Padel warm-up: the complete routine before a match

A proper padel warm-up takes between 10 and 15 minutes and consists of three phases: cardio activation, joint mobility and sport-specific drills with the racket. Yet 20% of players skip this step entirely and 45% warm up for less than 5 minutes. The result: avoidable injuries that could have been prevented in just a few minutes. Here is how to properly prepare your body before stepping onto the court.

Why warming up is essential in padel

Padel places very specific demands on the body. Explosive direction changes, overhead shots, torso rotations, lateral footwork: the stresses are different from most racket sports.

The numbers that should make you think

A structured warm-up reduces the risk of injury by more than 50% according to sports medicine research. Yet the majority of amateur players step onto the court and start hitting right away. The first 5 minutes played cold are the most dangerous for muscles and joints.

The most common padel injuries

The most affected areas are:

• Shoulder: rotator cuff tendinitis (smashes, vibroras)
• Elbow: tennis elbow and padel elbow (repetitive striking)
• Ankle: sprains (direction changes on synthetic turf)
• Back: lower back pain (repeated rotations and bending)
• Wrist: tendinitis (bandeja, slice volleys)

All of these injuries share one thing in common: they occur primarily when muscles are cold and joints are stiff.

Express padel warm-up: 5-minute routine

Running late or the court is already booked? Here is an express routine that covers the essentials.

Cardio activation (1-2 min)

Start by raising your heart rate:

• High knees on the spot: 20 reps
• Butt kicks: 20 reps
• Jumping jacks: 15 reps

The goal is simple: increase muscle temperature and prepare your cardiovascular system. You should feel your heart rate pick up slightly.

Quick joint mobility (2 min)

Follow up with dynamic joint movements, working from top to bottom:

• Neck rotations: 5 in each direction
• Large arm circles: 10 forwards, 10 backwards
• Torso rotations: 10 on each side, arms spread wide
• Wrist rotations: 10 in each direction
• Ankle rotations: 10 in each direction

⚠️ No static stretching before the match

Holding a stretched position for 20-30 seconds reduces muscle power output. Save static stretches for after the match. Before playing, keep moving.

Dynamic muscle activation (1 min)

Finish with functional movements:

• Dynamic squats: 10 reps
• Alternating forward lunges: 5 on each side
• Lateral shuffles: 5 round trips over 3 metres

This is the bare minimum, but it is infinitely better than nothing. Your body is ready to handle the first shots.

Warming up before a tournament: what changes

Warming up before a tournament is not the same as before a casual match with friends. You will be playing several matches over several hours, and energy management becomes a major factor.

Managing your energy across multiple matches

During a tournament, adapt your warm-up depending on the timing:

• Before the 1st match: full warm-up (15 min). This is the only time your body is completely cold
• Between matches: reduced warm-up (3-5 min). Keep muscles warm with some joint mobilisations and lateral shuffles
• Active recovery between matches: walk around, stay hydrated, do gentle shoulder rotations. Do not sit for too long, or you risk cooling down

✓ Tournament tip

Bring a jacket or hoodie to put on between matches. Muscles cool down quickly, especially in air-conditioned venues or outdoors in cool weather.

Organise your tournaments with the right app

In Americano or Mexicano format tournaments, logistics can quickly become a headache: who plays with whom, on which court, what is the ranking after 4 matches? If you spend your time between matches managing spreadsheets instead of warming up, it is counterproductive.

Americano Padel Manager handles all the organisation: automatic match generation, real-time rankings and optimal player rotation. In less than 2 minutes, your tournament is set up and every player can follow the results on their phone. All you need to do is focus on your physical preparation between matches.

Full warm-up: 15-minute routine before a padel match

This is the recommended routine when you have time to do things properly. It is broken down into four progressive phases.

Phase 1: Progressive cardio (3-5 min)

The goal is to bring your heart rate up to around 120-130 bpm:

• Light jogging around the court or on the spot: 2 minutes
• High knees: 30 seconds
• Butt kicks: 30 seconds
• Lateral skipping (quick shuffles): 1 minute alternating sides
• Running with direction changes: 30 seconds

You should start to break a light sweat. If not, extend this phase.

Phase 2: Targeted joint mobility (5 min)

Work each joint dynamically, focusing on the areas most stressed in padel:

Shoulders and arms:

• Large arm circles forwards then backwards (10 each)
• Shoulder rotations with arm extended horizontally (10 each direction)
• Alternating cross-body arm swings in front of the chest (10 alternating)

Torso and back:

• Trunk rotations, arms spread wide (10 on each side)
• Lateral side bends with arms overhead (8 on each side)
• Thoracic rotation in a lunge position (5 on each side)

Wrists and elbows:

• Wrist rotations (10 in each direction)
• Dynamic wrist flexion-extension (10 reps)

Hips, knees and ankles:

• Hip rotations (10 in each direction)
• 90-degree knee raises with external rotation (8 on each side)
• Ankle rotations (10 in each direction)

Phase 3: Padel-specific drills (5 min)

These movements replicate the actions you will perform during the match:

• Multidirectional lunges: forward, lateral, backward. 5 on each side
• Lateral shuffles with low stop position: simulate moving towards the glass wall. 5 round trips
• Shadow padel: mimic strokes without a racket (volleys, bandeja, smash). 1 minute
• Light jump squats: 8 reps, to activate explosiveness

Phase 4: Work with the ball (2-3 min)

Pick up the racket and progressively increase intensity:

1. Net exchanges (soft volleys): 30 seconds
2. Baseline exchanges (shots at 50% intensity): 30 seconds
3. Lobs and bandejas at moderate intensity: 30 seconds
4. Shots at 80-90% intensity: 30 seconds
5. A few serves: 4-5 serves from each side

Build up gradually. Never start with full-power smashes.

How the pros warm up: the example of Tapia and Coello

Players on the Premier Padel tour follow highly structured warm-up routines. A recent video from PadelStrength (March 2026) shows how Agustín Tapia and Arturo Coello prepare before an official match.

Their routines include:

• Targeted mobility work on the shoulders and hips, far more thorough than what most amateurs do
• Neuromuscular activation exercises: fast movements with resistance bands, single-leg proprioceptive work
• A very gradual progression with the ball: they spend several minutes on slow volleys before increasing intensity

What stands out is the duration. The pros dedicate 20 to 30 minutes to their warm-up. For an amateur, 15 minutes is sufficient, but the principle of gradual progression remains the same.

Mental preparation: the often forgotten complement

A good warm-up is not limited to the body. Mental preparation is an integral part of the pre-match routine, even at amateur level.

Box breathing: the 4-4-4-4 technique

This breathing technique is used by many athletes to reduce stress and improve focus:

1. Inhale for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale for 4 seconds
4. Hold with empty lungs for 4 seconds

Repeat 4 to 6 cycles. This technique activates the parasympathetic nervous system and lowers your resting heart rate. In competition, it helps channel the stress of the opening points.

Match visualisation

Take 2 minutes to mentally visualise:

• Your strongest shots: the volley you have mastered, the well-placed serve
• Key situations: how you will react to a lob, how you will communicate with your partner
• Your posture on court: active, knees bent, ready to move

Visualisation prepares the brain to execute the right actions at the right moment. This is not wishful thinking: it is a concrete tool used in sports psychology.

Post-match stretching: do not skip this step

The pre-match warm-up has its counterpart: post-match stretching. This is the time for static stretches, the ones you should avoid before playing.

Priority areas to stretch

Hold each position for 20 to 30 seconds, without forcing:

• Shoulders: arm crossed in front of the chest, pulled towards you with the other hand
• Triceps and shoulder: arm raised, elbow bent behind the head, pushed gently
• Back and obliques: seated torso rotation, one leg crossed over the other
• Quadriceps: standing on one leg, heel pulled towards the glute
• Hamstrings: leg extended on a support (bench, low wall), torso leaning forward
• Calves: pressing against a wall, back leg straight
• Wrists: arm extended, hand flexed downward, gentle pressure with the other hand

These stretches promote recovery and reduce muscle soreness. After a multi-match tournament, they are even more important.

FAQ

How long should a padel warm-up last?

A complete warm-up lasts between 10 and 15 minutes. If you are short on time, an express 5-minute routine covering cardio, mobility and muscle activation is the minimum. Professional players warm up for 20 to 30 minutes.

Should you stretch before or after a padel match?

Before the match, only perform dynamic movements (rotations, swings, lunges). Static stretches (positions held for 20-30 seconds) are reserved for after the match. Static stretching before exercise reduces muscle power and increases the risk of injury.

What exercises help prevent tennis elbow in padel?

Systematically warm up your wrists and forearms before playing: wrist rotations, dynamic flexion-extensions, and a few minutes of light hitting before increasing intensity. After the match, stretch your forearm extensors. If the pain persists, consult a healthcare professional.

How should you warm up between two tournament matches?

Between two matches, a 3 to 5-minute warm-up is sufficient. Focus on joint mobility (shoulders, wrists, ankles) and some lateral shuffles. Wear a jacket between matches to maintain muscle warmth and stay hydrated.

Is warming up really necessary if I play regularly?

Yes. Regular practice does not replace warming up. Frequent players are actually more exposed to overuse injuries (tendinitis) because their joints are under greater strain. A structured warm-up reduces the risk of injury by more than 50%, regardless of your level.

Conclusion

A padel warm-up is not optional: it is insurance against injuries and a concrete way to improve your performance from the very first points. Whether you have 5 or 15 minutes, a structured routine makes the difference between a body ready to play and a muscle that gives out in the third game.

Prepare your body, prepare your mind, and if you are organising a tournament, let Americano Padel Manager handle the logistics while you focus on your preparation. Download the app for free and set up your next tournament in less than 2 minutes.