Padel Fitness & Conditioning: How to Prepare for Your Holiday Camp

You have booked your padel holiday — now what? While you do not need to be an athlete to enjoy a padel camp, a small amount of pre-trip preparation will help you get more from every coaching session, avoid early-week fatigue, and reduce injury risk. This guide covers the essential fitness and conditioning advice we give every guest before they travel.

Understanding Padel's Physical Demands

Padel is less physically demanding than tennis, but it is not a gentle stroll either. A typical camp day involves two to three hours of court time, with repeated lateral movements, quick direction changes, and explosive jumps for smashes. The main physical challenges are:

• Lateral agility — Padel requires constant side-to-side movement
• Core stability — Balance and control during volleys and smashes
• Shoulder endurance — The "bandeja" smash places unique demands on the shoulder
• Reaction speed — The enclosed court means fast rebounds and quick decisions

The Four-Week Preparation Plan

Week 1-2: Build the Foundation

Focus on general conditioning. Aim for three 30-minute sessions per week combining light jogging, bodyweight exercises (squats, lunges, planks), and basic mobility work. If you have access to a padel court, play one casual session per week to remind your body of the movement patterns.

Week 3: Add Intensity

Introduce lateral movement drills — side shuffles, cariocas, and ladder drills. Add light resistance work for the shoulders (band exercises, light dumbbell raises). Increase court time to two sessions per week if possible.

Week 4: Taper and Recover

Reduce intensity by 30%. Focus on mobility, stretching, and light hitting. The goal is to arrive fresh, not fatigued. Ensure you are well-hydrated and getting adequate sleep in the days before travel.

Essential Stretches for Padel Players

Pre-court: dynamic leg swings, arm circles, torso twists, and light jogging. Post-court: hamstring stretches, hip flexor stretches, shoulder stretches (cross-body and overhead), and calf stretches. Hold each stretch for 30 seconds and breathe deeply. Our coaches lead group warm-ups and cool-downs every session, but having your own routine helps on rest days.

Nutrition on Camp

Padel camp days are active. Eat a balanced breakfast with complex carbohydrates and protein. Stay hydrated throughout the day — the Mediterranean sun is stronger than Manchester's. Our packages include healthy, locally-sourced meals designed to fuel performance without weighing you down.

Booked your camp and want a personalised fitness plan? Ask our team for a tailored preparation programme.