How to Warm Up and Stretch Before and After a Padel Match

By Coach Sandra Lopez – The Queen of Padel

Whether you’re stepping onto the padel court for a friendly hit or a fierce tournament battle, one rule reigns supreme in my royal book: Always prepare your body like a champion. As The Queen of Padel, I’ve seen far too many noble warriors fall to injuries that could have been avoided with the right warm-up and cool-down rituals.

Let’s get into it — here’s how to treat your body like royalty, and keep yourself in top shape before and after every match.

PRE-MATCH WARM-UP: Reign Supreme from the First Point

1. General Warm-Up (5–10 minutes)

Get the blood flowing! This is the base layer of your prep.

Light jog around the court or dynamic skipping
High knees and butt kicks
Lateral shuffles and carioca (grapevine steps)

Why? This increases your core temperature, gets oxygen to your muscles, and fires up your coordination.

2. Dynamic Stretching (5 minutes)

Activate those muscles you’ll be using with full-range movements.

Arm circles – both small and large
Leg swings – forward/backward and side-to-side
Lunges with torso twists – great for your hips and spine
Side bends – wake up that core and obliques

Royal Tip: Focus especially on shoulders, hips, and calves — the holy trinity of padel mobility.

3. Racquet-Specific Drills (5–7 minutes)

Now that you’re warm and loose, it’s time to sync your muscles with your paddle.

Practice volleys, bandejas, smashes, and low shots with a partner
Do light footwork drills: split step → lateral move → return

Why? Prepares your nervous system and sharpens your reflexes for battle.

POST-MATCH COOL-DOWN: Recover Like Royalty

You’ve fought valiantly. Now help your body reset and repair.

1. Light Movement (3–5 minutes)

Don’t stop cold — keep moving gently to help circulation.

Slow walk around the court
Deep breathing exercises

2. Static Stretching (10–12 minutes)

Time to lengthen the muscles and ease post-match tightness.

Hamstring stretch – sit on the ground and reach for your toes
Quadriceps stretch – standing or lying on your side
Hip flexor stretch – gentle lunge with arms overhead
Shoulder and triceps stretch
Calf stretch – against a wall or step

Hold each stretch for 20–30 seconds, and don’t bounce.

Why It Matters

Padel is a game of power, rotation, quick changes in direction, and finesse. Your joints and muscles — especially your shoulders, back, knees, and ankles — are under constant demand.

Skipping warm-up or cooldown is like skipping court etiquette — it’s just not done in royal circles.

Final Royal Decree:

If you want longevity in padel — fewer injuries, better mobility, and faster recovery — treat your warm-up and cool-down like they’re part of the match. Because they are.

Prepare. Play. Recover. Repeat. Long live your padel reign.

With elegance and love for the game,

Sandra Lopez- The Queen of Padel

How to Warm Up and Stretch Before and After a Padel Match