Padel
A good padel fitness program targets what padel actually demands, match after match: short repeated changes of direction, a shoulder absorbing hundreds of shots, and endurance that has to hold up across multiple sets in a row.
Padel Prep specifically trains quick footwork and direction changes over 4 full weeks at three sessions a week, with specific extra shoulder strengthening to prevent the tendinitis so common among regular players. The third set, often the decisive one, gets won in legs that were prepared well in advance, not just in the player's head.
This program suits players who already train regularly and want to hold up physically across an entire tournament season, without wrecking their shoulders or ankles along the way.
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Padel programs, free, no credit card.
What does padel fitness training actually cover?
Three qualities decide your matches: quick footwork on short, repeated changes of direction, a shoulder that can absorb hundreds of shots without flaring up, and the endurance to play the third set with the same legs as the first. Padel Prep trains all three over 4 weeks, with three sessions a week, one of them an express session, designed to slot in between your matches rather than compete with them. The short 4-week format is easy to place between two phases of your tournament season, or to repeat before an important stretch of matches.
How many sessions a week if you already play twice?
Three short sessions are enough, and the program is built precisely for players who already spend time on court: the hardest sessions land far from match days, while the express session works as a light primer the day before you play. Got a tournament week coming up? The program tells you what to cut to lighten the load without losing the thread of the progression. Consistency across the 4 weeks matters more than any single heroic session.
Preventing the typical padel injuries
Tennis elbow, shoulder tendinitis and ankle sprains are the most common injuries among regular players. Every session therefore includes targeted strengthening for the rotator cuff, forearm and ankle: a few minutes each time that can spare you months away from the court. It is also the quiet work that lets you string tournaments together across a season without your shoulder calling it quits.
Do you need a gym membership for this?
No: a resistance band plus a pair of dumbbells or a kettlebell covers the entire program. You can train at home, the way our home workout programs do, or in the free weights corner of any gym. In terms of level, the program suits beginner to intermediate athletes on the fitness side: your ranking on court is irrelevant here. And if you also play on the full-size court, our tennis programs follow the same calendar logic.
What the PDF program contains
Every session is written out exercise by exercise: sets, reps, rest times, execution tempo and equipment alternatives, with the progression laid out week by week. You download the PDF once, open it on your phone at the club or in your living room, and it stays yours for good. No subscription and no app: one clear file you can print or read offline. The other sports are gathered in our sports performance programs.