padel sport

Padel is the rapidly ascending star in the world of racket sports. Usually played in doubles on a compact, enclosed court, the game offers an inclusive and exhilarating experience, appealing to players of various ages and skill levels. Its unique blend of swift rallies, strategic manoeuvres, and distinct rackets, combined with familiar tennis scoring, has captivated enthusiasts worldwide. Initially gaining momentum in Spain and Europe, padel has evolved into the fastest-growing racket sport globally, with clubs emerging in numerous countries, including the UK, Germany, France, the Middle East, Australia, Canada, the United States, and South Africa.

A History of Padel

Padel traces its origins back to 1969 along the shores of Acapulco, Mexico. It is said that Mexican businessman, Enrique Corcuera, designed the game as a solution to limited space for a traditional tennis court at his home. He adjusted tennis court dimensions, building his court at 10 by 20 metres with 3-4 metre high walls. To accommodate the compact playing field, he employed wooden rackets and customised the game rules. Alfonso De Hohenlohe, a Spanish friend of Corcuera, was captivated by padel during a visit to Mexico and introduced it to Spain. In 1974, Marbella witnessed the birth of the first European padel club, attracting affluent enthusiasts to the sport. The endorsement of Spanish King Juan Carlos and former Wimbledon champion Manolo Santana further propelled padel into the spotlight.

The sport’s global expansion continued as Julio Menditengui, another friend of De Hohenlohe, brought padel to Argentina, where it flourished. Meanwhile, Spain saw rapid growth, with over 1 million padel players by the 1990s, solidifying its status as one of the world’s fastest-growing sports. The first World Championships took place in Seville, Spain, in 1992, featuring participants from 11 countries across Europe and America. Since then, prestigious tournaments like the World Padel Tour and the Europacup continue to grow padel’s following.

Padel versus Tennis

Even though they share similar scoring rules, padel and tennis they have some key distinctions. In padel, you play in a court with walls, allowing you to use the walls in your shots, like in squash. Serving is also different. The ball must first bounce on the ground and then be hit at or below waist height. You get two tries to serve the ball into your opponent’s box. To win a set in padel, a team needs to win six games with at least a two-game lead. If not, they go into a tie-breaker. Matches are typically played in the-best-of-three sets. Another significant difference is that padel is less physically demanding than tennis. The small court and walls lead to longer rallies, making it more about strategy and less about exhausting physical effort. This also means more time playing rather than fetching stray balls. Padel balls have less bounce and are a bit smaller than tennis balls and padel uses shorter, stringless “bats.”

The Bells and Whistles of Padel

Let’s take a closer look at the elements that make padel unique:

The Court

A padel court features dimensions of 20×10 metres for doubles and 20×6 metres for singles, enclosed by brick and glass walls measuring 3 metres in the back, and mesh on the sides. The court is divided by a net into two 10 metre halves with varying heights at the centre and ends. Comparatively, two padel courts can fit within a tennis court’s boundaries.

The playing surface can vary but should be porous (like cement, concrete, or artificial turf) allowing consistent ball bounce. Access points enable players to leave and re-enter the court legally within gameplay rules. Adequate lighting above the playing surface is essential to ensure visibility.

Padel Racket (Padel Bat)

Padel rackets, also referred to as padel bats, are distinctive in their construction, featuring a stringless design typically crafted from materials such as carbon fibre. The handle should have a maximum length of 20 centimetres. While the head’s length can vary, it is important to note that the total length of the padel racket, encompassing both the head and the handle, must not exceed 45.5 centimetres. While slightly heavier than a tennis racket, padel rackets offer a more manageable size and position the sweet spot closer to the hand, granting players enhanced control during play.

Padel Balls

Padel balls closely resemble tennis balls, yet they are specifically designed with slightly reduced pressure to cater to the sport’s distinctive gameplay. These balls are available in both white and yellow. Their dimensions adhere to a diameter ranging from 6.35 to 6.77 centimetres, while their weight falls between 56.0 and 59.4 grams. When a padel ball is dropped from a height of 2.54 metres onto a hard surface, it demonstrates a standard bounce, ranging between 135 and 145 centimetres.


For social playing, you can wear any sports attire you feel comfortable in, however, it is advisable to opt for specialised padel shoes to enhance grip and court support. Sleeveless t-shirts and swimwear are not permitted during padel matches, so be sure to bear that in mind – failing to adhere to this guideline may lead to a fault or potential disqualification. For teams engaging in competitive events, coordinating clothing is encouraged for a unified appearance. In international tournaments, umpires and their team members are required to wear distinguishing attire for easy identification and professional presentation.

Why is Padel so Appealing?

Padel’s wide-ranging appeal can be attributed to several key factors that set it apart from other racket sports. Firstly, its simplicity makes it accessible to players of all ages and skill levels. The rules are easy to grasp, and you can quickly enjoy a fun game without the steep learning curve often associated with other sports. Padel’s social aspect is another major draw. Being a doubles game, it encourages interaction and teamwork, making it a great choice for those seeking both physical activity and social engagement. The relatively small court size and the presence of walls create longer rallies, providing more action and less time spent retrieving balls. This aspect appeals to people who want an engaging and dynamic experience. Additionally, its affordability and the fact that it requires less physical effort than some other racket sports make it accessible to a broader demographic. Whether you’re a seasoned athlete or a casual player, padel offers an inclusive and enjoyable experience that continues to attract a diverse audience.

Social and Health Benefits of Padel

Padel is a sport that offers several social and health benefits to make happy people! Here are just a few:

  • Stress Relief: Padel serves as an effective stress-reliever, demanding your full concentration during play and providing a mental escape. The enclosed court enhances the feeling of focus and safety.
  • Enhanced coordination and reflexes: Playing padel helps improve coordination and quick reflexes. As you continue to play, you’ll notice significant advancements in your ability to coordinate movements and respond swiftly.
  • Muscle toning: Consistent padel play results in improved muscle tone, particularly in the legs and buttocks. Over time, you will also see benefits in your arms, abdomen, and back.
  • Cardiovascular fitness: Padel involves constant movement, challenging your cardiovascular system. This sport enhances your heart rate, peripheral circulation, and overall endurance.
  • Goal setting and focus: Padel is a valuable tool for setting and achieving goals, promoting mental discipline, and honing your focus. Whether it’s improving your service or training for a tournament, you’ll enhance your goal-setting abilities.
  • Team play: As a team sport, padel fosters a sense of shared responsibility and action among players. The skills you develop in teamwork can extend to other aspects of your life.
  • Improved sociability: The popularity of padel ensures you’ll find like-minded individuals to play with. It encourages social interactions, opening doors to new friendships and opportunities to engage with different people from various circles.

Whether you seek a fun pastime or a holistic fitness activity, padel might just be the sport you’ve been looking for.

Understanding Padel Rules: A Quick Guide

Padel is played by four players in a doubles format (2 vs. 2), making it a social and interactive sport for friends, associates, family, or anyone looking to have a good time on the court. The game’s simplicity is one of its charms, and even without formal coaching, you can quickly grasp its fundamentals, either through a session or by watching an instructional video.

The essence of padel lies in the fast-paced action within its enclosed space, ensuring that matches remain exciting and don’t drag on. Here is a breakdown of the essential rules:

Scoring and format

  • Padel follows the same scoring system as tennis, with points counted as 15, 30, 40, and then game point or deuce.
  • Matches are played in a best-of-three-set format, and a set is won when a team secures six games with at least a two-game difference. If not, a tie-breaker, similar to tennis, decides the set.

Service rules

  • The serve in padel is an underarm serve, starting from the right service court and diagonally into the opponent’s court, much like tennis.
  • The server must allow the ball to bounce once before hitting it, and the hit must be at or below waist level.
  • One foot must remain on the ground during the serve, and the server’s feet cannot cross the service line.
  • The serve must land in the opponent’s service box.
  • If the ball bounces in the service box and hits the side or back wall, it’s a valid serve and should be played by the opposing player.
  • If the ball hits the net but lands in the service box and then hits the side or back wall, it is a let and must be replayed.
  • However, if the ball touches the net and lands in the service box, but then hits the wire fencing, it is considered a fault, and the server gets a second serve.

In and out

  • The lines are only considered in play during the initial serve. Otherwise, they don’t impact the point’s outcome during the game.
  • Players can use any of the walls on their side of the court to play the ball during a rally.

Points to the opponent

  • The opponent wins a point if the ball bounces twice anywhere on your side of the court.
  • If the ball strikes you or your teammate during play, it’s a point for the opposition.
  • Points go to the opponent if the ball hits the wire fencing, posts, or any fixture before going over the net or landing on the opponent’s court.
  • If the ball touches the wire fence or walls before bouncing on the opponent’s side, it’s also a point for the opponent.


  • Players are allowed to take the ball out of the air with a volley, except on the initial serve and the return of serve.

The Fundamentals: Skills to Master


There are different grip styles in padel to choose from, each offering distinct advantages. Let’s explore these grips in simple terms:

  1. Eastern Grip

In this grip, your hand holds the racket like a hammer. Place your dominant hand’s base knuckle against the third bevel (ridge) on the handle. This grip provides excellent control and manoeuvrability, perfect for beginners and defensive plays.

  1. Continental Grip

The Continental grip is akin to shaking hands with the racket. Position your base knuckle against the second bevel on the handle. Use this grip to switch between forehand and backhand shots with ease.

  1. Western Grip

In the Western grip, your hand is positioned further towards the top of the handle. Place your base knuckle against the handle’s flat side. The Western grip allows you to generate powerful topspin shots, but it may sacrifice some control.

  1. Semi-Western Grip

Here, your hand sits between the Continental and Western grips. Place your base knuckle against the first bevel (furthest from the racket face). This grip offers a balance between control and topspin, suitable for intermediate players.

Experiment with these grips during practice sessions to find the one that feels most comfortable and effective for your playing style. For beginners, the Eastern or Continental grip is a solid starting point, offering control and versatility. As you progress, consider transitioning to the semi-Western or Western grip for added topspin and power.


In padel, mastering the right stance and position is key to both defensive and offensive success on the court. The stance typically involves a semi-crouched posture with knees slightly bent, offering stability and agility. It’s important to keep your feet at shoulder-width apart, ensuring a solid foundation for quick movements.

As for position, players must maintain a strategic distance from the net to cover both the middle and rear sections of the court effectively. Anticipating your opponent’s moves is crucial, and staying on the balls of your feet allows for swift reactions. Be prepared to shift your weight and switch sides as needed, always keeping an eye on the ball’s trajectory.


Unlike the broad, powerful swings commonly seen in tennis, padel demands a more compact and controlled swing. The key is to keep the racket close to your body for increased control and precision.


There are three important padel shots to know: the serve, volley, and lob.

The serve is the starting shot of a point. When serving, you need to hit the ball diagonally into your opponent’s service box. The ball should bounce once on the floor before you hit it from below your waist. A well-executed serve can give you an advantage right from the beginning of the game.

A volley is when you hit the ball before it bounces. This is a useful shot, especially at the net, and it helps you control the game.

The lob shot involves hitting the ball high over the net and deep into your opponent’s court. It is a strategic move that can disrupt your opponent’s position and create opportunities to win points.

Executing the perfect shot in padel often requires more finesse than sheer power. Whether you’re executing a forehand or backhand shot, the primary goal should be to keep the ball low and direct it toward your opponent’s feet or the corners of the court. This makes it challenging for your opponents to return the ball effectively and sets you up for a strong position in the game.

Staying Safe on the Padel Court

Common injuries

Padel injuries usually involve muscle discomfort or soreness around the hip joint. The most prevalent injury concerns the hamstring muscles or tendons, often manifesting as a strain, sprain, or minor tear in the hamstring region.

A majority of these injuries can heal naturally without necessitating surgical intervention. However, in cases where the hamstring tendon suffers a complete tear, surgical treatment may be a more suitable option.

It is key to note that this situation is not a medical emergency. Surgery can be postponed for a period of 2-3 weeks to allow for the reduction of swelling and bleeding. Nevertheless, it is generally advisable to undergo surgery within a timeframe of 6-8 weeks to mitigate potential complications related to scar tissue formation. If you think your injury requires surgical attention, enquire at Cape Hip and Knee for a consultation with one of our specialists.

Protective gear you might consider

While padel is not a contact sport, the fast-paced nature of the game may lead to slips, falls, or unexpected collisions. To mitigate these risks, consider wearing non-slip padel-specific shoes that offer excellent grip on the court surface. Padel shoes are designed to provide stability, support, and traction, allowing you to move swiftly and change directions without compromising safety. Additionally, wearing knee and elbow pads can help protect your joints during dives and falls. While not always necessary, these protective measures can provide extra reassurance.

Warming Up and Injury Prevention

Warming up before playing padel is a crucial step that should never be underestimated. While it may feel boring at times, it will only make your playing experience better!

Why warm up?

A proper warm-up increases your heart rate and circulation, delivering more oxygen and nutrients to your muscles. This prepares your body for the physical demands of the game, reducing the risk of muscle strains and sprains. Warming up also gradually increases your body temperature, making your muscles more pliable and ready for action. It enhances joint mobility, allowing for smoother movements and reducing the risk of injury. A good warm-up also helps mentally prepare for the game, focusing your concentration and enhancing your reaction time.

Components of an effective padel warm-up

Padel is a dynamic sport that requires agility, speed, and sharp reflexes. Try out this routine to get your body and mind ready for the action on the court:

Step 1: Gentle jogging

  • Begin your warm-up by taking a gentle jog around the court or a designated area. This will increase your heart rate and circulation, preparing your body for more intense movements. Focus on maintaining a steady and comfortable pace for about 5-7 minutes.

Step 2: Dynamic stretches

  • Perform a series of dynamic stretches to improve your flexibility and range of motion. Include movements like leg swings, arm circles, and hip rotations. These stretches should be controlled and fluid, helping to lubricate your joints and muscles.

Step 3: Footwork drills

  • Set up a small agility ladder on the court or use cones to create a zigzag pattern. Practise quick and precise footwork by stepping in and out of the ladder or around the cones. This will enhance your lateral movements, an essential skill in padel.

Step 4: Lunges and squats

  • Engage your lower body by performing lunges and squats. These exercises will help strengthen your legs and improve your stability. Focus on maintaining good form and balance as you perform 2 sets of 10 reps for each leg.

Step 5: Arm and shoulder rotations

  • Stand in place and gently rotate your arms and shoulders in both directions. This will help loosen up your upper body and prepare your arms for swinging and hitting the ball. Do this for about 1-2 minutes.

Step 6: Mini tennis

  • Find a partner or a practice wall and engage in a mini-tennis rally. Start with soft shots, gradually increasing the power and pace. This will improve your hand-eye coordination and reaction time. Play for about 5-7 minutes.

Step 7: Shadowing

  • Imagine yourself on the padel court and go through a series of shadow strokes and movements. This mental warm-up helps you focus on your strategy and gets your mind in the game.

Step 8: Quick reaction drills

  • Have your partner or a coach feed you quick, low, and high balls, forcing you to react rapidly. This drill simulates the game’s unpredictable nature and sharpens your reflexes. Spend 5-7 minutes on this exercise.

Step 9: Deep Breathing

  • Finally, take a moment to centre yourself. Inhale deeply, hold for a few seconds and exhale slowly. This will calm your nerves and help you focus on the upcoming match.

Remember that the warm-up should be tailored to your personal needs and the time available before the game. It’s essential to start gradually and progressively increase the intensity of your warm-up to prevent injuries and perform at your best in your padel game.

Post-game cool down

After a challenging padel game, be sure to cool down and stretch to help your body recover and reduce the risk of muscle soreness or injury. Here’s a post-padel-game stretch cool-down routine:

Step 1: Gentle jog or walk (5 minutes)

  • Start with a slow, relaxed jog or walk around the court to gradually lower your heart rate and bring your body back to a resting state.

Step 2: Full-body stretch (3 minutes)

  • Stand with your feet hip-width apart and reach your arms overhead, stretching your whole body. Hold this stretch for about 15-20 seconds. Repeat this stretch two or three times.

Step 3: Shoulder and arm stretch (1 minute)

  • Cross one arm in front of your chest and gently pull it closer with your opposite hand. Hold for 15-20 seconds and switch sides. This stretch helps release tension in your shoulders and arms.

Step 4: Standing quad stretch (30 seconds per leg)

  • Balance on one leg, bend your other knee, and grab your ankle behind you. Gently pull your heel toward your buttocks, feeling a stretch in the front of your thigh. Hold for 15-20 seconds on each leg.

Step 5: Hamstring stretch (30 seconds per leg)

  • Place one leg on a bench or a low surface and gently lean forward, reaching for your toes. Keep your back straight and your toes flexed. Hold the stretch for 15-20 seconds on each leg.

Step 6: Calf stretch (30 seconds per leg)

  • Step one foot back and press your heel into the ground, keeping your back leg straight. You should feel a stretch in your calf. Hold for 15-20 seconds on each leg.

Step 7: Hip flexor stretch (30 seconds per leg)

  • Kneel on the ground with one leg forward at a 90-degree angle. Lean forward slightly to feel a stretch in the front of your hip. Hold for 15-20 seconds on each leg.

Step 8: Lower back stretch (1 minute)

  • Sit down with your legs extended straight. Gently reach for your toes, keeping your back straight. Hold for 30 seconds.

Step 9: Butterfly stretch (1 minute)

  • Sit on the floor, bend your knees, and bring the soles of your feet together. Hold your feet and gently press your knees toward the ground. This stretch targets your inner thighs.

Step 10: Neck and upper back stretch (1 minute)

  • Sit or stand with your back straight. Slowly tilt your head to one side, holding for 15 seconds, and then the other. Gently roll your shoulders to release tension.

Step 11: Deep breathing (2 minutes)

  • Finish your cool down with a few minutes of deep, relaxed breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This helps you relax and reduce stress.

Remember to perform these stretches gently and never force your body into uncomfortable positions. Stretch to a point where you feel mild tension but no pain. Post-padel-game stretching can improve flexibility, reduce muscle stiffness, and aid in your overall recovery.

Why Joining a Padel Club is a Good Idea

If playing padel appeals to you, you might consider finding a padel club in your area to join. Being part of a club has many benefits that you don’t have the opportunity to enjoy with an occasional game.

  • Community and camaraderie: Joining a padel club provides a sense of community and allows you to form lasting friendships with fellow enthusiasts.
  • Organised events: Clubs frequently host events, social gatherings, and tournaments, offering opportunities for fun and competition.
  • Quality facilities: Members gain access to high-quality courts and equipment, ensuring a consistent and enjoyable playing experience.
  • Professional coaching: Many clubs offer professional coaching and training sessions to help players improve their skills.
  • Cost savings: Club memberships can be more cost-effective than paying for individual court rentals.
  • Motivation: Being part of a club can help keep you motivated and committed to regular play and practice.
  • Flexible playing hours: Most clubs offer flexible playing hours, accommodating diverse schedules and making it easier for you to enjoy the sport regularly.

Final thoughts

With its accessible learning curve and emphasis on fun and social engagement, padel offers a compelling alternative to traditional racket sports. Its growing global community and increasing presence in major tournaments underscore its significance in the sporting world. As it continues to evolve and attract a diverse range of participants, it is poised to leave an enduring mark on the landscape of racket sports, fostering a culture of inclusivity, friendship, and pure enjoyment for years to come. Whether you are a seasoned athlete or a newcomer looking for a dynamic and exciting sport, padel has something for everyone.

Padel | All You Need to Know