A good padel warm-up should raise your heart rate, wake up your calves, shoulders and elbows, and rehearse the movements you are about to use on court. It does not need to be theatrical. It does need to happen before the first sprint, lunge or overhead.
This is general warm-up guidance for healthy recreational players, not medical advice. If you have pain, a recent injury or a health condition, speak to a qualified professional before playing. Heroically ignoring pain is not a training plan.
Why padel needs a proper warm-up
Padel looks friendly because rallies start quickly and the court is smaller than tennis, but your body still has work to do. You stop, turn, lunge, reach, volley, hit overheads and react close to the glass. The NHS says warming up before exercise can reduce injury risk, and the LTA also highlights warm-up as an important beginner padel habit.
For padel, the big areas to prepare are:
- calves and ankles for short sprints and changes of direction;
- hips and thighs for lunges and low balls;
- shoulders for volleys, lobs and overheads;
- elbows and wrists for repeated racket contact;
- reaction speed and footwork for doubles movement.
A simple 10-minute padel warm-up
| Time | Focus | What to do |
|---|---|---|
| 2 minutes | Raise temperature | Light jog, side steps and gentle skipping patterns |
| 2 minutes | Calves and ankles | Calf raises, ankle circles and small split steps |
| 2 minutes | Hips and legs | Walking lunges, lateral lunges and controlled squats |
| 2 minutes | Shoulders and arms | Arm circles, band pull-aparts if available and easy shadow swings |
| 2 minutes | Padel movement | Mini volleys, gentle lobs, short side steps and 3 calm overhead rehearsals |
Calf and ankle preparation
Padel asks for quick first steps rather than long running. Warm the lower legs gradually before the first proper point.
- Calf raises: 10 slow raises, then 10 smaller quicker raises.
- Ankle circles: 10 each direction on each foot.
- Split-step bounces: light, small hops with soft knees.
- Side steps: move along the baseline both ways, staying balanced.
If your calves feel tight before you even start, keep the first rallies gentle. There is no prize for winning the warm-up.
Shoulder and elbow preparation
Padel overheads and volleys can catch beginners out because the swings are shorter but repeated. Prepare the shoulder and elbow with easy movement before hitting at speed.
- Arm circles: small to larger circles forwards and backwards.
- Shoulder rotations: slow rotations with relaxed arms.
- Shadow volleys: compact forehand and backhand volley shapes.
- Shadow overheads: 3-5 gentle overhead movements, not full smashes.
- Grip check: make sure the handle is not slipping or forcing you to squeeze too hard.
If grip comfort is the issue, racket overgrips can be a simple fix. If the racket itself feels awkward or heavy, browse padel rackets with control and comfort in mind rather than pure power.
Padel-specific movement
Finish the warm-up by rehearsing what the game actually asks you to do. Start with mini rallies close to the net, then add gentle volleys, controlled lobs and a few easy overheads.
Use this order:
- Mini rally from close range.
- Baseline groundstrokes at 50-60% pace.
- Volleys with compact swings.
- Controlled lobs.
- Easy bandeja-style overheads.
- Two or three points at lower intensity before playing properly.
What not to do
- Do not start with full-speed smashes.
- Do not use static stretching as your whole warm-up.
- Do not ignore pain in the calf, shoulder or elbow.
- Do not copy an advanced routine if you are new and tight for time.
- Do not turn the warm-up into a competition. Save that nonsense for the match.
Kit checks before you start
Warm-up is also a good time to notice practical problems. Slipping shoes, a sweaty grip or clothing that restricts movement can all make the first game messier than it needs to be.
For regular play, look at padel clothing that lets you move freely and padel accessories that solve real comfort issues. Keep the kit useful. The court does not care how coordinated the outfit is.
The sensible next step
Before your next booking, give yourself 10 minutes and follow the routine above. If something hurts, stop and get proper advice. If everything feels good, ease into the first game rather than treating point one like a televised final.
FAQs
How long should a padel warm-up take?
For casual players, 8-10 minutes is a sensible target. Use enough time to raise your heart rate, prepare the main joints and practise padel-specific movement.
Should I stretch before padel?
Use dynamic movement before playing rather than relying only on long static stretches. Save slower stretching for after play if it suits you.
Why do my calves feel tight during padel?
Padel includes short sprints, stops and turns, which can load the calves quickly. Warm up gradually and seek professional advice if tightness becomes pain or keeps returning.
How do I warm up my shoulder for padel?
Use arm circles, shoulder rotations, shadow volleys and gentle overhead movements before hitting harder shots.
Can a warm-up prevent injuries?
A warm-up can reduce injury risk and prepare your body for exercise, but it cannot guarantee you avoid injury. Pain, recent injury or medical concerns need proper professional advice.
Sources and further reading
Sources checked 21 June 2026.
