Richard W Coach

17/02/2026

Try this quick mobility routine before your next padel game to help you move better on court.

1. Extension & flexion with a foam roller
A great way to add length through the abdominals, followed by a crunch into a hamstring stretch.
Repeat 5–10 reps.

2. Rotation
These rotations help stretch the pectorals, lower back, and glutes.
Repeat 5 reps each side.
Adding the straight-leg extension increases range through the lower back and glutes, while also giving the hamstrings a solid stretch.
Repeat 5 reps each side.

Now you’re prepped and ready for a great game. 🎾

09/02/2026

A foam roller is a great tool for warming up and preparing your body for an exercise session. It helps increase blood flow to the muscles you’re about to stretch or use during your workout. Increased blood flow improves the delivery of nutrients and heat to the muscles, making them more pliable and better able to stretch and move.

Try these foam rolling exercises for the following muscle groups: quads, TFL, adductors, glutes, calves, hamstrings, and lats.
Foam roll each muscle group for around 30 seconds.

If you have time, follow this with a mobility routine to really get you ready for your game. 🎾💪

01/02/2026

Ok it's been a while since I posted a video! This is for any sportsperson who is eager to move better but is not quite sure where to start.

Hope you enjoy it and give this little routine a go!

It's a nice systematic way of working on your hip range of motion.

I start with the glute 90/90 stretch. This is used to assess your range, and give you feedback on what areas of your body could be blocking your hips from moving well. Once you perform this first stretch, you can then feel where you are tight and what is holding you back from going further. It is generally either your piriformis, adductor or hamstring, so by stretching these you should get better range in the 90/90 stretch. In the case of this video, I went into a seated piriformis stretch and held it for 3 x 10sec. You can then repeat the 90/90 glute stretch and feel if your range has improved. Next stretch your adductors by gently rocking back into the adductor stretch. Rock in and out of the stretch 5x. Remember not to be too aggressive with the stretch. Go to a level of discomfort but not to pain!
After performing the adductor stretch, repeat the 90/90 Glute stretch and see if your range has improved.
Finally lie on your back and crunch up into a nice hamstring stretch 10x and once again repeat the 90/90 stretch and appreciate how much better it feels.
Now we have to start again on the other leg. Be aware of the symmetry or lack of symmetry between legs! You may need to stretch 1 hip and leg more than the other trying to get legs and hips as even as possible!






padel

31/12/2025

02/10/2021

We all going on a summer holiday!

19/08/2021

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14/09/2020

SELF-ASSESSMENT MUSCLE RECRUITMENT - EXERCISE 2
SIDE PLANK WITH STRAIGHT LEGS
Focus points: Keep both legs straight & hips forward. Maintain
tail tuck & long spine while pulling torso gently over elbow to
activate lats.
Goal: hold for 60-90 sec. Activate obliques. Be aware of where
else fatigue is occurring.
Rate level of fatigue (1-10)
Right Oblique: ............................................
Right
Shoulder: ..........................................
Left Oblique: ............................................
Left Shoulder: .............................................
Comments on any other fatigue or feedback? Eg: Glutes or neck ...........................................................
Your goal is to get a good 7 or 8 out of 10 for fatigue in the Oblique being used and a low number for fatigue in the shoulder of the oblique is being recruited effectively.
If the number for fatigue in the shoulder is higher than the number in the obliques, then the obliques are underactive!

31/08/2020

SELF-ASSESSMENT MUSCLE RECRUITMENT - EXERCISE 1
Focus points: Keep feet parallel & shoulder width apart. Press
heels into the ground evenly. Start lift by tucking tail (pelvic tilt)
& squeeze (wrap) glutes at the top of the movement (squeeze
coin between your bum).
Goal: activate glute maximus but also be aware of where else
fatigue is occurring.
Rate level of fatigue (1-10)
Set 1 - 20x: ......................10sec hold
Set 2 - 20x: ......................10sec hold
Set 3 - 20x: ......................10sec hold
Comments on any other fatigue or feedback? Eg: Hamstrings or
adductors............................................
Goal:
Set 1 - should be 3 to 4 out of 10.
Set 2 - should be 5 to 6 out of 10.
Set 3 - should be 7 to 8 out of 10.
If score lower than a 3 for set 1 your glute max is probably slightly under active!
If the number in set 2 shoots up to a 8 or 9 then you probably dont have endurance in the muscle group that you would like.
You want to ne able to activate and then see a nice progression of fatigue.!
Good luck

29/06/2020

The switch-up! Here is our final session for June with the SPICY Kim Woolrich taking me through my paces and 200 push-ups! If you would like to join us for July, email [email protected].

The switch-up as SPICY Kim takes Uncle Ricardo through his paces which incudes 200 push-ups!