Padel Routines: Pre-Match, Match & Post-Match (Elite Habits Anyone Can Use)
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What Padel Routines do I need before and after playing
Consistent padel performance comes from habits, not talent. This guide breaks down simple pre-match, match and post-match padel routines used by advanced players - and how anyone can apply them to play better, reduce mistakes and improve long-term consistency.
Quick answer
The best padel players follow simple routines before, during and after matches. These routines help control nerves, reduce unforced errors, maintain focus and recover faster - regardless of level.
Why padel routines matter more than talent
Most padel matches aren’t lost because of technique. They’re lost through rushed decisions, emotional swings, poor preparation and fatigue.
Routines remove guesswork. They help you perform closer to your best - even on bad days.
Pre-match padel routine (15–30 minutes before play)
1. Arrive early and slow things down
Rushing into matches raises stress and error rates. Elite players arrive early to control tempo before the first point.
2. Warm up deliberately
Focus on mobility, light cardio and padel-specific movement - not static stretching or hitting hard.
(See: Padel Warm-Up Routines)
3. Set one simple intention
Examples:
- “High margin, no rush”
- “Protect the middle”
- “Win the net patiently”
One intention is more effective than multiple goals.
In-match padel routine (between points & games)
1. Reset between every point
Advanced players treat every point as independent. Mistakes are acknowledged - then released.
2. Breathe before serving or returning
One slow breath lowers heart rate and improves decision-making.
3. Communicate calmly with your partner
- Short, clear calls
- Encouragement over correction
- Tactics discussed between games, not points
4. Stick to patterns under pressure
When matches tighten, elite players simplify:
- More lobs
- Higher margin shots
- Fewer forced winners
Post-match padel routine (first 30–60 minutes)
1. Cool down properly
Light movement and breathing reduce stiffness and speed recovery.
2. Stretch consistently
Focus on hips, calves, shoulders, forearms and back.
(See: Padel Recovery & Stretching)
3. Review one thing - not everything
Ask:
- What worked today?
- What one habit would improve next time?
Avoid emotional over-analysis.
How routines fit into a weekly padel schedule
Consistency comes from repeatable habits.
- Play matches with intention
- Train movement or fitness on non-play days
- Prioritise recovery between sessions
Do padel routines change by level?
The structure stays the same. What changes is execution under pressure.
If you’re unsure where you sit, see: What Level Am I in Padel?