25/08/2026
Padel demands rotation, lateral agility, core stability and shoulder mobility, exactly the qualities that mat Pilates develops. With studies showing high injury rates among padel players (especially at the elbow, ankle, knee and shoulder) and clear benefits from core-strength training for balance, agility and power in racket sports, Pilates offers a practical, equipment-light form of complementary training. This guide from abit.of presents 12 mat-based exercises organised into core activation, rotation and lateral strength, and shoulder and hip mobility, complete with sets, reps and padel-specific benefits for each.
Whether you want a full 30–45 minute session or a quick 10-minute pre-match routine, the programme can be adapted to your schedule and requires nothing more than a firm mat. Discover the full exercise instructions, programming tips and the research behind the crossover at the original article:
12 Pilates Exercises for Padel Players.
https://www.abitof.com.au/en-au/blogs/journal/pilates-exercises-for-padel-players
