A 10-Minute Padel Warm-Up You Can Do Before Every Game
Why bother?
Quick take. Ten minutes is enough: two minutes of light cardio, two of moving stretches, two of soft mini-rallies, two of volleys and two of overheads and serves. Save the long stretches for after the game.
Court time in Bangkok is booked by the hour, so it is tempting to walk on and start playing points straight away. But cold calves, a stiff shoulder and a sudden sprint to the back glass are a classic recipe for a strain. A short routine also gets your timing in, so the first few games aren't wasted.
The 10-minute routine
Minutes 0–2: light cardio. Jog on the spot, skip or do jumping jacks until you feel slightly warm.
Minutes 2–4: moving stretches.
- Walking lunges with a twist of the upper body, ten in total.
- Leg swings forwards and sideways, ten each leg.
- Arm circles, ten forwards and ten backwards.
- Wrist circles and a few firm grip squeezes.
Minutes 4–6: mini-padel. All four players rally softly inside the service boxes, letting the ball bounce. No volleys or smashes yet.
Minutes 6–8: volleys. One pair at the net, one pair at the back. Controlled forehand and backhand volleys, no winners. Swap after a minute.
Minutes 8–10: overheads and serves. Start with half-speed bandejas, then a few smashes. Finish with three to five practice serves each.
A note on the heat
Bangkok's heat warms your muscles quickly, but it also drains you. The US Centers for Disease Control and Prevention advises drinking more water than usual and not waiting until you are thirsty, and starting slowly before picking up the pace. On very hot days, keep the warm-up gentle.
After the game
Walk for a couple of minutes, then hold stretches for your calves, hips, forearms and shoulders for 20 to 30 seconds each. It is the best time for long stretches.
Pair this with our guide to common padel injuries and our season guide for the hottest months.
Share your favourite warm-up drills: join the Bangkok Padel Community on Facebook.
Sources
Frequently asked questions
How long should a padel warm-up be?
About 10 minutes is enough for most club players: a couple of minutes of light cardio, a couple of minutes of moving stretches, then easy rallies, volleys and overheads.
Should I stretch before playing padel?
Use moving stretches before you play (lunges, leg swings, arm circles) and save long, held stretches for after the game.
Do I need a warm-up in Bangkok's heat?
Yes, but keep it gentle. The heat warms your muscles, but your joints and timing still need a few minutes, and you should start drinking water before you feel thirsty.
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