Padel Warm-Up Exercises & Match Recovery Guide
Updated August 10, 2026
This practical padel warm-up and recovery routine covers what to do before, during, and after a match—from dynamic exercises and hydration to cooldown stretches and sleep.
Phase 1: Padel Warm-Up and Pre-Match Preparation
Preparation starts 2 hours before you enter the court.
2 Hours Before: Fuel Up
Eat a meal rich in complex carbohydrates (oats, rice, pasta) and moderate protein. Avoid heavy fats that slow digestion.
1 Hour Before: Hydrate
Drink 500ml of water. If it’s hot, add electrolytes now to pre-load your system.
Padel Warm-Up Exercises: 15 Minutes Before
Do not do static stretching (holding a pose). Do dynamic movements to get blood to the joints:
- Leg swings
- High knees
- Torso rotations
- Shadow swings (forehand/backhand motions without the ball)
Use the complete stretching for padel and mobility routine for a guided sequence before and after the match.
Phase 2: During Match (The Sustain)
Your energy tank is leaking fuel with every point. You need to refill it constantly.
Every Changeover (Every 15 mins)
Sip, don't gulp. Small sips of water mixed with electrolytes. Water alone often isn't enough to prevent cramps in intense matches.
Between Sets
Take a small bite of a banana or an energy gel. You need fast-acting sugars (glucose) to keep your brain sharp for tactical decisions.
Phase 3: Padel Cool-Down and Post-Match Recovery
The "Anabolic Window" isn't strictly 30 minutes, but the sooner you start, the better you feel tomorrow.
0–20 Mins After: Cool Down
Do 5 minutes of light static stretching while your muscles are still warm. Focus on:
- Calves (to prevent Achilles tendonitis)
- Glutes and Hips
- Forearm extensors (prevent Padel Elbow)
30–60 Mins After: Rehydrate & Refuel
Drink a protein shake or eat a meal with protein and carbs. You need to replace the fluid you sweat out—aim for 1.5x the amount of weight lost in sweat.
That Night: Sleep
Aim for 7.5+ hours. Sleep is where the actual muscle repair happens. Keep the room cool and dark.
Get guided routines in the app
The Padel Recovery app includes timed warm-up and cool-down videos so you never have to guess what exercises to do next.
Get the App