PadelFit
PadelFit
Beginner 4.9 (128 reviews)

PadelFit

Designed for Beginner Padel Players (No or limited Fitness Experience)

4 WeeksDuration
3x / WeekFrequency
40 MinsPer Session

  • Cat Cow

    1 min

  • World's Greatest Stretch

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

  • Standing Hip Openers

    1 min

  • Pogo Jumps

    1 min

  • Mini Band Lateral Walks

    1 min

  • Glute Bridge with Reach

    1 min

  • Dead Bug

    1 min

  • Bandeja Shadow Shuffle

    4× (30s work · 30s rest)

  • Goblet Squat with kettlebell

    3 sets · 10 reps

    Choose a weight that fits your strength

  • Kettlebell Romanian Deadlift

    3 sets · 10 reps

    Choose a weight that fits your strength

  • Medicine Ball Rotational Throw

    3 sets · 6 reps · per side

    Choose a weight that fits your strength

  • Side Plank

    25s total · 12s/side · 15s switch · 4 rounds · 25s between rounds

  • Figure Eight Shuffle Sideways with Two Balls

    4× (30s work · 15s rest)

  • Resistance Band Shoulder External Rotation

    2 sets · 15 reps · per side

  • Kneeling Hip Flexor Stretch

    30s total · 15s/side · 15s switch · 2 rounds · 5s between rounds

  • Hamstring Stretch Standing

    30s

  • Seated Deep Belly Breathing

    1 min

  • Standing Thoracic Rotation

    1 min

  • Alternating Leg Swings

    1 min

  • Mini Band Monster Walks

    1 min

  • Knee Scapular Push-up

    1 min

  • Shadow Padel Groundstrokes & Bandeja

    4× (20s work · 20s rest)

  • Kettlebell Deadlift

    3 sets · 10 reps

    Choose a weight that fits your strength

  • Ball Slam

    3 sets · 8 reps

    Choose a weight that fits your strength

  • Pallof Press Hold

    30s total · 15s/side · 15s switch · 4 rounds · 30s between rounds

    Choose a weight that fits your strength

  • Fast Feet Split Step

    6× (20s work · 10s rest)

  • Pec Stretch

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

  • Adductor Stretch Standing

    1 min

  • Standing Abductor Stretch

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

  • Banded Overhead Shoulder Mobility

    1 min

  • Alternating Mini Lunges

    1 min

  • Pogo Jumps

    1 min

  • Seated 90-90 Hip Rotations

    1 min

  • Bent-knee Side Steps with Miniband

    1 min

  • Lateral Shuffle with Stop and Hold

    3× (40s work · 20s rest)

  • Split Step with Backpedal

    4× (30s work · 15s rest)

  • Static Lunge

    3 sets · 8 reps · per side

  • Single Leg RDL

    2 sets · 8 reps · per side

  • Standing Cable Trunk Rotational Row

    3 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Mini Band Lateral Squat

    2 sets · 12 reps

  • Single Arm Farmer Carry

    30s total · 15s/side · 15s switch · 4 rounds · 15s between rounds

    Choose a weight that fits your strength

  • Split Stance Rotational Plate Press

    2 sets · 8 reps · per side

    Choose a weight that fits your strength

  • Shuffle with Backpedal and Sprint

    4× (40 min work · 20s rest)

  • Wall Calf Stretch

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

  • Shoulder Mobility Flow

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

    Choose a weight that fits your strength

  • Cat Cow

    1 min

  • World's Greatest Stretch

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

  • Standing Hip Openers

    1 min

  • Pogo Jumps

    1 min

  • Mini Band Lateral Walks

    1 min

  • Glute Bridge with Reach

    1 min

  • Dead Bug

    1 min

  • Split Step to Lateral Shuffles (Right)

    2× (30s work · 30s rest)

  • Split Step with Lateral Shuffle (left)

    2× (30s work · 30s rest)

  • 3 Point Touch Drill

    4× (20s work · 20s rest)

  • Goblet Squat with kettlebell

    4 sets · 10 reps

    Choose a weight that fits your strength

  • Kettlebell Romanian Deadlift

    4 sets · 10 reps

    Choose a weight that fits your strength

  • Medicine Ball Rotational Throw

    4 sets · 6 reps · per side

    Choose a weight that fits your strength

  • Side Plank

    25s total · 12s/side · 15s switch · 4 rounds · 25s between rounds

  • Shuffle with Backpedal and Sprint

    8× (30s work · 15s rest)

  • Resistance Band Shoulder External Rotation

    2 sets · 15 reps · per side

  • Kneeling Hip Flexor Stretch

    30s total · 15s/side · 15s switch · 2 rounds · 5s between rounds

  • Hamstring Stretch Standing

    30s

  • Seated Deep Belly Breathing

    1 min

  • Standing Thoracic Rotation

    1 min

  • Alternating Leg Swings

    1 min

  • Mini Band Monster Walks

    1 min

  • Knee Scapular Push-up

    1 min

  • Shadow Padel Groundstrokes & Bandeja

    4× (20s work · 20s rest)

  • Kettlebell Deadlift

    3 sets · 12 reps

    Choose a weight that fits your strength

  • Ball Slam

    4 sets · 8 reps

    Choose a weight that fits your strength

  • Pallof Press Hold

    30s total · 15s/side · 15s switch · 4 rounds · 15s between rounds

    Choose a weight that fits your strength

  • Fast Feet Split Step

    6× (20s work · 10s rest)

  • Pec Stretch

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

  • Adductor Stretch Standing

    1 min

  • Standing Abductor Stretch

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

  • Banded Overhead Shoulder Mobility

    1 min

  • Alternating Mini Lunges

    1 min

  • Pogo Jumps

    1 min

  • Seated 90-90 Hip Rotations

    1 min

  • Bent-knee Side Steps with Miniband

    1 min

  • Lateral Shuffle with Stop and Hold

    2× (40s work · 20s rest)

  • Split Step with Backpedal

    4× (20 min work · 10s rest)

  • Static Lunge

    4 sets · 8 reps · per side

  • Single Leg RDL

    3 sets · 8 reps · per side

  • Standing Cable Trunk Rotational Row

    4 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Mini Band Lateral Squat

    3 sets · 12 reps

  • Single Arm Farmer Carry

    20s total · 10s/side · 15s switch · 4 rounds · 10s between rounds

    Choose a weight that fits your strength

  • Split Stance Rotational Plate Press

    4 sets · 8 reps · per side

    Choose a weight that fits your strength

  • Shuffle with Backpedal and Sprint

    6× (40 min work · 20s rest)

  • Wall Calf Stretch

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

  • Shoulder Mobility Flow

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

    Choose a weight that fits your strength

  • Cat Cow

    1 min

  • World's Greatest Stretch

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

  • Standing Hip Openers

    1 min

  • Pogo Jumps

    1 min

  • Mini Band Lateral Walks

    1 min

  • Glute Bridge with Reach

    1 min

  • Dead Bug

    1 min

  • Split Step to Lateral Shuffles (Right)

    2× (30s work · 15s rest)

  • Split Step with Lateral Shuffle (left)

    2× (30s work · 15s rest)

  • 3 Point Touch Drill

    6× (20s work · 20s rest)

  • Goblet Squat with kettlebell

    4 sets · 12 reps

    Choose a weight that fits your strength

  • Lateral Bounds

    3 sets · 12 reps

  • Kettlebell Romanian Deadlift

    4 sets · 12 reps

    Choose a weight that fits your strength

  • Medicine Ball Rotational Throw

    4 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Side Plank

    30s total · 15s/side · 15s switch · 4 rounds · 20s between rounds

  • Shuffle with Backpedal and Sprint

    8× (20s work · 10s rest)

  • Resistance Band Shoulder External Rotation

    2 sets · 15 reps · per side

  • Kneeling Hip Flexor Stretch

    30s total · 15s/side · 15s switch · 2 rounds · 5s between rounds

  • Hamstring Stretch Standing

    30s

  • Seated Deep Belly Breathing

    1 min

  • Standing Thoracic Rotation

    1 min

  • Alternating Leg Swings

    1 min

  • Mini Band Monster Walks

    1 min

  • Knee Scapular Push-up

    1 min

  • Kettlebell Deadlift

    3 sets · 12 reps

    Choose a weight that fits your strength

  • Ball Slam

    4 sets · 8 reps

    Choose a weight that fits your strength

  • Pallof Press Hold

    30s total · 15s/side · 15s switch · 4 rounds · 15s between rounds

    Choose a weight that fits your strength

  • Fast Feet Split Step

    6× (20s work · 10s rest)

  • Pec Stretch

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

  • Adductor Stretch Standing

    1 min

  • Standing Abductor Stretch

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

  • Banded Overhead Shoulder Mobility

    1 min

  • Split Step to Sprint

  • Alternating Mini Lunges

    1 min

  • Pogo Jumps

    1 min

  • Seated 90-90 Hip Rotations

    1 min

  • Bent-knee Side Steps with Miniband

    1 min

  • Split Step to Sprint

    1 sets · 8 reps

  • Lateral Shuffle with Stop and Hold

    3× (40s work · 20s rest)

  • Split Step with Backpedal

    4× (20 min work · 10s rest)

  • Static Lunge

    4 sets · 10 reps · per side

  • Single Leg RDL

    4 sets · 8 reps · per side

  • Standing Cable Trunk Rotational Row

    4 sets · 12 reps · per side

    Choose a weight that fits your strength

  • Mini Band Lateral Squat

    4 sets · 12 reps

  • Single Arm Farmer Carry

    20s total · 10s/side · 15s switch · 5 rounds · 10s between rounds

    Choose a weight that fits your strength

  • Split Stance Rotational Plate Press

    4 sets · 10 reps · per side

    Choose a weight that fits your strength

  • Shuffle with Backpedal and Sprint

    8× (40 min work · 20s rest)

  • Wall Calf Stretch

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

  • Shoulder Mobility Flow

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

    Choose a weight that fits your strength

  • Cat Cow

    1 min

  • World's Greatest Stretch

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

  • Standing Hip Openers

    1 min

  • Pogo Jumps

    1 min

  • Mini Band Lateral Walks

    1 min

  • Glute Bridge with Reach

    1 min

  • Dead Bug

    1 min

  • Resistance Band Shoulder External Rotation

    50s total · 25s/side · 15s switch · 2 rounds · 10s between rounds

  • Kneeling Hip Flexor Stretch

    50s total · 25s/side · 15s switch · 2 rounds · 10s between rounds

  • Hamstring Stretch Standing

    1 min

  • Figure Eight Shuffle Sideways with Two Balls

    4× (20s work · 10s rest)

  • Figure Eight Shuffle with Padel Balls

    4× (20s work · 10s rest)

  • Goblet Squat with kettlebell

    4 sets · 8 reps

    Choose a weight that fits your strength

  • Lateral Bounds

    4× (20s work · 15s rest)

  • Side Plank with Rotation

    30s total · 15s/side · 15s switch · 4 rounds · 30s between rounds

  • Alternating Plate Hop Double Legs

    10× (20s work · 10s rest)

    Choose a weight that fits your strength

  • Alternating Split Step Around the World

    4× (20s work · 10s rest)

    Choose a weight that fits your strength

  • Calf Stretch

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

  • Lying Hamstring Stretch

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

  • Child's Pose Stretch

    1 min

  • Standing Thoracic Rotation

    1 min

  • Alternating Leg Swings

    1 min

  • Mini Band Monster Walks

    1 min

  • Knee Scapular Push-up

    1 min

  • Sprint to Shuffle Recovery

    1 sets · 10 reps

  • Kettlebell Swing

    Choose a weight that fits your strength

  • Standing Cable Rotation

    Choose a weight that fits your strength

  • Knee Push-up

  • Pallof Press In-Out

    Choose a weight that fits your strength

  • Fast Feet Split Step

    8× (20s work · 10s rest)

  • Pec Stretch

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

  • Adductor Stretch Standing

    1 min

  • Standing Abductor Stretch

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

  • Banded Overhead Shoulder Mobility

    1 min

  • Alternating Mini Lunges

    1 min

  • Pogo Jumps

    1 min

  • Seated 90-90 Hip Rotations

    1 min

  • Bent-knee Side Steps with Miniband

    1 min

  • Shuffle with Backpedal and Sprint

    8× (40 min work · 20s rest)

  • Alternating Reverse Lunge with High Knee and Heel Lift Off

    4 sets · 8 reps

  • Single Leg RDL

    4 sets · 10 reps · per side

  • Ball Slam

    5 sets · 8 reps

    Choose a weight that fits your strength

  • Farmer Carry on Toes

    4× (30s work · 15s rest)

    Choose a weight that fits your strength

  • Mini Band Lateral Squat

    4 sets · 12 reps

  • Wall Calf Stretch

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

  • Shoulder Mobility Flow

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

    Choose a weight that fits your strength

  • Dynamic Pigeon Stretch on Box

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

About this program

Goal: Build movement efficiency, coordination, court speed, rotational strength, and injury resilience for padel. Schedule: 3 sessions/week 30–45 min/session Suggested: Monday / Wednesday / Saturday 4 progressive weeks

What you'll achieve

  • Become more consistent on the court due to a better physical ability.

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