Beginner Training Programme

A structured training programme for your first 4–8 weeks in padel. The goal is to master basic technique, get comfortable with the court and walls, and develop an initial feel for the ball.

Programme Goal

This programme is designed for 4–8 weeks at 2–3 sessions per week, each lasting 60–90 minutes. By the end you will be able to:

• Confidently hold the racket with the correct grip
• Execute basic shots (forehand, backhand, volley)
• Understand rebounds from the walls
• Play simple rallies with a partner
• Take up the right positions on court

Equipment

• A padel racket (round shape, soft core)
• Balls — 3 (one can)
• Court shoes (herringbone outsole)
• Sportswear, water bottle
• Recommended: a partner or coach

Session Structure

Every session follows the same format:

Drill Timer

Use the interactive timer to follow the session structure for each training week:

Programme Details: Week by Week

Weeks 1–2: Getting to Know the Court and Ball

Focus: ball feel, racket grip, control.

Drills:

1. Ball bouncing on the racket (15 min)

   • Upward bounces (flat side) — target: 30 in a row
   • Downward bounces (off the floor) — target: 20 in a row
   • Alternating up/down — target: 15 in a row

2. Forehand with feeding (15 min)

   • Partner or coach feeds the ball to the right side
   • Hit a forehand towards the wall/net
   • Focus: correct grip (continental), body rotation

3. Backhand with feeding (10 min)

   • Same drill, but to the left side

4. Mini-rallies over the net (15 min)

   • Forehand to forehand
   • Slow pace, target: 10 shots in a row without errors

Weeks 3–4: Volleys and Serve

Focus: net play, serve, movement.

Drills:

1. Volley (15 min)

   • One at the net, the other feeds
   • Forehand volley → backhand volley → alternating
   • Racket in front, short backswing

2. Serve (15 min)

   • Stand behind the service line, drop the ball and hit after the bounce
   • Target: the ball travels diagonally and lands in the service box
   • Series: 10 serves from the right, 10 from the left

3. Rally from serve (20 min)

   • Serve → return → open rally until an error
   • Play for points (one game at a time)

4. Split-step (5 min)

   • A small jump before each opponent’s shot
   • Stand at the net, partner hits — split-step → react

Weeks 5–6: Walls and Positional Play

Focus: wall bounces, court positions.

Drills:

1. Back wall bounce (15 min)

   • Stand near the back wall, partner hits a lob towards the back wall
   • Let the ball bounce off the floor → wall → hit
   • Key point: don’t rush, let the ball come off the wall

2. Pair at the net (15 min)

   • Both partners at the net, two opponents at the back
   • Rally: the net pair plays volleys, the back pair plays groundstrokes
   • Goal: feel the advantage of the net position

3. Lob (globo) (10 min)

   • Partner at the net, you at the back
   • Send the ball over your partner’s head towards the back wall
   • Target: the ball lands in the last 3 metres of the court

Weeks 7–8: Putting It All Together

Focus: full match play, beginner tactics.

Drills:

1. Rallies from different positions (20 min)

   • 5 min: both at the net (volley vs volley)
   • 5 min: one at the net, one at the back
   • 10 min: open rallies from serve

2. Scored match (30 min)

   • Full match observing all rules
   • Focus: correct positioning, not shot power

3. Analysis (10 min)

   • What went well, what didn’t
   • What to work on next

Variations

• Without a partner: ball bouncing, hitting against the wall (forehand/backhand), serving into an empty court
• With a coach: private lessons accelerate progress 2–3×
• Group of 4: start playing 2×2 matches straight away

Dosage

Common Mistakes

1. Hitting too hard. At the early stage, control matters more than power. Swing at 50–60% strength.
2. Wrong grip. Check your grip before every drill set.
3. Skipping the warm-up. Without a warm-up, the risk of injury is high — especially to the ankle and shoulder.
4. Trying to “kill” every ball. In padel, patience wins — build the rally rather than going for a winner off the first shot.
5. Standing still. Even while waiting for the ball, keep moving on the spot (split-step).

Warm-Up and Stretching Routine for Padel

A proper warm-up before playing padel reduces the risk of injury, improves reaction speed, and prepares joints, muscles, and the nervous system for rapid movements, shots, and sudden changes of direction.

Why Warming Up Matters

Padel is a sport built on intense short bursts, sharp stops, and numerous overhead shots. Without preparation, muscles, ligaments, and joints are not ready for these demands, which significantly increases the likelihood of injury. The ankle, knees, shoulders, and lower back are particularly vulnerable.

A quality warm-up lasting 12–15 minutes serves several purposes: it raises body temperature and increases blood flow to the muscles, improves joint mobility and ligament elasticity, and activates the nervous system for better coordination and reaction time. Players who warm up before every session and match report a more confident start to their games — the opening games feel easier, shots are more accurate, and movement around the court is quicker.

[EXPERT OPINION] Many recreational players step onto the court and begin playing immediately, viewing the warm-up as wasted time. However, statistics show that the majority of muscle and joint injuries in amateur padel occur within the first 15–20 minutes of play — precisely when the body has not yet been warmed up.

Phase 1 — General Warm-Up (5 min)

The goal of the first phase is to raise the heart rate and warm up the major muscle groups. All exercises are performed at an easy pace.

1. Light jogging on the spot or around the court (1–2 min). Start with walking and gradually transition to a gentle jog. Do not rush — the aim is to warm up, not to tire yourself out.

2. High-knee running (30 sec). Lift your knees to waist height, pumping your arms in opposition.

3. Butt-kick running (30 sec). Heels touch the glutes, torso slightly leaning forward.

4. Jumping jacks (30 sec). Legs apart — arms up, legs together — arms down.

5. Lateral shuffles along the court (1 min). Move in a low stance as if shuffling at the net. Change direction every 5–6 steps.

Phase 2 — Dynamic Stretching (5 min)

Dynamic stretching prepares joints and muscles for full-range movements. Unlike static stretching, each position is held for only 1–2 seconds rather than 20–30.

1. Arm circles (30 sec). Both arms simultaneously, forward and then backward. Gradually increase the range of motion.

2. Hip circles (15 sec per leg). Standing on one leg, rotate the other leg (knee bent) in a circle outward, then inward.

3. Forward lunges with torso rotation (5 per leg). Step into a deep lunge, then rotate the torso toward the front leg. This stretches the hip flexors and activates the core.

4. Front-to-back leg swings (10 per leg). Holding onto the wall or court fencing, swing a straight leg forward and backward with increasing amplitude.

5. Side-to-side leg swings (10 per leg). Same principle, but in the lateral plane — stretches the adductors and abductors.

6. Torso rotations (30 sec). Standing with feet shoulder-width apart and arms in front of the chest, rotate the torso left and right while keeping the hips still.

7. Ankle circles (15 sec per foot). Place the toe on the ground and make circular movements. The ankle is one of the most vulnerable joints in padel, especially during rapid direction changes.

8. Neck tilts and rotations (20 sec). Gentle tilts forward-backward, left-right. Avoid full circular rotations.

Phase 3 — Padel-Specific Movements (5 min)

The final phase mimics movements specific to padel and prepares the neuromuscular system for sport-specific patterns.

1. Split-step (1 min). Stand in a ready position: feet shoulder-width apart, knees slightly bent, weight on the balls of the feet. Perform a split-step every 2–3 seconds, landing on both feet simultaneously. For more detail, see Footwork.

2. Shadow swings (1–2 min). Without a ball, perform the main shots: forehand, backhand, volley, overhead. Focus on full range of motion and correct technique.

3. Lateral shuffles with volley simulation (1 min). Shuffle along the net, simulating volleys alternately on the forehand and backhand side.

4. Forward-backward movement (1 min). From the net position, retreat to the back wall using shuffle or crossover steps, simulate an overhead, then return to the net.

5. Mini-rally at low intensity (optional). If your partner is already on court, hit the ball back and forth over the net 10–15 times at 30–40% power. This helps “switch on” your ball feel.

Cool-Down After the Match

The cool-down is just as important as the warm-up. After a match or training session, spend 5–10 minutes on static stretching and gentle recovery.

After stretching, drink water and allow your body to cool down before leaving the court.

Common Mistakes

1. Static stretching on cold muscles. Holding deep stretch positions before warming up can cause micro-tears in muscle fibres. Static stretching is appropriate only for the cool-down after play.

2. Skipping the warm-up. Starting a match or training session without a warm-up is one of the leading causes of injury in recreational padel. Even 5–7 minutes of light warm-up significantly reduce the risk.

3. Over-intensive warm-up. The purpose of the warm-up is to prepare the body, not exhaust it. If you are sweating heavily and out of breath before the game starts, you have overdone it.

4. Warming up only the upper body. Padel is a whole-body sport. The legs and core work just as hard as the arms. Pay attention to all muscle groups.

5. Skipping the cool-down. Omitting the cool-down leads to accumulated muscle fatigue, slows recovery, and increases muscle soreness the following day.

Intermediate Training Drills

A set of eight targeted drills for players who have mastered the basics and are ready to step up their game. Focus areas include net play, overhead shots, reading the walls, and pair coordination.

Preparation

Before starting, make sure you have everything you need:

• A padel racket — for intermediate players, teardrop shapes work well
• Balls — at least 6 (two cans)
• Court shoes with lateral support
• Cones or markers — 4–6 (for zone marking)
• A partner (most drills are designed for two)
• Water bottle

Recommended session length: 60–90 minutes. Each drill runs for 8–12 minutes but can be extended as needed.

Drill 1: “3 Deep + 1 Drop”

Goal: develop depth control on the volley and learn to change pace.

Setup: both players at the net, facing each other. One is the “leader”, the other the “responder”.

Execution:

1. The leader plays 3 deep volleys towards the partner’s baseline
2. On the 4th shot — a drop volley; the ball should land just beyond the net
3. The partner tries to return all 4 balls while staying at the net
4. After a set of 4 shots — swap roles

Duration: 10 minutes (5 min each).

Variations:

• Advanced: alternate the side of the drop volley (forehand/backhand)
• The leader chooses which of the 4 shots becomes the drop volley

Drill 2: Overhead Rotation

Goal: automate the switch between bandeja and vibora.

Setup: one player at the net, the other on the baseline. The baseline player feeds lobs.

Execution:

1. The baseline player sends a lob
2. The net player executes a bandeja (backspin, high trajectory)
3. Next lob — vibora (sidespin, low trajectory)
4. Alternating: bandeja → vibora → bandeja → vibora
5. Every 8 shots — swap roles

Duration: 12 minutes.

Variations:

• The baseline player calls the shot type out loud: “B!” (bandeja) or “V!” (vibora)
• Add a third option — smash on a short lob

Drill 3: Net-to-Back Transition

Goal: practise switching between attack and defence, learning to move quickly across the full length of the court.

Setup: two players on one side. One starts at the net, the other on the baseline.

Execution:

1. The net player hits a volley
2. The opponent (on the other side) responds with a lob
3. The net player retreats to the back wall and takes the ball after the bounce
4. Sends a lob back and moves forward to the net
5. The cycle repeats: net → retreat → back wall → approach the net

Duration: 10 minutes (swap after 5 minutes).

Variations:

• Add a split-step before every shot
• The opponent alternates lobs and low shots — the net player decides: stay or retreat

Drill 4: Wall Reading

Goal: improve reading of rebounds from the back and side walls.

Setup: one player near the back wall, the other on the opposite side (or a coach with a ball basket).

Execution:

1. The partner directs balls into the back wall at varying speeds and angles
2. The receiver reads the bounce and plays the ball after the wall rebound
3. Set 1 (5 min): back wall only — return to the centre
4. Set 2 (5 min): side wall + back wall (the ball hits the side glass first, then the back wall, or vice versa)
5. Key point: don’t rush — let the ball come off the wall, get into position

Duration: 10 minutes.

Variations:

• The partner varies the power of feeds (soft / hard)
• The receiver must return the ball with a lob — adding a tactical element

Drill 5: Cross-Court Volley Exchange

Goal: increase accuracy and consistency of diagonal volleys.

Setup: both players at the net, each on their own side. Player A stands on the left, Player B on the right (cross-court diagonal).

Execution:

1. The rally starts with a soft diagonal volley
2. Both players keep the ball strictly cross-court
3. Target: 20 consecutive shots without an error
4. Focus: body rotation, soft hands, directional control
5. After 20 shots — switch diagonal (both move to the opposite side)

Duration: 8 minutes.

Variations:

• One player hits only forehand volleys, the other only backhand
• Add acceleration: every 10 shots — increase the pace

Drill 6: Lob Defence → Counter-Attack

Goal: learn to transition from defence to attack after a deep lob from the opponents.

Setup: Pair A at the net, Pair B on the baseline. Pair B starts with a lob.

Execution:

1. Pair B plays a deep lob over Pair A
2. Pair A retreats to the back wall and takes the ball after the bounce
3. Pair A returns the ball with a low shot or a counter-lob
4. Pair A’s objective: regain the net position within 2–3 shots
5. The rally continues until an error

Duration: 12 minutes (swap roles after 6 minutes).

Variations:

• Pair B may choose: lob or low shot — Pair A must read the intention
• Restrict the counter-attack to down-the-line shots only (no cross-court)

Drill 7: Synchronised Pair Movement

Goal: build coordinated movement as a pair — a key skill in padel tactics.

Setup: a pair on one side of the court. Cones placed at 6 positions: 2 at the net, 2 on the baseline, 2 in the middle.

Execution:

1. Without the ball: one player moves right — the other mirrors the movement in the same direction
2. One retreats — the other retreats in sync, maintaining the gap between partners (~3 metres)
3. With the ball: the pair plays a 2v2 rally, focusing on synchronised movement
4. Rule: the distance between partners must not exceed 3–4 metres
5. After each rally — brief analysis: “Were we together?”

Duration: 10 minutes (3 min without the ball + 7 min with the ball).

Variations:

• One partner leads, the other follows. Then swap
• A coach freezes the rally at a random moment — the pair evaluates their positioning

Drill 8: Match-Play Scenarios

Goal: apply all skills in near-match conditions.

Setup: standard 2v2 positions. Each rally starts from a specific situation.

Execution:

Scenario A — “Serve + Net Approach”:

1. The server executes a serve and immediately moves to the net
2. The server’s partner is already at the net
3. The rally continues until the point ends
4. Objective: hold the net position for as long as possible

Scenario B — “Baseline Defence”:

1. The pair starts on the baseline, opponents at the net
2. Task: win the net back in the fewest shots possible
3. Use lobs, low shots to the feet, chiquita

Scenario C — “First to 3 Points”:

1. Short matches: first to 3 points
2. The losing pair does 5 squats (motivation)
3. Each new rally starts with a serve

Duration: 15 minutes (5 minutes per scenario).

Session Structure

Recommended plan for a 90-minute session:

[EXPERT OPINION] You do not need to complete all 8 drills in a single session. Pick 4–5 drills, focusing on the aspects that need the most attention. Rotate the selection from session to session.

How to Overcome a Plateau in Padel

You have been playing for months, but progress has stalled. You make the same mistakes, lose to the same opponents, and feel stuck. This is a plateau — and it can be overcome.

Why Plateaus Happen

The learning curve in padel starts steep: rapid progress, noticeable improvement with every session. Then the curve flattens — progress slows, and eventually seems to stop altogether.

Root Causes

1. Skipping fundamentals. Players who did not work with a coach early on miss the technical foundation and hit a ceiling sooner
2. Same partners all the time. No variety in styles means no stimulus to adapt
3. Bad habits. Without correction, faulty movements become ingrained
4. Neglecting fitness. Insufficient endurance, strength, and mobility limit technique
5. Too much power, too little strategy. Trying to win through force instead of tactics
6. Not working with the walls. Wall play is a core padel skill

Breakthrough Strategies

1. Work with a Coach

Even experienced players benefit from a professional eye. A coach spots what you cannot see yourself — subtle errors in grip, footwork, or contact point.

2. Video Analysis

Recording matches and reviewing them with a coach is one of the most effective ways to find weaknesses. Platforms: CoachMyPadel, Hello Padel Academy, The Padel School.

3. Vary Your Opponents

Play with partners and opponents of different levels and styles. Every new opponent forces you to adapt and develops tactical flexibility.

4. Tournaments

Start with local tournaments. The Americano format is excellent for mixing partners and stepping out of your comfort zone.

5. Percentage Play

Choose shots with the highest probability of winning the point. Do not gamble on spectacular shots — pick the stable option.

6. Targeted Wall Work

Spend 15 minutes each session observing ball rebounds off the back wall without hitting. Then practise shots after the rebound.

7. Physical Training

• Cardio — endurance for long rallies
• Strength — stability in your shots
• Mobility — injury prevention
• Shadow play — padel movements without the ball

8. Mental Resilience

Consistency and patience in the absence of visible progress. Improvement is not always linear — there are periods of skill absorption.

Weekly Breakthrough Plan

Signs the Plateau Is Behind You

• You start beating opponents who used to beat you
• You feel in control of the rally pace
• Errors become conscious — you understand why they happened
• You adapt your tactics to the specific opponent

[EXPERT OPINION] A plateau is not a dead end — it is a sign that you are ready for the next level. The most valuable skill is patience. Keep working, and the breakthrough will come.

Solo Practice in Padel

No partner? No problem. Solo training gives you total control over pace, repetitions, and movement patterns. No distractions, no score pressure — pure skill refinement.

Why Train Alone

• 100% of repetitions on your side — no waiting for a partner to feed balls
• Focus on weaknesses — you choose what to work on
• No social pressure — you can experiment without fear of making mistakes
• Muscle memory — many repetitions = automatism on court

Wall Drills

Back Wall Rallies

1. Stand 2–3 metres from the back wall
2. Hit a controlled forehand at the wall
3. Let the ball rebound, then strike again
4. Maintain the rhythm for as long as possible
5. Alternate between forehand and backhand

Targets on the Wall

• Mark targets with chalk or tape on the wall
• Hit at varying speeds and angles
• Gradually reduce the target size
• Add spin requirements (slice, topspin)

Serve Practice at the Wall

• Stand 3–4 metres from the wall
• Practise the serve (underhand — below waist level)
• For the slice serve: shadow swings → half-speed serves → full serves
• Hit against the back glass to observe the ball’s reaction to spin

Shadow Play

Practising movements without a ball:

• Visualise a real game, follow an imaginary ball
• Simulate shots: forehand, backhand, volley, lob
• Typical movements: approach the net → bandeja → sprint forward → side step in the corner
• Practise the split step between every shot

Physical Training

The Split Step

The most important movement in padel. A small hop before each opponent’s strike:

• Land on the balls of the feet, feet apart
• Eliminates inertia, speeds up reaction time
• Practise 50 consecutive split steps — 3 sets

Agility Ladder

• Side steps, high knees, crossover steps
• Focus on quality and form, not speed
• 10 minutes at the start of the session

General Conditioning

• Interval training: sprints (15 sec) + walking (30 sec) × 10 rounds
• Press-ups, squats, lateral lunges — 3 sets × 15
• 20–30 minutes is sufficient

Ball Machine

If available:

• 30 minutes on one shot = at least 300 repetitions
• Programme speed, direction, and interval
• Especially useful for refining the backhand and volleys
• Removes social inhibition

Rebounder Net

A portable training tool for home or the court:

• Lower section — for powerful shots (smash, vibora, bandeja)
• Upper section — for volleys
• Drill: hit into the lower net → rebound → smash into the upper net → catch → repeat

Visualisation

5 minutes before or after training:

• Close your eyes, picture yourself playing with confidence
• Replay rallies in your head: serve → return → approach the net → volley
• Visualise the successful execution of each shot
• Visualisation builds neural pathways that improve real-game performance

Sample Solo Session Structure

Total: 55–80 minutes

Drills for Tennis Players Transitioning to Padel

Tennis players have a head start in padel — but also carry habits that can hold them back. This guide provides specific drills to retrain the muscle memory that matters most, organised into a progressive 6-week programme.

Why Tennis Players Need Specific Drills

Coming from tennis, you already understand racket sports fundamentals: reading the ball, footwork, and competitive mindset. However, several deeply ingrained habits work against you in padel:

Expert insight (Mauri Andrini, former world champion): “Forget the power strategies and accept a patient, strategic approach. Padel rewards control, not force.”

Category 1: Grip Retraining

Drill 1.1: Continental Grip Wall Rally

Stand 2 m from the back wall. Rally against the wall using only the continental grip (the “handshake” grip). Alternate forehand and backhand without changing grip. Start at a slow pace and increase gradually.

• Goal: 50 consecutive hits without changing grip
• Focus: Feel the natural wrist angle for both sides
• Duration: 10 minutes per session

Drill 1.2: Grip Check Volley

With a partner at the net, exchange volleys. After every fifth hit, check your grip — it should still be continental. Tennis players unconsciously rotate toward an eastern forehand. Reset if needed.

• Goal: Maintain continental grip throughout 3-minute volley exchanges
• Focus: Awareness over automatic rotation

Category 2: Wall Play Fundamentals

Drill 2.1: Back Glass Read and Return

A partner feeds balls that bounce off the back glass. Your job is to let the ball bounce, read the angle, and return it with a controlled shot. Start with slow feeds and progress to harder ones.

• Goal: Return 8 out of 10 feeds with control
• Focus: Patience — let the glass do the work; do not swat at the ball
• Key tennis fix: Resist the urge to volley before the glass rebound

Drill 2.2: Side Wall Redirect

Stand near the side wall. A partner feeds balls into the wall at various angles. Practice redirecting the rebound cross-court. This builds the spatial awareness that tennis players lack.

• Goal: Consistently redirect side wall rebounds into the opposite court
• Duration: 15 minutes, alternating sides

Drill 2.3: Double Bounce Reading

A partner feeds deep shots that hit the back wall and then the side wall (or vice versa). The drill trains you to read complex trajectories — a skill that doesn’t exist in tennis.

• Goal: Track the full ball path without panicking
• Focus: Position yourself after the second bounce, not the first

Category 3: Compact Swing Drills

Drill 3.1: Short Backswing Rally

Play a baseline rally with your partner but limit your backswing to no more than 45 degrees. Place a cone or bag behind your shoulder as a physical barrier. If you hit the cone, the backswing was too big.

• Goal: Maintain rally quality with half the swing
• Focus: Wrist and forearm control, not shoulder rotation

Drill 3.2: Close-Quarters Volley Exchange

Both players stand 3 m from the net, exchanging rapid volleys. The short distance forces compact movements. No full swings possible — only touch, angle, and placement.

• Goal: 30 consecutive exchanges
• Focus: Soft hands, quick racket preparation

Category 4: Serve Adjustment

Drill 4.1: Target Box Serves

Mark four target zones in the service box (wide, T, centre, deep). Practice the underhand serve aiming for each zone in sequence. Focus on placement, not pace.

• Goal: Hit each zone 3 out of 5 times
• Focus: Slice and kick serve variations, not speed
• Key tennis fix: Accept that the serve is a placement weapon, not a power weapon

Drill 4.2: Serve and Rush

Serve and immediately move forward to the net with your partner. The drill trains the post-serve transition that is natural in padel but foreign to baseline tennis players.

• Goal: Reach the net position before the return crosses the net
• Focus: Synchronised movement with partner

Category 5: Soft Shots and Touch

Drill 5.1: Chiquita from the Baseline

Stand at the back of the court. A partner at the net feeds volleys. Your goal is to play chiquitas — soft, low balls at their feet. The drill fights the tennis instinct to hit hard from the back.

• Goal: 7 out of 10 chiquitas land below net height at the opponent’s feet
• Focus: Soft grip pressure (3/10 on the “squeeze scale”)

Drill 5.2: Drop Shot Touch Exchange

Both players at the net, exchanging drop shots that barely clear the net. The drill builds the soft touch that tennis players often lack.

• Goal: 10 consecutive drops that bounce within 1 m of the net
• Duration: 5 minutes per set

Drill 5.3: Lob Accuracy

From the back of the court, lob over two net players toward the back wall. Aim for the lob to land in the back third of the court. Tennis players tend to hit lobs too flat and too fast.

• Goal: 6 out of 10 lobs land in the back third without being smashed
• Focus: Height over speed; arc over power

Category 6: Volley Retraining

Drill 6.1: Punch Volley Elimination

Play volleys with a partner, but any volley with a full swing (arm extending past the shoulder) loses the point. This eliminates the tennis “drive volley” that is counterproductive in padel.

• Goal: Win 5 points using only compact punch volleys
• Focus: Block, redirect, place — do not drive

Drill 6.2: Low Volley at the Net

A partner feeds low balls from the back. You stand at the net and practise volleys below net height. Continental grip, open racket face, step forward into the ball.

• Goal: Return 8 out of 10 low feeds into the court
• Key tennis fix: In padel, the low volley is defensive, not an approach shot

Category 7: Overhead Adjustment (Bandeja and Vibora)

Drill 7.1: Bandeja Shadow Swings

Without a ball, practise the bandeja motion: arm at shoulder height, slice downward with the continental grip, follow through across the body. Do 3 sets of 20 repetitions.

• Focus: The motion is different from a tennis overhead — it is a slice, not a flat hit

Drill 7.2: Controlled Bandeja Rally

A partner lobs from the back. You hit bandejas aiming for the side glass, keeping the ball in the court. No power smashes — only controlled bandejas.

• Goal: Land 7 out of 10 bandejas in the opponent’s half without them bouncing over the glass
• Key tennis fix: The bandeja replaces the overhead in most situations

Category 8: Positioning and Movement

Drill 8.1: Net-to-Back Shuttle

Start at the net. A partner lobs. Sprint back, play the ball off the glass, then immediately return to the net. Repeat 10 times. Trains the constant forward-backward movement unique to padel.

• Goal: Complete 10 cycles without losing ball control
• Focus: Recovery speed and transition footwork

Drill 8.2: Pair Movement Sync

Play practice rallies where both partners must always be on the same horizontal line (both at the net or both at the back). If one player is forward and the other back, the point is lost.

• Goal: Play 10 consecutive rallies maintaining pair alignment
• Focus: Communication and spatial awareness

6-Week Progressive Programme

Each session: 15 min warm-up + 30 min drills + 15 min match play.

10 Common Mistakes Tennis Players Make in Padel

Expert Quotes

“Padel is a new sport — treat it as one! Don’t assume your tennis skills will transfer automatically.” — The Padel School

“It is much easier to build technique from scratch than to fix bad habits accumulated over years.” — Mauri Andrini, Hello Padel Academy

“The glass is your friend, not your enemy. Learn to use it and you’ll unlock a whole new dimension of play.” — Catherine Rose, The Padel Paper

Padel for Kids and Juniors

Padel is one of the most child-friendly racket sports. The enclosed court keeps the ball in play, the rules are simple, and the doubles format teaches teamwork from day one. Children as young as 3–4 can start with mini padel, and junior competition circuits are growing rapidly worldwide.

When to Start

Most academies accept children from age 4–5. The optimal age to begin structured training is around 7–8, when coordination and attention span allow for more focused learning.

Courts for Kids

Mini Padel Courts

Mini padel courts measure 10 × 5 m — exactly one-quarter of a standard court — with walls approximately 1 m high and a net height of 1 m. These smaller dimensions are designed for children under 8.

Research (MDPI, 2025) confirms that reducing court size from 20 × 10 m to 10 × 6 m with low-pressure balls improves skill development in children aged 8–10 without reducing the physical workout.

Mini courts are available as fixed, mobile, or temporary installations and fit in schools, clubs, beaches, and even shopping centres. Adults can also play singles on mini courts.

Equipment

Rackets

Key principle: Start with a round shape for the largest sweet spot and best control. A racket that is too heavy can cause muscle strain and early injury.

Recommended models (2025–2026):

• Wilson Minions Junior — fibreglass/EVA, ~300 g, designed for the youngest players
• Adidas Arrow Hit Junior 2026 — beginner-focused
• Head Coello Junior 2026 — teardrop, 310–330 g, versatile
• Nox AT10 Genius Jr — inspired by Agustin Tapia’s model
• Bullpadel Vertex Junior 2025 — diamond, 330–350 g (for experienced juniors)

Balls

The Stage 1/2/3 classification comes from tennis (ITF Play & Stay). In padel, both dedicated junior balls and tennis training balls are used.

Benefits for Children

Physical Development

• Coordination: develops hand-eye coordination, agility, and balance
• Cardiovascular fitness: moderate intensity (heart rate 140–160 bpm), gentler than tennis or squash
• Strength: 8 weeks of training improves grip strength and jump performance in children aged 11–15 (PMC, 2021)
• Cognitive stimulation: rapid decision-making and spatial awareness promote brain development

Low Injury Risk

Padel has an injury rate of approximately 2.75 per 1,000 hours of play — significantly lower than football (4–7 per 1,000 hours). The enclosed court prevents ball injuries, the soft ball and light racket reduce impact, and the small court means less running distance.

Social Skills

Padel is always played in pairs, which naturally teaches:

• Communication and trust between partners
• Sportsmanship — handling wins and losses together
• Friendship through shared teamwork
• Inclusivity — the sport’s low barrier to entry means children of different abilities can play together

Accessibility

Simple rules allow a quick start. The enclosed court “keeps” the ball in play, meaning longer rallies and more fun from the first session. Studies show that under-14 players demonstrate better psychological profiles: higher confidence and lower anxiety than older teenagers.

Teaching Methodology

Game-Based Learning

Scientific research confirms that search-based methodology (learning through varied game situations) is significantly more effective than traditional drill-based teaching for children.

Best practices:

• Modified equipment (smaller court, lower net, softer balls) combined with game situations
• Target-based exercises, scoring rallies, mini tournaments
• Stroke progression: forehand/backhand → volley → bandeja
• Beginners: rally duration 7–9 seconds. Advanced juniors: 9–12 seconds, shot frequency rising from 4 to 6–9 per rally

Federation Programmes

Junior Competitions

FIP Promises

The international junior circuit has grown dramatically:

Age categories: Under-12, Under-14, Under-16, Under-18 (boys and girls).

From 2026, FIP Promises adopts a continental structure (Europe, America, Asia/Oceania, Africa), each with its own rankings and finals. A planned Global Under-18 Circuit (from 2027) will feature 10 international tournaments plus a Master Final, with top-10 players earning access to Premier Padel and CUPRA FIP Tour events.

FIP Junior World Championships

National team competitions with categories U14, U16, and U18. The XIV edition (Asuncion, Paraguay, 2023) was won by Spain in both men’s and women’s categories. The XV edition took place in Reus, Spain (2025).

National Age Categories (Spain Example)

Players Who Started Young

Guide for Parents

Costs

Tip: Many clubs offer racket rental and free introductory sessions. Start with rental before investing in equipment.

Supporting Without Pressure

Research in sports psychology consistently shows that excessive parental pressure reduces enjoyment and can cause lasting psychological harm. Autonomous support (rather than controlling behaviour) increases confidence, enjoyment, and long-term engagement.

Guidelines:

1. Praise effort, not results
2. Do not criticise after losses
3. Let the child determine their own level of involvement
4. Participate actively — play mini padel together
5. Choose a club with trial sessions and observe the coaching style
6. Use padel’s doubles format to encourage socialising with friends

Finding a Junior Programme

1. Check your national federation’s website (FEP, LTA, USPA, etc.)
2. Ask at local tennis clubs — many now offer padel
3. Search Decathlon or sports retailers for local programme information
4. Browse the FIP calendar for junior events
5. Request trial sessions — most clubs offer them

When to Get a Padel Coach

Every padel player who plays regularly will benefit from working with a coach. The question is not “do I need a coach?” but “when and what format should I choose?”

When a Coach Matters Most

Beginner Level (Maximum Return)

• Correct technique from day one — grip, stance, swing
• A coach spots and corrects errors you would never notice yourself
• Rapid progress through a structured approach
• Prevention of bad habits (which are expensive to fix later)

Plateau (Critical Moment)

When progress has stalled, a coach is the most effective breakthrough tool:

• Sees what you cannot see yourself
• Corrects ingrained errors
• Quality coaching early on prevents plateaus from forming

Pre-Tournament Preparation

• Tactical preparation for specific opponents
• Physical training and recovery
• Mental conditioning

Intermediate Level (Technique + Tactics)

• Work on longer rallies
• Basic tactics and positioning
• Deeper technique: bandeja, vibora

Advanced Level (Fine-Tuning)

• Micro-adjustments to grip, foot placement
• Tactical mastery: adapting to opponents
• Preparation for high-level competition

Group vs Private Lessons

Semi-private lessons (2 players + coach) are the sweet spot: more attention than a group, cheaper than private.

How to Choose a Coach

Certifications

What to Look For

• Internationally recognised certification (FIP, RPP)
• Experience working with your level
• Competitive tournament participation
• Recommendations from other players
• Communication style — comfort matters

Online Coaching and Video Analysis

Platforms

How It Works

1. Record your play (match or training) on video
2. Submit the video to the platform
3. Receive a detailed analysis with improvement points and drills
4. Work on the recommendations → repeat after a month

ROI of Coaching

[EXPERT OPINION] Do not wait until you hit a plateau. Investing in a coach early on prevents problems that are expensive to fix later. The Padel School reports noticeable results within 6 weeks.