Training & Drills
Complete training guide
Training Schedule
A well-structured training schedule is essential for consistent improvement in padel. An effective schedule balances different training components, allows adequate recovery, and adapts to your goals, time constraints, and competitive calendar. This chapter covers how to create and manage training schedules, including weekly planning, periodization, and adjusting schedules based on different situations.
Weekly Training Planning
A weekly training schedule provides structure and ensures you cover all necessary training components. The schedule should balance technical, tactical, physical, and match play while allowing adequate recovery.
| Day | Focus Area | Activities | Duration | Intensity | Recovery |
|---|---|---|---|---|---|
| Monday | Technical Training | Stroke refinement, serve practice, technical drills | 60-90 minutes | Moderate | Light stretching |
| Tuesday | Physical Training | Strength training, cardio, flexibility | 60-75 minutes | High | Active recovery, stretching |
| Wednesday | Tactical Training | Point construction, pattern drills, match play | 90-120 minutes | Moderate to High | Light movement, stretching |
| Thursday | Technical + Physical | Technical drills, light fitness work | 75-90 minutes | Moderate | Stretching, mobility work |
| Friday | Match Play | Practice matches, competitive play | 90-120 minutes | High | Active recovery, stretching |
| Saturday | Mixed Training | Partner drills, group training, tactical work | 90-120 minutes | Moderate to High | Light stretching |
| Sunday | Recovery | Active recovery, light movement, flexibility | 30-45 minutes | Low | Full rest or light activity |
Weekly Schedule Principles
- Balance Components: Include technical, tactical, physical, and match play
- Recovery Days: Schedule at least one recovery day per week
- Progressive Overload: Gradually increase intensity or volume over weeks
- Flexibility: Allow flexibility for unexpected events or fatigue
- Consistency: Maintain consistent training times when possible
- Variety: Include variety to maintain interest and prevent boredom
- Goal Alignment: Align schedule with your specific goals
Training Periodization
Periodization involves organizing training into distinct phases throughout the year, each with specific goals and training characteristics. This approach optimizes performance and prevents overtraining.
| Training Phase | Duration | Primary Focus | Training Characteristics | Goals | Match Play |
|---|---|---|---|---|---|
| Off-Season | 4-8 weeks | Base building, technique refinement | High volume, moderate intensity | Build foundation, improve weaknesses | Minimal competitive play |
| Pre-Season | 4-6 weeks | Transition to competition | Moderate volume, increasing intensity | Prepare for competition, refine skills | Practice matches, friendly competitions |
| In-Season | 12-20 weeks | Competition performance | Lower volume, high intensity | Peak performance, maintain fitness | Regular competitive play |
| Peak Period | 2-4 weeks | Tournament preparation | Tapered volume, high intensity | Peak performance for key events | Tournament play |
| Recovery | 1-2 weeks | Rest and recovery | Minimal training, active recovery | Recovery, mental refresh | No competitive play |
Periodization Benefits
- Peak Performance: Allows peak performance at key times
- Prevents Overtraining: Includes recovery phases to prevent burnout
- Systematic Development: Builds skills systematically over time
- Goal Achievement: Aligns training with competitive calendar
- Long-term Improvement: Promotes sustained long-term improvement
Balancing Training Components
Effective training requires balancing different components. The ideal balance depends on your skill level, goals, and competitive calendar, but certain principles apply to all players.
| Training Component | Weekly Time | Percentage of Total | Focus Areas | Importance Level |
|---|---|---|---|---|
| Technical Training | 3-4 hours | 30-40% | Stroke technique, shot execution | High - Foundation of all skills |
| Tactical Training | 2-3 hours | 20-30% | Strategy, decision making, patterns | High - Competitive advantage |
| Physical Training | 2-3 hours | 20-30% | Fitness, strength, flexibility | High - Performance foundation |
| Match Play | 2-4 hours | 20-30% | Competitive play, application | High - Real-world application |
| Mental Training | 1-2 hours | 10-15% | Focus, confidence, pressure management | Medium - Performance enhancement |
Balance Guidelines
- Beginner: Focus more on technical training (40-50%)
- Intermediate: Balance all components (25-30% each)
- Advanced: More tactical and match play (30-35% each)
- Competitive: Increase match play and tactical training
- Recreational: More match play, less structured training
- Injury Recovery: Adjust based on limitations
- Time Constraints: Focus on priorities, maintain balance
Adjusting Your Schedule
Flexibility is essential in training schedules. Life circumstances, fatigue, injuries, and competitive calendar changes require schedule adjustments. Knowing how to adjust effectively maintains progress while accommodating changes.
| Situation | Recommended Adjustment | Example | Impact |
|---|---|---|---|
| Time Constraints | Reduce volume, maintain intensity, focus on priorities | 30-minute focused sessions instead of 90-minute sessions | Maintains progress with less time commitment |
| Fatigue or Overtraining | Reduce intensity, increase recovery, take rest days | Light technical work, skip physical training | Prevents burnout, promotes recovery |
| Upcoming Tournament | Taper training, focus on match play, maintain intensity | Reduce volume by 30-40%, maintain match play | Ensures peak performance for competition |
| Injury Recovery | Modify activities, focus on unaffected areas | Upper body work if lower body injured | Maintains fitness while recovering |
| Skill Weakness | Increase focus on weak areas, adjust balance | Extra technical sessions for specific weakness | Accelerates improvement in weak areas |
Adjustment Principles
- Maintain Consistency: Keep some training even when adjusting
- Prioritize: Focus on most important training when time is limited
- Listen to Body: Adjust based on fatigue and recovery needs
- Plan Ahead: Anticipate schedule changes and plan adjustments
- Return Gradually: Return to full schedule gradually after breaks
- Track Impact: Monitor how adjustments affect performance
- Stay Flexible: Be willing to modify plans as needed
Time Management Strategies
Effective time management ensures you make the most of available training time. Strategies for maximizing training efficiency help you achieve better results with the time you have.
Time Management Tips
- Plan Ahead: Schedule training sessions in advance
- Combine Activities: Combine technical and tactical work when possible
- Efficient Warm-Ups: Use efficient warm-up routines
- Focused Sessions: Keep sessions focused on specific goals
- Minimize Downtime: Reduce downtime between drills and activities
- Use Dead Time: Use travel time for mental training or review
- Track Time: Monitor actual time spent on different activities
Monitoring and Evaluation
Regular monitoring and evaluation of your training schedule helps ensure it's effective and allows for necessary adjustments. Track progress, assess schedule effectiveness, and make data-driven decisions.
Monitoring Methods
- Training Log: Keep detailed log of training sessions
- Performance Metrics: Track performance improvements
- Energy Levels: Monitor energy and recovery
- Injury Tracking: Note any injuries or pain
- Goal Progress: Assess progress toward goals
- Schedule Adherence: Track how well you follow the schedule
- Regular Reviews: Review schedule effectiveness monthly
Common Schedule Mistakes
Avoiding common schedule mistakes helps you get maximum benefit from your training time and prevents issues like overtraining, burnout, and lack of progress.
Schedule Mistakes
- No Recovery: Failing to include adequate recovery time
- Too Much Volume: Training too frequently without rest
- No Periodization: Training at same intensity year-round
- Imbalanced Components: Neglecting certain training components
- Rigid Schedule: Being too rigid, not adjusting when needed
- No Goals: Training without clear goals or direction
- Ignoring Fatigue: Continuing to train when overtired