility during your overhead shots? A 3 week padel specific program designed to build a stronger, more stable and mobile shoulder, giving you a solid foundation for the demands of smashes, bandejas, víboras and other overhead movements. Improve your shoulder strength, stability and range of motion so you can move with more control and confidence above your head. Build the shoulder. Own the overhead.
Rock solid Roque
A 4-week, two-day gym program emphasizing pain-free glute strength, trunk control, gentle movement skills, and spinal and lower-body mobility.
Padel Power Base
Struggle to stay strong through long rallies, feel your legs fading late in a match, or lack power when you need to explode into the next ball? An 8 week personalised padel performance program designed to build stronger legs, hips and lower back, while developing the explosiveness and endurance you need to perform at your best throughout the match. Build a stronger foundation, move with more power and stay sharp from the first point to the last. Get stronger. Get more explosive. Last longer.
Stable & Strong
Feel unstable when lunging, landing or changing direction on court? Strong, controlled legs can make all the difference. A progressive padel performance program designed to build single leg strength, stability and landing control before progressing to faster, more explosive multidirectional movements. Develop the control and confidence to brake harder, change direction faster and move explosively while staying balanced and in control. Build stability. Own your movement. Move with power.
Power Glutes
Struggling to stay low on court, get under the ball, or feel powerful from your legs? Your glutes might be holding you back. An 8 week program designed to build stronger, more powerful glutes so you can bend your legs deeper, stay lower during rallies and move with more control around the court. Build the strength you need for better positioning, faster movement and more power from the ground up. Get low. Get strong. Own the court.
Lean & Mean
Want to feel fitter, move easier and shed some unwanted weight without spending hours in the gym? An 8 week, three day program combining full body strength, cardio focused circuits and metabolic finishers to help you burn calories, build lean muscle and improve your overall fitness for padel. Train your whole body, challenge your cardiovascular system and build the fitness you need to move better, last longer and feel stronger on court. Get leaner. Get fitter. Play better.
Loosen Up: 4-Week Mobility Reset
Feeling stiff, tight or restricted when you move around the court? Your body might need more than just a warm up. A home based mobility and stretching program designed to loosen up your entire body, improve your range of motion and help you move more freely on court. With this 4-week program, you’ll work through full body mobility, lower body flexibility, and upper body & spinal mobility to release tension and keep your body moving smoothly. Move better. Feel looser. Play more.
Lightning Fast Feet
Always feel one step too late, struggle to get to the ball in time, or find yourself off balance after a change of direction? Your footwork could be holding your game back. A 6 week, twice weekly court speed program designed to make you faster, sharper and more efficient around the padel court. Train your first step, split step timing, lateral speed, braking and multidirectional movement, with reactive padel specific drills that help you get to the ball sooner, recover faster and stay in control. Move faster. React quicker. Own the court.
Built to Dominate
Already playing at a high level but want to become stronger, faster and more explosive on court? This program is built to take your game to the next level. An 8 week performance program designed for advanced padel players who want to build full body strength, develop explosive power and sharpen sport specific agility. Train the physical qualities that can give you the edge in every rally, from faster movement and stronger changes of direction to more powerful shots and greater stability under pressure. Get stronger. Move faster. Play at your next level.
15-Minute Court Ready
A fast, full-body resistance-band session that starts easy and builds to padel-ready intensity. Perfect just before a match or training.
Endless Engine
Find yourself running out of energy during long rallies, struggling to maintain intensity, or feeling your performance drop as the match goes on? An 8 week gym program designed for intermediate padel players to build aerobic fitness, full body strength endurance and the ability to repeatedly produce high intensity efforts. Improve your conditioning so you can recover faster between points, maintain your intensity throughout the match and stay sharp when it matters most. Last longer. Recover faster. Play stronger.
Court 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.
Court 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.
Court 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.
PadelFit
New to padel, not very fit, or unsure where to start? This program is built for you. A beginner friendly program designed to build your strength, fitness, mobility and confidence from the ground up, without requiring previous training experience. Learn the fundamental movements your body needs for padel, improve your conditioning and build the physical foundation to move better, play longer and enjoy the game more. Start strong. Build confidence. Become PadelFit.
Core to Court
Feel like you’re relying too much on your arms to generate power? A stronger core could be the missing link. A 3 week padel specific program designed to build core strength, stability and rotational control, helping you transfer power efficiently from your legs through your body and into your shots. Develop the control you need to move with more stability, rotate with confidence and generate more power on court. Build your core. Transfer your power. Own the court.
Smash Power!
Struggling to generate power in your smash or feel like your overhead shots are holding your game back? An 8 week padel specific program designed to build smash power from the ground up, combining core stability, lower body explosiveness, shoulder mobility and sport specific footwork. Develop the strength, mobility and coordination you need to generate more power, move efficiently and take your smash to the next level. Build the power. Own the smash.
7 Minutes Padel Boost
Think you don’t have enough time to train? Think again. This program is built for busy padel players who want to keep moving, get stronger and stay court ready without needing a full training session. 5 workouts. 7 minutes each. Zero equipment. Each quick, padel specific workout targets your body in a different way, so you can build strength, mobility and movement into your week, even when life gets busy. No gym. No equipment. No excuses. Just 7 minutes of focused training you can fit into even the busiest day. 5 days. 35 minutes. A stronger padel player. Repeat as much as you want!
Fix your Padel Elbow
Struggling to grip your racket, hit your backhand or finish a match without elbow pain? This program is for you. 4 weeks. One mission: build an elbow that’s ready for padel. Strengthen the entire chain from wrist to shoulder to core, improve mobility and stability, and rebuild the strength you need for every volley, smash and backhand. Recover. Rebuild. More padel.