Cincinnati Country Club FitnessTennis · Fitness & Wellness
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Tennis department · Fitness & Wellness

Padel Fitness

Prepare for overheads, wall play and fast transitions.

Build shoulder control, lateral strength and trunk stability for repeated changes of direction and overhead play.

Overhead controlLateral recoveryTrunk stability
Choose your goal

Four ways to train for Padel

Selected pathway

Athletic Edge

A performance program for experienced athletes using greater resistance, faster intent and more demanding single-leg and trunk work.

Sport strengthPerformanceRepeatability

This is not the junior plan. Use it after mastering the movement foundations, keep one to two good reps in reserve and coordinate hard gym days with practices and competition.

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Athletic Edge · Eight-week plan · Two workouts a week

Week 1 · Session A

3 sets × 6–8 quality reps90 seconds rest between setsSuggested starting point. Adjust sets, reps, resistance and range with a qualified trainer or clinician.
Before you start · Warm-up

Walk briskly for 3 minutes. Add shoulder circles, short side steps and shallow lunges. Begin on court with controlled volleys and easy overheads.

0 of 12 sets DoneMark each set Done as you finish

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01

Lateral lunge

Develop controlled side-to-side strength for wall play, overheads and repeated changes of direction. Build this quality for competitive movement and repeatability.

Hold a light dumbbell at your chest. Step sideways, sit your hips back, then push back.

12 reps per side · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
02

Supported dumbbell row

Support upper-back posture and pulling strength for wall play, overheads and repeated changes of direction. Build this quality for competitive movement and repeatability.

Support one hand on a bench. Pull toward your hip without twisting.

12 reps per side; seated row: 12 total · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
03

Side-lying shoulder external rotation

Build rotator-cuff capacity with light controlled loading for wall play, overheads and repeated changes of direction. Build this quality for competitive movement and repeatability.

Use a very light dumbbell. Keep your elbow at your side and lower slowly.

12 reps per side; very light load · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
04

Pallof press

Resist unwanted trunk rotation for wall play, overheads and repeated changes of direction. Build this quality for competitive movement and repeatability.

Stand shoulder-width. Press away from your chest without rotating toward the anchor.

12 reps per side · Rest 90 sec

Log your sets

Enter your band color or resistance level and reps, then mark Done.

3 sets

Standing Pallof pressBand resistance

SetBand / levelRepsDone
1
2
3
90-sec rest1:30
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