Padel warm-up: a 10-minute pre-match routine

Many recreational players jump straight into rallying. It’s better to spend ten minutes getting your body ready before you go on court. Your first games will go better, and it’s a cheap way to lower your injury risk.

Does warming up prevent injuries?

There’s no definite answer for padel, because nobody has done a controlled study of padel warm-ups yet. Here’s what we know from other sports:

In football, the structured FIFA 11+ warm-up programme reduced injuries by about 30–39%, according to meta-analyses.
In tennis, a 10-minute warm-up programme delivered through an app, which players did without supervision, did not reduce injuries.
Warming up improves performance: one review found improvements in 79% of the measures studied.

Our take: warm up, because you’ll play better and probably more safely too. Strength training still does more against injuries, and we cover it in our strength training guide.

What goes into a good warm-up?

Coaches often use the RAMP method, which stands for raise, activate, mobilise and potentiate. First you raise your body temperature and heart rate with light movement. Then you activate the muscles you need in the game, such as your glutes, calves and shoulder muscles, and take your joints through their full range of motion. You finish with fast, game-like movements.

What does a 10-minute warm-up before a match look like?

Time	What to do
0–3 min	easy jogging, side steps, crossover steps, running backwards
3–5 min	leg swings front to back and side to side, lunges with a twist, arm circles
5–7 min	10 squats, 15 calf raises, shoulder external rotation with a resistance band, a 20-second plank
7–10 min	split steps and quick steps in different directions, 3–4 short sprints, shadow swings: forehand, backhand and overhead

Then go on court and start gently: volleys at the net, then shots from the back of the court, lobs and overheads, and finally serves.

Can you stretch before playing?

Yes, if you keep it short: a static stretch of up to 30 seconds per muscle doesn’t noticeably affect performance. A long stretch of 60 seconds or more per muscle slightly reduces strength and explosiveness straight afterwards. That’s why dynamic movements work better before playing, with long stretches saved for after the match. For more on stretching, see the mobility guide.

How long is the warm-up on court?

In official competition, the 2026 rules allow 3 minutes of warm-up on court. That isn’t enough to get your body ready, so do your main warm-up before you go on court. In a friendly match, agree that the first five minutes are relaxed rallying.

What should you do on a cold outdoor court?

Warm up for longer, because in the cold your body takes more time to heat up. Keep a warm layer on until the match starts, and put it back on when you change ends. The balls should stay warm too, because a cold ball bounces less.

What should you do after playing?

Walk for a couple of minutes to bring your heart rate down, and drink something. It’s also a good time for mobility exercises and longer stretches. For what else helps you recover, see our recovery guide.