Racket Athletes

Racket Sports, Personal Training, Strength & Conditioning, Functional Fitness, Youth Sports
Coach
Racket Athletes

Features
1 sessions per week
Must use App app to view and log training
Program Training
$15
Get Padel STARTER Program
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Padel-Specific Injury Prevention
Protect your shoulders, elbows (preventing "padel elbow"), and knees from the repetitive overheads and low defensive postures required by the glass.
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Glass-Defense Agility & Footwork
Develop quick lateral speed, explosive first steps, and low-stance stability to track down difficult bounces off the walls.
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Beginner-Friendly Workouts
Simple, easy-to-learn movements with clear video demonstrations—no prior weightlifting experience required.
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Unbeatable Value
Get a professional 5-week athletic foundation tailored specifically for padel players for just $15.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 5-week program
Sunday
padel 1

A1

Cat Cow

2 x 10

A2

9090 2 way Stretch

2 x 10

A3

Wall W Press (mobility)

2 x 10

B1

Glute Bridge

3 x 15

B2

Prone Swimmer

3 x 15

B3

Plank Foam Roller Squeeze

3 x 0:30

B4

single leg calf raise

3 x 15

C

Squat Jumps BW

3 x 5

D

DB Split Squat

3 x 8

E

One-Arm DB Bench Press

3 x 8

F

Chest-Supported DB Row

3 x 8

G1

band woodchop

3 x 8

G2

Superman

3 x 20

H

DB Prone T Raise + Rotation

1 x MAX

Tuesday
Level 1 Court Warmup #1

A1

Standing 1 Leg Hurdle

2 x 5

A2

Lateral Wave Lunges

2 x 20

A3

Standing Ankle Rotations

2 x 10

B1

No band Crab Walk

2 x 30

B2

Lateral Lunges BW

2 x 10

B3

Toe Walk (forward + backward)

2 x 10

C

Single Leg Skip

2 x 10

D

Single Leg Kick

2 x 10

E

Double Alley Salsa Shuffle

2 x 10

F

3 Steps x Side Quick Feet

2 x 10

G

Single Leg 90° Jump + Stick

2 x 5

H

Frontal Figure 8 Cone Drill

3 x 0:15

I

Lateral Figure 8 Cone Drill

3 x 0:15

Thursday
Level 1 Gym Warmup #2

A1

Quadruped Spine Rotations

2 x 15

A2

Kneeling Hip Flexor Stretch

2 x 15

A3

Band or Stick Arms Rotations

2 x 20

B1

Wall Sit with Heels Lift

3 x 15

B2

Prone Isometric Hold Y T A positions

3 x 0:10

B3

Side Plank

3 x 0:20

B4

Wall March

3 x 20

C

Split Jump

3 x 10

D

DB Squat

3 x 8

E

Half-Kneeling DB Shoulder Press

3 x 8

F

1-Arm DB Row

3 x 8

G1

Russian Twists with Plate

3 x 10

G2

Band Pull Aparts

3 x 15

H

Elbow Reverse Plank

1 x MAX

Coach
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coach-avatar Racket Athletes

FAQs
Do I need to be an absolute beginner to start this program?
Yes, this is for someone who never did a specific strength & conditioning program for tennis.
How much time will I need per week, and can I customize the schedule?
Standard is 3 sessions/week (2 gym, 1 on-court), each ~60 min. Yes, it's fully customizable on TrainHeroic! Easily adjust or skip sessions to fit your schedule. Consistency is key, and the app makes it flexible to integrate with your court time and life.
What equipment is essential to complete the program?
Access to a standard commercial gym (dumbbells, barbells, cables, bands, medicine balls, benches) is needed. For on-court, resistance bands and a medicine ball are recommended. Agility drills can be done on any court surface using cones.
Why I have to pay? Can't I get free workout online?
Yes, and they're probably s**t LOL. They lack scientific quality, video instruction, and are not delivered via our convenient app. And most importantly, they offer zero direct coach support. Good results require structure and commitment. Using Racket Athletes programs is a safe bet.
The Proof
verified-athlete-avatar Luca M.

Recreational Padel Player

Verified Athlete

"I was playing padel three times a week but starting to feel that classic 'padel elbow' and some knee stiffness. For just $15, this 5-week program gave me simple routines that completely managed the pain. I feel stronger and more stable on the court. It’s a no-brainer for any club player."

verified-athlete-avatar Kate S.

New to Padel

Verified Athlete

"I had zero experience with athletic training and always felt clumsy moving around the glass. This program is so easy to follow with clear video demos. It taught me how to stay low and explosive, and I’ve noticed a huge difference in getting to those tough defensive balls off the wall."

verified-athlete-avatar Alex D.

Competitive Padel Player

Verified Athlete

"Coming from tennis, I thought I was fit, but padel requires different movement. This program bridge the gap perfectly. I’ve built the rotational core strength needed for stronger bandejas and smashes, and my lateral agility has improved massively"

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