Allow time before the first point
The LTA suggests ten to fifteen minutes for a padel warm-up, covering physical preparation as well as hitting. Arrive early enough to change, collect a rental and check in without consuming all of that time. The short courtesy rally in competition is not the same thing as a complete personal warm-up. For an instructed introduction, follow the coach’s sequence rather than starting a separate drill while the group is being organised.
Begin with controlled movement
Gentle cardio is the LTA’s starting point, followed by movements such as squats, forward and lateral lunges and wall press-ups. The aim is to progress into the directions and actions of padel before asking for a sudden all-out effort. Use a clear area approved by the club, and keep the pace and range appropriate to you. This is preparation for play, not a test of who can sprint hardest before holding a racket.
Find the ball before chasing a winner
Start a cooperative rally with a partner at a pace that lets both of you make clean contact. The LTA suggests rally goals and ladder rallies: establish a short successful sequence, then gradually extend it. Move through normal situations, including back-court play, volleys and controlled overheads, rather than spending all your hitting time on smashes. Finish with serves and returns so the first point does not introduce a completely new movement.
Choose one thing to notice
A mental warm-up can be as practical as picking the pattern you want to improve. Decide whether you will let an appropriate ball reach the glass, call the middle ball earlier or recover after your return. Use a goal you can recognise during a rally rather than promising yourself to win every game. If you are taking a lesson, tell the coach that goal before the feeds begin.
Keep the court ready for everyone
Collect loose balls before starting competitive play, wear the racket’s safety cord and leave enough space for all four players’ swings. Do not use the glass or fittings for an exercise unless the operator permits it. Stop an exercise that causes pain rather than treating it as a necessary warm-up stage. A general sequence cannot decide whether a particular injury or health condition is ready for play; follow your own clinician’s advice where relevant.