PadelPadel Training at Home: 7 Exercises Without a Court
By Theo Diether · Published 24/07/2026 · 2 min read
Not every improvement in padel happens on the court. Footwork, core stability and reaction speed can also be trained at home or in the garden – with simple exercises that need no equipment beyond your racket and your body weight.
The 7 exercises
Lunges · Footwork
Padel thrives on quick changes of direction and low footwork at the net. Stand with your feet shoulder-width apart, take a big step forward and bend both knees until the back knee almost touches the floor and the front knee forms a 90-degree angle. Push back to the starting position and switch legs.
3 sets of 10 reps per side.
Side plank · Core
A stable core is the basis for controlled shots from rotation – exactly what also helps with preventing tennis elbow, because less load stays on the arm. Lie on your side, support yourself on your forearm and lift your hips until head, shoulders, hips and feet form a straight line.
Hold for 30 seconds, 2–3 rounds per side.
Shoulder press · Upper body
With dumbbells or simply two filled water bottles: start with the weights at shoulder height, press them overhead, lower them again under control. It builds the shoulder strength you need for the smash and for high balls.
Skipping · Stamina
Thanks to the wall play, padel rallies are often longer than in tennis – good base fitness pays off here straight away. You also train ankle stability, which helps with the many short changes of direction at the net.
Skip for 1 minute, rest for 1 minute, 10–15 minutes in total.
Yoga / mobility · Flexibility
Hip, leg and shoulder stretches improve flexibility, balance and coordination – all factors that help you still reach awkward balls with control.
Ten minutes of stretching after training is enough for noticeable effects.
Wrist curls · Wrist
With light dumbbells: rest your forearm on the edge of a table or on your thigh and slowly move your wrist up and down. It strengthens the forearm muscles that give you controlled shots and stability on the ball.
Wall drills · Ball feel
The only exercise on this list for which you really need a padel ball: throw the ball against a wall and catch it with your racket without it touching the floor in between. It trains reaction speed and racket control – ideal for keeping your ball feel between two court sessions.
Wrist curls: build up slowly
Don't overdo it – if you already have elbow problems, the opposite applies (reduce the load instead of adding to it); you can read more in our article on tennis elbow in padel.
Next step
Technique and fitness are one side – the right equipment is the other. Our Racket Finder recommends a model in 7 questions based on your level and playing style, and the article on grip technique shows you how to hold the racket correctly while you play.