Physical Preparation for Padel and Tennis: Improve Performance and Reduce Injury Risk
Playing padel or tennis is not only about having good technique with the racket or paddle. Your physical abilities have a direct influence on how you move, accelerate, stop, change direction and maintain your performance throughout a match.
At VinafitSalud in Vinaròs, we provide sport-specific physical preparation for padel and tennis players, focusing on the physical demands of each sport.
The goal is not simply to get fitter. It is to prepare your body for the movements and situations you actually experience on court.
Why is physical preparation important for padel and tennis?
During a match, players constantly perform actions such as:
- Acceleration and deceleration
- Changes of direction
- Lateral movements
- Diagonal movements
- Starting from static positions
- Overhead strokes
- Trunk rotation
- Single-leg movements
- Jumping and landing
- Repeated high-intensity efforts
These actions require a combination of strength, power, mobility, stability, coordination and cardiovascular fitness.
This is why physical preparation should go beyond simply doing general exercises in the gym.
Training the movement patterns of your sport
At VinafitSalud, we believe physical preparation should be connected to the demands of the sport.
For padel and tennis players, we work on movement patterns that are constantly present during a match.
Acceleration and deceleration
It is not enough to reach the ball quickly. You also need to be able to slow down and control your body when you get there.
We work on acceleration, deceleration and changes of direction to improve your ability to move efficiently around the court.
Lateral movement
Lateral movement is a fundamental part of both tennis and padel.
We therefore work on:
- Lateral strength
- Hip stability
- Knee control
- Single-leg strength
- Changes of direction
- Dynamic balance
Rotation
Tennis and padel strokes involve significant contribution from the trunk and the ability to generate and transfer force through rotational movements.
We work on rotational strength and, particularly, the ability to control rotation, using different exercises with weights, resistance bands and other equipment.
Single-leg strength
During a match, you are constantly moving through different positions and often loading one leg more than the other.
Single-leg strength and control are therefore important for acceleration, braking, changes of direction and reaching the ball.
Exercises may include:
- Lunges
- Split squats
- Step-ups
- Single-leg Romanian deadlifts
- Jumps and landings
- Stability exercises
Physical preparation and injury prevention
Injury prevention is not about performing one specific exercise that guarantees you will not get injured.
It is about progressively preparing your body for the demands of your sport.
Depending on the player, we may work on physical qualities related to areas that are frequently challenged during tennis and padel.
Shoulder and arm
We can work on scapular control, shoulder strength, stability and the ability to repeatedly perform overhead movements.
Hips and knees
Strength, stability, control during single-leg movements and the ability to accelerate and decelerate are important components of physical preparation.
Ankles
Mobility, strength and control can contribute to better movement during changes of direction and dynamic court movements.
Core
The trunk plays an important role in transferring forces between the lower and upper body.
We therefore work on the ability to stabilise, rotate and control the trunk under load.
The training is adapted to each person’s level, experience, previous injuries and sporting demands.
Improve your performance on court
Physical preparation can also help you develop the qualities required to perform better on court.
Depending on your needs, training can focus on:
- Strength
- Power
- Acceleration
- Deceleration
- Change of direction
- Stability
- Mobility
- Repeated-effort capacity
- Cardiovascular fitness
The objective is not simply to lift more weight in the gym.
The objective is to develop physical qualities that can be useful when you are actually playing your sport.
Every player needs a different approach
A recreational player who plays once a week does not have the same physical needs as someone who plays three or four times a week or competes regularly.
Physical preparation can also be different for:
- Recreational players
- Competitive players
- Players returning after an injury
- Younger athletes
- Adults who want to stay active and play for many years
Your training should take into account your age, experience, playing frequency, physical condition, previous injuries and sporting goals.
That is why we adapt the training to the individual rather than giving every player exactly the same programme.
How do we train padel and tennis players at VinafitSalud?
Our physical preparation can combine:
Strength → Power → Acceleration → Deceleration → Change of direction → Stability → Mobility → Conditioning
We can use different training methods and equipment, including:
- Free weights
- Resistance bands
- Kettlebells
- Single-leg exercises
- Jumps and landing drills
- Sled work
- Bike
- SkiErg
- Sport-specific conditioning exercises
The goal is simple:
Train the physical qualities your sport actually requires.
Train to play better
If you play padel or tennis and want to complement your time on court with specific physical preparation, at VinafitSalud we can help you develop the physical qualities required by your sport.
We work towards building a body that is stronger, more stable, more powerful and better prepared for the demands of the game.
📍 VinafitSalud – Vinaròs
🎾 Sport-specific preparation for padel and tennis
💪 Strength and power
🏃 Acceleration and change of direction
🛡️ Injury-risk reduction through physical preparation
⚡ Performance development
🇬🇧 Training available in English
Don’t just train to be fit. Train to play better.