Shoulder strength for padel, is the most critical off-court area for injury prevention and performance. Overhead shots such as the smash, bandeja and víbora put the shoulder joint into the same loaded position again and again. A player who plays a few matches a week hits hundreds of overhead shots. If the muscle balance around the shoulder isn't maintained, this load increases the risk of discomfort over time. In this article we share why the shoulder joint is vulnerable, which muscles should be strengthened and a programme you can do twice a week. The article offers general training information; if you have existing pain or an injury you must see a healthcare professional.
Why Is the Shoulder Joint Vulnerable?
The shoulder has the widest range of motion of any joint in the body. The price of this freedom is lost stability: the head of the upper arm bone sits in a shallow socket (the glenoid), and stability is provided largely by the surrounding muscles and ligaments.
The typical picture in overhead sports:
- Internal rotator dominance: The muscles that internally rotate during the hitting motion (chest, front shoulder, subscapularis) get stronger; the external rotators lag behind.
- Loss of scapular control: When the shoulder blade doesn't rotate in step with arm movement, the space under the shoulder narrows.
- Posterior capsule tightness: Restricted movement at the back of the shoulder.
- Thoracic stiffness: When the upper back can't rotate, the shoulder is strained more.
Which Muscles Should Be Strengthened?
Rotator cuff group
- Supraspinatus: Initiates the first part of lifting the arm out to the side.
- Infraspinatus and teres minor: External rotation. The group that stays weakest in padel players.
- Subscapularis: Internal rotation; usually strong.
Scapular stabilisers
- Serratus anterior: Holds the shoulder blade against the rib cage and rotates it upward. Often stays weak.
- Lower trapezius: Prevents the shoulder from riding upward.
- Middle trapezius and rhomboids: Pull the shoulder blade inward.
Supporting groups
- Latissimus dorsi: An important source of shot power.
- Core: Shoulder strength can't be transferred without trunk stabilisation.
Programme: 2 Times a Week, 20-25 Minutes
The exercises below are done with low load and a focus on technique. The aim is not to build muscle but to build control and endurance.
1. Band external rotation
Elbow bent at 90 degrees, close to the body; a towel can be tucked between elbow and torso. Rotate the band outward, hold for 2 seconds, return under control.
3 sets x 15 reps, each arm.
2. 90-90 external rotation
Arm out to the side at shoulder height, elbow at 90 degrees. Rotate the forearm upward. This works at an angle closer to padel's smash position.
3 sets x 12 reps, each arm. Use a light load.
3. Face pull
Pull the band or cable machine at eye level; elbows high, bring the shoulder blades together.
3 sets x 15 reps.
4. Scapular push-up
In a plank position with elbows locked; only bring the shoulder blades together and apart. The key exercise for the serratus anterior.
3 sets x 12 reps.
5. Prone Y and T
Lying face down, raise the arms in Y and T shapes, holding for 2 seconds at the top. Lower trapezius and upper back work.
2 sets x 10 reps each position.
6. Band pull-apart
Arms straight in front, pull the band apart to the sides.
3 sets x 20 reps.
7. Wall slide
Forearms on the wall, elbows at shoulder height. As you slide the arms up, try not to shrug the shoulders towards the ears.
3 sets x 10 reps.
8. Row
Single-arm dumbbell row or cable row. Pulling volume should be kept above pushing volume.
3 sets x 10-12 reps.
9. Farmer walk
Walking with a weight in each hand. Teaches you to maintain scapular position under load.
3 sets x 30 metres.
Mobility Component
Strength work alone isn't enough; range of motion must also be maintained.
- Thoracic rotation: On all fours, one hand behind the neck, rotate the trunk upward. 2 x 8 each direction.
- Thoracic extension: Opening up the upper back over a foam roller. 10 reps.
- Chest opener: In a doorframe, elbow at shoulder height, rotate the trunk forward. 2 x 30 seconds each arm.
- Sleeper stretch: Internal rotation stretch lying on your side; for the posterior capsule. Should be done gently. 2 x 30 seconds.
- Latissimus stretch: Reach the arm overhead and lean to the side. 2 x 30 seconds each side.
On-Court Load Management
Even the best strength programme doesn't make up for excessive court load.
- Manage your smash volume. Hitting hundreds of smashes in training noticeably increases shoulder load.
- Take the warm-up seriously. A 10-12 minute dynamic warm-up should include band work for the shoulder area.
- Learn the bandeja technique correctly. A bandeja played while falling backwards increases shoulder load.
- Racket weight and balance: A racket that is too heavy or head-heavy increases shoulder and elbow load.
- Increase your weekly match count gradually. Jumping from 1 to 4 a week all at once is risky.
- Leave a rest day. Playing every day leaves no room for recovery.
Warm-Up Protocol (Before the Match)
- 5 minutes of light cardio or movement on court.
- Arm circles: 10 forward, 10 backward.
- Band pull-apart: 15 reps.
- External rotation (with band): 12 reps each arm.
- Thoracic rotation: 8 reps each direction.
- Racket swing movements at a light tempo.
- Rally at gradually increasing intensity; don't hit smashes with the first balls.
Warning Signs
The following situations call for an assessment rather than continuing to train:
- Repeated sharp pain at a particular angle when raising the arm overhead.
- Discomfort that wakes you when lying on the shoulder at night.
- Pain after a smash or bandeja that increases and lasts into the next day.
- A noticeable decrease in arm strength.
- A sense of catching or locking in the shoulder.
- Numbness or tingling spreading down the arm.
In these cases, rather than a “it'll pass once I warm up” approach, the right step is to reduce loading and get expert advice.
Weekly Integration Example
- Monday: Shoulder programme (session 1) + mobility.
- Tuesday: Padel match; shoulder band work in the warm-up.
- Wednesday: Lower-body strength + core.
- Thursday: Shoulder programme (session 2) + thoracic mobility.
- Saturday: Padel match or tournament.
- Sunday: Rest or light activity; recovery with sauna.
Frequently Asked Questions
How heavy should the weight be?
In rotator cuff work the load is kept low; 1-3 kilograms or a light resistance band is enough. A load you can lift for 15 reps without your technique breaking down is suitable.
Can I do it every day?
2-3 times a week is enough. Doing it daily is unnecessary and can interfere with recovery.
Should I do it if I have pain?
No. If you currently have pain, you first need to see a healthcare professional. This programme is preventive in nature.
Can I bench press?
You can, but keeping your pulling volume above your pushing volume matters for shoulder balance. During intense padel periods it makes sense to reduce overhead press volume.
Result
Shoulder health in padel is the result of managing three components together: strength work targeting the external rotators and scapular stabilisers, thoracic and chest mobility, and on-court load management. A 20-25 minute programme twice a week directly affects the years you spend on court in the long run. Adding shoulder band work to your pre-match warm-up and increasing smash volume gradually are the other two key precautions. If you have existing pain this programme is not sufficient; you must first see a healthcare professional.
If you want to combine shoulder strength with court practice, the fitness and conditioning area at O’Wellness Beytepe and the indoor, climate-controlled courts of O’Padel Beytepe are in the same complex. In Ankara's cold winter months, doing your warm-up and mobility work indoors is also an advantage for the shoulder. Membership is not required; to work with our certified coaches and to book, WhatsApp: +90 536 908 08 00. You can also plan your recovery with O’Spa Beytepe after the match.
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