Court warm-up dynamic
Start your padel match or training with a full body warm-up.
Run up and down on court
1 min
Marching Skips
1 min
Dynamic Hamstring Stretch
1 min
Arm Wall Slides
1 min total · 30s/side · 15s switch
Shoulder Internal and External Rotation
1 min
Dynamic Half-Kneeling Hip and Hamstring Stretch
1 min total · 30s/side · 15s switch
Padel Footwork: Split Step to Groundstroke and Bandeja
1 min
About this program
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.
What you'll achieve
- Less chance of injury
- Full body warm-up
- Activated nervous system for faster reactions
- Better recovery after the match/training