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Do you think padel is a simple sport, based on technique and reflexes? Think again. Beyond precision and strategy, it puts your endurance to the test. Stringing together explosive rallies, maintaining a sustained pace over several sets, and sometimes playing several matches in the same day during a tournament requires optimal physical fitness.
On average, a padel match between intermediate players lasts between 1 hour and 1 hour 30 minutes, but some matches can exceed 2 hours, especially in competition. During a tournament, it is not uncommon to have to play three or four matches in the same day, requiring rapid recovery and smart management of your efforts. Needless to say, without good endurance training, keeping up the pace becomes a real challenge.
We will explain why endurance is a key factor in padel, how to improve it effectively, and which exercises to adopt in your padel fitness preparation.
Why is endurance essential in padel?
Padel involves explosive movements, short sprints, rapid changes of direction and points that are often fiercely contested. Here is why a good level of endurance can be decisive in fully enjoying the benefits of padel:
- Improved recovery: better endurance allows you to recover faster between points and sets.
- Reduced fatigue: less drop in performance at the end of a match.
- Improved performance: better physical fitness allows you to execute shots with greater precision and power.
- Reduced risk of injury: Less fatigue also means less risk of poor movements and muscle strain.
Good endurance training should be complemented by suitable equipment, including a padel racket that suits your playing style and padel shoes providing stability and comfort on court.
The different types of endurance in padel
Endurance in padel is not just about running for a long time. It is divided into several essential components. If you practise cardio sports such as running, these terms are probably familiar to you:
Aerobic endurance
It is the ability to sustain prolonged effort at moderate intensity. It is essential for staying active throughout the match.
Recommended exercises:
- Running at a moderate pace (30 to 45 minutes)
- Cycling or swimming to reduce impact on the joints
- Interval training (e.g. 4 min running / 1 min recovery)
Anaerobic endurance
It refers to the body's ability to withstand short, intense efforts, such as sprints and accelerations.
Recommended exercises:
- Sprint over 10 to 20 metres, repeated several times
- Short intervals: 30 seconds at high intensity / 30 seconds of recovery
- Stair climbs or skipping rope sequences
Muscular endurance
It is the type of endurance that allows muscles to maintain their efficiency and avoid fatigue during long rallies.
Recommended exercises:
- Squats and lunges to strengthen the legs
- Burpees and lateral jumps to improve explosiveness
- Dynamic core exercises to stabilise the body
How can you improve your endurance in padel?
Improving endurance requires regular and varied training. Here are some tips that should help you progress in this area:
Integrating running intelligently into your sports routine
Running is an excellent way to strengthen cardiovascular endurance. However, do not forget to adapt your training to the demands of padel.
Example of a suitable session:
- 10 min warm-up at a moderate pace
- 5 x 1 min sprint / 1 min recovery
- 10 min of slow running to recover
High-intensity interval training (HIIT)
HIIT (High Intensity Interval Training) workouts are perfect for simulating the demands of padel.
Example of a HIIT workout for padel:
- 30 sec sprint + 30 sec recovery x 8
- 10 lateral jumps + 10 reverse lunges x 4
- 20 sec of burpees + 20 sec of rest x 5
Play regularly and vary your sessions
Nothing replaces playing padel itself. Playing long sets, simulating matches in real conditions and varying your partners allows you to test your endurance on court. To optimise your game and avoid unnecessary fatigue, it is important to fully understand the rules of padel and adopt the right strategies to conserve your energy throughout the match.
Take care of recovery and nutrition
Good endurance also requires optimal recovery. Padel and nutrition are inseparable for performance:
- Hydration: drink water regularly to avoid dehydration.
- Balanced diet : prioritise foods rich in complex carbohydrates and protein to support muscular effort.
- Stretching and massage: to promote muscle recovery and prevent injuries.
Mistakes to avoid
- Neglecting the warm-up: A good warm-up prepares the body for exertion and reduces the risk of injury.
- Training without recovery: Overtraining can lead to chronic fatigue and reduced performance.
Focusing solely on running: Endurance in padel is multifactorial and must be developed through specific exercises.
