Padel players aiming to improve elbow health, enhance rotational recovery, and boost lateral agility for optimal on-court performance and injury prevention.
Estimated Daily Calories
2500 kcal
Protein Target
"Prioritize dynamic warm-ups focusing on shoulder and elbow mobility before play, and ensure your racket grip size is appropriate to minimize elbow strain. Integrate plyometric lateral movements to enhance court speed and reaction time."
Focus on proper racket grip size, ensure good technique especially on serves and volleys, consistently warm up the shoulder and forearm, and strengthen forearm muscles with light resistance exercises.
Exercises like lateral shuffles, cone drills with quick changes of direction, agility ladder drills (e.g., icky shuffle, two-in-two-out), and plyometric lateral bounds are highly effective.
Rotational recovery is crucial for quickly resetting your body position after powerful rotational shots, allowing you to react to the next ball efficiently. Train it with exercises like medicine ball rotational throws, cable wood chops, and Russian twists, focusing on controlled, explosive movements.
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