Fix your Padel Elbow
Fix your Padel Elbow
Beginner 4.9 (128 reviews)

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.

4 WeeksDuration
3x / WeekFrequency
25 MinsPer Session

  • Wrist Stability Circles

    1 sets · 10 reps

  • Supine 90/90 Shoulder Rotation Mobility

    1 sets · 8 reps

  • Cat Cow

    1 sets · 10 reps

  • Knee Push-up

    3 sets · 10 reps

  • Goblet Squat with kettlebell

    3 sets · 10 reps

    Choose a weight that fits your strength

  • Wrist Extension with Box Support

    3 sets · 10 reps · per side

  • Resistance Band Row

    3 sets · 12 reps

  • Pallof Press Hold

    25s total · 12s/side · 15s switch · 3 rounds · 20s between rounds

    Choose a weight that fits your strength

  • Dumbbell Shoulder External Rotation

    3 sets · 15 reps

    Choose a weight that fits your strength

  • Wrist Flexion Mobility

    3 sets · 10 reps · per side

  • Wrist Extensor Stretch

    1 min total · 30s/side · 15s switch

  • Triceps Stretch

    1 min total · 30s/side · 15s switch

  • Child's Pose Stretch

    1 min

  • Alternating Leg Swings

    2 sets · 10 reps

  • Grip Squeeze with Ball

    3 sets · 10 reps · per side

  • Mini Band Lateral Walks

    2× (20s work · 20s rest)

  • Carioca Exercise

    30s total · 15s/side · 15s switch · 3 rounds · 10s between rounds

  • Plank Hold

    3× (20s work · 15s rest)

  • Gorilla Dumbbell Row

    3 sets · 20 reps

    Choose a weight that fits your strength

  • Russian Twists

    3 sets · 15 reps

  • Isometric Wrist Flexion

    20s total · 10s/side · 15s switch · 3 rounds · 10s between rounds

    Choose a weight that fits your strength

  • Half kneeling Trunk Twist

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Hamstring Stretch Standing

    1 min

  • Wrist Extensor Stretch

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Wrist Flexor Stretch

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Marching Drill

    1 min

  • Alternating Mini Lunges

    45s

  • Single Arm Suitcase Squat

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Walking Lunges

    3 sets · 10 reps

  • Burpee Step

    3 sets · 8 reps

  • Single Arm Dumbbell Military Press

    3 sets · 8 reps · per side

    Choose a weight that fits your strength

  • Standing Cable Rotation

    3 sets · 12 reps

    Choose a weight that fits your strength

  • Resistance Band Shoulder External Rotation

    3 sets · 10 reps

  • Wrist Extension with Box Support

    3 sets · 15 reps · per side

  • Latissimus Stretch

    30s

  • Biceps Stretch

    30s

  • Knees to Chest Rock

    1 min

  • Wrist Stability Circles

    1 sets · 10 reps

  • Supine 90/90 Shoulder Rotation Mobility

    1 sets · 8 reps

  • Cat Cow

    1 sets · 10 reps

  • Knee Push-up

    3 sets · 12 reps

  • Goblet Squat with kettlebell

    3 sets · 12 reps

    Choose a weight that fits your strength

  • Wrist Extension with Box Support

    3 sets · 12 reps · per side

  • Wrist Lateral Flexion with Dumbbell

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Resistance Band Row

    3 sets · 15 reps

  • Pallof Press Hold

    40s total · 20s/side · 15s switch · 3 rounds · 20s between rounds

    Choose a weight that fits your strength

  • Plate Wrist Roll Up and Down

    2× (20s work · 20s rest)

    Choose a weight that fits your strength

  • Wrist Flexion Mobility

    3 sets · 10 reps · per side

  • Wrist Extensor Stretch

    1 min total · 30s/side · 15s switch

  • Triceps Stretch

    1 min total · 30s/side · 15s switch

  • Child's Pose Stretch

    1 min

  • Towel Grabs

    20s total · 10s/side · 15s switch · 2 rounds · 20s between rounds

  • Grip Squeeze with Ball

    3 sets · 10 reps · per side

  • Mini Band Lateral Walks

    2× (20s work · 20s rest)

  • Carioca Exercise

    30s total · 15s/side · 15s switch · 3 rounds · 10s between rounds

  • Plank Hold

    3× (30s work · 15s rest)

  • Gorilla Dumbbell Row

    3 sets · 20 reps

    Choose a weight that fits your strength

  • Isometric Wrist Flexion

    25s total · 12s/side · 15s switch · 3 rounds · 10s between rounds

    Choose a weight that fits your strength

  • Half-Kneeling Diagonal Kettlebell Swing

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Half kneeling Trunk Twist

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Hamstring Stretch Standing

    1 min

  • Wrist Extensor Stretch

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Wrist Flexor Stretch

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Split Step Hold

    3× (1 min work · 30s rest)

  • Alternating Mini Lunges

    45s

  • Single Arm Suitcase Squat

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Cross-over Step Over Elastic Band

    3× (20s work · 20s rest)

  • Burpee Step

    3 sets · 10 reps

  • Single Arm Dumbbell Military Press

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Standing Cable Rotation

    3 sets · 15 reps

    Choose a weight that fits your strength

  • Resistance Band Shoulder External Rotation

    3 sets · 10 reps

  • Wrist Extension with Box Support

    3 sets · 15 reps · per side

  • Latissimus Stretch

    30s

  • Biceps Stretch

    30s

  • Forearm Rotation

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Knees to Chest Rock

    1 min

  • Half Kneeling Shoulder CARs

    45s total · 22s/side · 15s switch · 3 rounds · 30s between rounds

  • Wrist Stability Circles

    2 sets · 10 reps

  • Cat Cow

    2 sets · 10 reps

  • Knee Push-up

    3 sets · 15 reps

  • Goblet Squat with kettlebell

    3 sets · 15 reps

    Choose a weight that fits your strength

  • Wrist Extension with Box Support

    3 sets · 15 reps · per side

  • Wrist Lateral Flexion with Dumbbell

    3 sets · 15 reps · per side

    Choose a weight that fits your strength

  • Resistance Band Row

    3 sets · 15 reps

  • Pallof Press In-Out

    3 sets · 15 reps · per side

    Choose a weight that fits your strength

  • Single Arm Overhead Kettlebell Carry

    20s total · 10s/side · 15s switch · 2 rounds · 20s between rounds

    Choose a weight that fits your strength

  • Plate Wrist Roll Up and Down

    2× (20s work · 20s rest)

    Choose a weight that fits your strength

  • Wrist Flexion Mobility

    3 sets · 10 reps · per side

  • Wrist Extensor Stretch

    1 min total · 30s/side · 15s switch

  • Triceps Stretch

    1 min total · 30s/side · 15s switch

  • Child's Pose Stretch

    1 min

  • Towel Grabs

    20s total · 10s/side · 15s switch · 2 rounds · 20s between rounds

  • Grip Squeeze with Ball

    3 sets · 10 reps · per side

  • Bent-knee Side Steps with Miniband

    3× (20s work · 20s rest)

  • Figure Eight Shuffle Sideways with Two Balls

    2× (30s work · 20s rest)

  • Plank to Push-up

    3 sets · 15 reps

  • Gorilla Dumbbell Row

    3 sets · 20 reps

    Choose a weight that fits your strength

  • Isometric Wrist Flexion

    30s total · 15s/side · 15s switch · 3 rounds · 10s between rounds

    Choose a weight that fits your strength

  • Half-Kneeling Diagonal Kettlebell Swing

    3 sets · 12 reps · per side

    Choose a weight that fits your strength

  • Half kneeling Trunk Twist

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Wrist Extensor Stretch

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Wrist Flexor Stretch

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Rocking Frog Stretch

    3× (45s work · 30s rest)

  • Split Step Hold

    3× (1 min work · 30s rest)

  • Alternating Mini Lunges

    45s

  • Single Arm Dumbbell Thruster

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Cross-over Step Over Elastic Band

    3× (20s work · 20s rest)

  • Mountain Climbers

    3× (20s work · 10s rest)

  • Standing Cable Rotation

    4 sets · 15 reps

    Choose a weight that fits your strength

  • Single Arm Dumbbell Chest Press

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Resistance Band Shoulder External Rotation

    3 sets · 15 reps

  • Wrist Extension with Box Support

    3 sets · 20 reps · per side

  • Latissimus Stretch

    30s

  • Biceps Stretch

    30s

  • Forearm Rotation

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Knees to Chest Rock

    1 min

  • Angel Wall Slides

    3× (45s work · 30s rest)

  • Swiss Ball Perturbation Hold

    3× (15s work · 10s rest)

  • Cat Cow

    3 sets · 10 reps

  • Knee Push-up

    4 sets · 15 reps

  • Goblet Squat with kettlebell

    4 sets · 15 reps

    Choose a weight that fits your strength

  • Wrist Extension with Box Support

    3 sets · 15 reps · per side

  • Dumbbell Wrist Extension to Fingers

    3 sets · 8 reps · per side

    Choose a weight that fits your strength

  • Resistance Band Row

    3 sets · 15 reps

  • Pallof Press In-Out

    3 sets · 15 reps · per side

    Choose a weight that fits your strength

  • Single Arm Overhead Kettlebell Carry

    30s total · 15s/side · 15s switch · 2 rounds · 20s between rounds

    Choose a weight that fits your strength

  • Plate Wrist Roll Up and Down

    3× (20s work · 20s rest)

    Choose a weight that fits your strength

  • Wrist Flexion Mobility

    3 sets · 10 reps · per side

  • Wrist Extensor Stretch

    1 min total · 30s/side · 15s switch

  • Triceps Stretch

    1 min total · 30s/side · 15s switch

  • Child's Pose Stretch

    1 min

  • Towel Grabs

    20s total · 10s/side · 15s switch · 2 rounds · 20s between rounds

  • Grip Squeeze with Ball

    3 sets · 10 reps · per side

  • Bent-knee Side Steps with Miniband

    3× (30s work · 20s rest)

  • Figure Eight Shuffle Sideways with Two Balls

    3× (30s work · 20s rest)

  • Dumbbell Wrist Flexion to Fingers

    3 sets · 8 reps · per side

    Choose a weight that fits your strength

  • Plank to Push-up

    3 sets · 15 reps

  • Gorilla Dumbbell Row with Trunk Rotation

    3 sets · 10 reps

    Choose a weight that fits your strength

  • Half-Kneeling Diagonal Kettlebell Swing

    3 sets · 15 reps · per side

    Choose a weight that fits your strength

  • Half kneeling Trunk Twist

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Wrist Extension with Dumbbell

    3 sets · 15 reps · per side

    Choose a weight that fits your strength

  • Wrist Extensor Stretch

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Wrist Flexor Stretch

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Rocking Frog Stretch

    3× (45s work · 30s rest)

  • Split Step Hold

    3× (1 min work · 30s rest)

  • Single Arm Dumbbell Thruster

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Cross-over Step Over Elastic Band

    3× (20s work · 20s rest)

  • Landmine Squat to Overhead Press

    2 sets · 10 reps

    Choose a weight that fits your strength

  • Mountain Climbers

    3× (30s work · 10s rest)

  • Standing Cable Rotation

    4 sets · 15 reps

    Choose a weight that fits your strength

  • Single Arm Dumbbell Chest Press

    3 sets · 15 reps · per side

    Choose a weight that fits your strength

  • Dumbbell Wrist Flexion to Fingers

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Resistance Band Shoulder External Rotation

    4 sets · 15 reps

  • Wrist Extension with Box Support

    3 sets · 20 reps · per side

  • Latissimus Stretch

    30s

  • Biceps Stretch

    30s

  • Forearm Rotation

    1 min total · 30s/side · 15s switch · 3 rounds · 30s between rounds

  • Knees to Chest Rock

    1 min

About this program

Whether you're recovering from elbow discomfort, looking to prevent future injuries, or simply want to become a stronger and more resilient padel player, this program is designed to build your body from the ground up.

Rather than focusing solely on the elbow, this program addresses the entire kinetic chain. Every stroke in padel starts with force production from the legs, continues through the hips and core, and is transferred through the shoulder, arm, and finally the racket. When one link in this chain is weak or lacks mobility, excessive stress is often placed on the elbow.

Over four progressive weeks, you'll strengthen every part of this movement system through carefully structured workouts that combine rehabilitation exercises, functional strength training, mobility, stability, and padel specific movement patterns.

The program includes:

* Elbow, wrist, and forearm strengthening * Shoulder stability and rotator cuff activation * Core strength and rotational power * Hip and lower body strength * Mobility and flexibility training * Balance and coordination exercises * Agility and footwork sessions * Dynamic warm ups and recovery work

Each week gradually increases in difficulty, allowing your body to adapt safely while building strength, endurance, and confidence. The exercises are suitable for both players managing mild to moderate elbow symptoms and athletes who want to reduce their injury risk through smarter training.

By the end of the program, you can expect stronger and more stable joints, improved movement efficiency, faster footwork, better stroke mechanics, and a body that is better prepared to handle the physical demands of training and competition.

Train consistently, move with purpose, and build a stronger foundation for pain free, high performance padel.

What you'll achieve

  • Reduce elbow pain and lower the risk of future injuries
  • Improve elbow, wrist, and shoulder strength and stability
  • Restore efficient movement throughout the entire kinetic chain
  • Increase grip strength and forearm endurance
  • Build full body strength that transfers directly to padel
  • Improve agility, footwork, and on court movement
  • Return to the court feeling stronger, more confident, and pain free

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