--- This is a warm-up for padel tennis, suitable for all levels. Warming up is absolutely essential for this sport because padel tennis requires quick reactions, powerful rotations, and agile movements in all directions. A proper warm-up not only prepares your muscles and joints for the strain but also protects you from injuries. Use this time to prepare your body and sharpen your focus. Let's get started. --- Start standing with your feet hip-width apart. Begin by marching lightly on the spot, naturally swinging your arms. This raises your heart rate and gets your circulation going. Keep your shoulders relaxed and focus on smooth, steady movement. [Pause 15s] Keep marching — keep your arms moving and breathe deeply in and out. [Pause 15s] --- Now for dynamic arm circles. Extend your arms sideways, parallel to the ground. Start with slow, controlled circles forward, about the size of a dinner plate. Make sure to keep your shoulders relaxed and your core slightly engaged. [Pause 10s] Continue the circles and feel your shoulder joints being mobilized. [Pause 10s] Now change direction and circle slowly and controlled backward. Stay upright and keep breathing calmly. [Pause 10s] --- Next are standing trunk rotations. Place your hands on your hips, feet shoulder-width apart. Gently twist your upper body from side to side, allowing your hips to move slightly. Focus on a smooth, controlled movement — imagine your spine gently twisting from the waist. [Pause 15s] Maintain an upright posture and stay relaxed in the movement. This improves your rotational ability, which is important for padel shots. [Pause 15s] --- Now alternating side lunges. Stand upright, take a step to the right, bend your right knee and keep your left leg straight, pushing your hips back. Push off your right foot back to the center and repeat on the left side. Keep your upper body upright and your core stable. [Pause 15s] Continue switching sides. Focus on smooth transitions and controlled movements. Feel the stretch in the inner thighs and glutes. [Pause 15s] --- To finish, bring your knees to your chest. Stand upright, pull your right knee toward your chest, grasp it with both hands, and gently pull it closer. Release and switch sides, alternating in a steady rhythm. Stay balanced and feel the stretch in your hips and glutes. [Pause 15s] Keep switching knees, maintain an upright torso and engaged core. [Pause 15s] --- Now let's add a few more exercises to complete your warm-up. Start with heel and toe raises while standing. Stand hip-width apart, slowly lift your heels so you are on your tiptoes, hold briefly, then lower your heels back down. Then lift your toes while keeping your heels on the ground. [Pause 12s] Repeat the heel and toe raises in a steady rhythm. This exercise strengthens your calf muscles and improves ankle stability. [Pause 12s] --- Next is the squat with arm extension. Place your feet shoulder-width apart, extend your arms in front of you. Bend your knees and lower your hips back and down as if sitting into a chair. Keep your knees over your feet, not beyond. As you rise, extend your arms overhead. [Pause 15s] Repeat the squats at a controlled pace. This exercise activates your thighs, glute muscles, and promotes mobility. [Pause 15s] --- You are now fully warmed up and ready for padel tennis. This routine has prepared your muscles, joints, and nervous system for explosive movements and quick reactions. Regular warm-ups like this help you get faster and prevent injuries. Have fun playing — and remember: if you do this warm-up before every session, your body will stay in top shape. ---