Padel is renowned for being one of the most popular low-impact sports up and coming in the UK. With similar traits to other ball and racket sports like tennis and squash, it still requires some warm-up action before you start.
Like any sport, it’s important to make sure your body is ready to play before you start lining up your best padel shot. So, we’ve put together some suggestions for a 5 minute Padel warm-up, sure to improve your game, perfect for all padel newbies!
Warming Up Your Joints
An integral part of any warm-up is to make sure your joins are rearing and ready to go, padel is no exception. It may be low in impact but it’s still a physical activity nonetheless, here are a few ways to get you started on your padel warm-up!
From a standing position with your arms hanging loosely, flex and rotate each of the following joints: fingers, wrists, elbows, shoulders, neck, trunk and shoulder blades, hips, knees, ankles, feet and toes.
Slow Continuous Movements
It’s best once you’ve finished your initial warm-up to follow with something more energetic with some continuous movements. Try jogging on the spot or even going a short distance where you can regulate the pace and extergenion levels. Gently increasing your heart rate is the best way to warm up and if the jogging doesn’t take your fancy, you could try skipping, cross-stepping, or even a fast-paced walk. These kinds of activities are great to prepare for the kind of physical activity level you’ll be doing when playing Padel.
Dynamic Mobility Exercises
Once you’ve completed your time doing the slower more compressed movements, it’s a good idea to increase this to a more dynamic state. The following exercises are a good indication of the sort of ways to do so.
- Arm Swings: Overhead/Down and Back, Side/Front Crossover.
- Neck Mobility: Flexion/Extension, Lateral Flexion, Rotation
- Trunk and Shoulder-Girdle Movements: Flexion/Extension, Lateral Flexion
- Lower Body Mobility: Twists, Hip Circles, Leg Swings
Key Points With Warm Ups
Warming up ensures the proper preparation for physical activity and making sure you do what’s best for not only your ability but your pace as well, means you’re less likely to cause injury.
Short and continuous movement activity will raise your body temperatures, increase blood flow to your muscles as well and activate your nervous system, fully preparing the body for sports like Padel.
A good tip for any warm-up is to change it up when you feel it’s getting too repetitive. Try changing your location or doing it with a friend. The sociability of padel is one of the many reasons why it’s becoming such a favorite here so be sure to bring that to your warm ups too.