20% of players do not warm up.
45% warm up in less than 5 minutes.
And yet, the warm-up is the first line of defense against injuries. Here is a complete, simple and effective guide.

1. The alarming observation

French studies show:

  • 20% → no warm-up
  • 45% → less than 5 minutes
  • 69% → No stretching/mobility work after the match

Yet An inadequate warm-up drastically increases the risk of injury.

2. My optimal warm-up (15–20 minutes)

Phase 1: Progressive cardio – 5 min

  • 2 min light jogging
  • 2 minutes of progressive accelerations, punctuated by changes of direction at the end of the 2 minutes
  • 1 min brisk walk

Phase 2: Dynamic mobility – 5 min

  • Arm rotations
  • Lunges + torso rotations to the right, then to the left
  • High knees
  • Heels-on-buttocks
  • Jumps / rope
  • Light squats

Phase 3: Padel-specific activation – 5 to 10 min

  • Gentle exchanges
  • Progressive intensity
  • Movements, changes of direction

3. What not to do

  • No static stretching before the match, nor extreme stretching afterwards!
  • Don't just "play it easy"
  • Do not start without prior cardio training

4. The importance of stretching/mobility work afterwards

Minimum 10 minutes:

  • Calves
  • Hamstrings
  • Quadriceps
  • Forearm extensors
  • Lower back

30 seconds per stretch, painless, very progressive. The goal is not to reach maximum muscle tension, but to explore joint ranges of motion that you don't often work on. Here, we'll be looking more at working on mobilitywhich will also improve your everyday well-being off the track!

A good warm-up potentially reduces 40% injuries observed among regular players.
Padel is better when your body is ready — take those 15 minutes seriously.

Raphael Tournier

Physiotherapist, Training Manager at the Vichy Physiotherapy Training Institute, but above all a padel fanatic!

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