Concentrate on gym workouts that develop rotational strength, explosive leg drive, and shoulder stability to boost smash power in padel. More powerful overhead shots are a direct result of these motions.
Strengthening Your Whole Body with Deadlifts
Building foundational power requires deadlifts, especially when done with a trap bar. They work the core, hamstrings, and glutes, which are important muscle areas for landing a smash. This maneuver is perfect for padel players who want more powerful overheads because, according to Tennis Tonic, “Your legs, hips, and core gain fundamental strength from this move.”
Medicine Ball Rotational Slams
The rotational force employed in a smash is replicated in this practice. Through controlled and quick side-to-side slamming of a medicine ball, players improve shoulder coordination and core torque. This is one of the best drills for enhancing smash mechanics, according to PadelDen.
Jumps in Plyometric Boxes
Smashes frequently call for abrupt elevation. Plyometric box jumps increase reactive power and vertical leap by strengthening the legs’ fast-twitch muscle fibers. For players who want to “launch into overheads with more force,” PadelStrength’s Marco Gallerani suggests doing this.
Woodchoppers with cables
Cable woodchoppers replicate a smash’s diagonal motion. They enhance rotational control and fortify the obliques. Performing them with varied resistance helps padel players maintain balance while generating force from the ground up.
Overhead Dumbbell Press
Stability and shoulder strength are essential for reliable smash performance. By working the deltoids and triceps, the overhead press strengthens the arm’s capacity to both absorb and exert force. Additionally, it helps avoid injuries from repetitive overhead motions.
Core Stability with Variations in Planks
Every athletic movement is anchored by a strong core. During dynamic shots, plank variations that have reach-throughs, like side planks, improve stability and control. When playing high-impact sports, these exercises aid in maintaining balance and posture.