PADEL RULES
Official FIP Regulations

Fitness & Training

Browse all 13 articles in Fitness & Training

All Basic Rules Court Dimensions Player Guidelines Tournament Rules Padel Equipment Gameplay Rules Scoring & Match Structure Court Specifications Conduct & Discipline Player Profiles History and Culture Padel Around the World Techniques Beginner Guides Fitness & Training Strategy & Tactics Tournaments

13 articles in Fitness & Training

Padel players during an intense match — padel burns 400–600 calories per hour
Fitness & Training

How Many Calories Does Padel Burn? Estimates by Duration and Intensity

How many calories does padel burn? A 70 kg player burns 560–700 calories per hour. Estimates by weight, intensity level, and match duration.

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Apr 2026
A beginner padel player working through a structured training plan on court
Fitness & Training

4-Week Padel Training Plan for Beginners — From First Session to Match Play

A structured 4-week padel training plan for beginners. Week-by-week sessions covering grip, footwork, basic shots, volleys, lobs, and match play.

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Apr 2026
Beginner padel players practising drills to develop basic shot consistency
Fitness & Training

10 Best Padel Drills for Beginners to Improve Fast

Practical padel drills for beginners — 10 exercises to improve your volleys, serves, lobs, wall play, and court movement from your first sessions.

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Apr 2026
A padel racket — incorrect grip technique is a leading cause of padel elbow
Fitness & Training

Padel Elbow — What It Is, Prevention, and Recovery

Everything you need to know about padel elbow (lateral epicondylitis). Learn the causes, symptoms, prevention strategies, and recovery steps.

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Apr 2026
Padel players taking a hydration break during a match — proper hydration is critical for performance
Fitness & Training

Padel Hydration Guide — How Much to Drink Before, During, and After a Match

How much water to drink for padel: specific amounts before, during, and after play, signs of dehydration, when to use electrolytes, and hot-weather.

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Apr 2026
Padel player demonstrating correct footwork — good movement technique prevents the most common injuries
Fitness & Training

Common Padel Injuries and How to Prevent Them

A guide to the most common padel injuries — shoulder impingement, tennis elbow, ankle sprains, and knee problems — with prevention drills, causes.

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Apr 2026
An intermediate padel player executing a shot as part of a structured training programme
Fitness & Training

8-Week Padel Training Plan for Intermediate Players — Technique, Tactics, and Match Prep

An 8-week padel training programme for intermediate players. Three phases covering technique refinement, tactical development, and match preparation.

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Apr 2026
Padel players competing — proper pre-match and post-match nutrition fuels performance and recovery
Fitness & Training

Padel Nutrition Guide — What to Eat Before, During, and After a Match

Practical padel nutrition advice: what to eat before a match (2–3 hrs and 30–60 min before), quick energy during play, and post-match recovery meals with protein and carbs.

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Apr 2026
A padel court — off-court fitness work complements your on-court game
Fitness & Training

Off-Court Fitness for Padel — Strength, Agility, and Conditioning Programme

A complete off-court fitness programme for padel players. Covers lower body strength, core stability, shoulder prehab, agility drills, and cardio.

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Apr 2026
A padel player executing an overhead smash — shoulder strength and mobility are essential for this shot
Fitness & Training

Padel Shoulder Exercises — Rotator Cuff Strengthening for Overhead Shots

Targeted shoulder exercises for padel players to strengthen the rotator cuff, improve scapular stability, and prevent injury from overhead shots like.

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Apr 2026
A padel player stretching before a match — a proper stretching routine prevents injury and improves performance
Fitness & Training

Padel Stretching Routine — Cool-Down and Flexibility After Every Match

A complete post-match padel stretching routine with 10 static stretches for hips, hamstrings, shoulders, and forearms.

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Apr 2026
A padel player practising wall drills against the back glass — essential for improving rebound play
Fitness & Training

Solo Padel Wall Drills: How to Practice Without a Partner

7 effective solo padel drills you can do against a wall. Improve your volleys, touch, timing, and racket control without needing a partner or a court.

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Apr 2026
Padel players warming up on court — a structured warm-up routine prepares the body and mind for competition
Fitness & Training

10-Minute Padel Warm-Up Routine: Quick Pre-Match Preparation

A fast, effective 10-minute padel warm-up routine with dynamic stretches, shoulder circles, lateral drills, and wrist preparation to get match-ready.

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Apr 2026