Weekly Training Plan for Beginners

Starting padel can feel overwhelming. You need to learn new movements, understand court positioning, and build match awareness all at once. This 7-day training plan breaks it down into manageable chunks, focusing on fundamentals first, match situations later.

Duration: 4-5 hours per week | Court time: 3 sessions | Solo practice: 1-2 sessions

The Philosophy

• Day 1-2: Foundation drills (groundstrokes, positioning)
• Day 3: Footwork and court movement
• Day 4-5: Volleys and close-range shots
• Day 6: Match-style play (pressure practice)
• Day 7: Rest or light practice

Each session builds on the previous. Don’t skip ahead.

Monday: Groundstroke Fundamentals

Goal: Establish proper technique before you start playing matches.

30 min - Warm-up & technique:

• Hit 20 forehand drives from the baseline (focus on footwork, not power)
• Hit 20 backhand drives (both 1-handed and 2-handed if you’re exploring)
• Practice your serve: 20 attempts, relaxed pace (not trying to ace)

30 min - Baseline rally drill:

• Partner stands at opposite baseline
• Rally cross-court forehands only (10 rallies, 5 shots each minimum)
• Rally cross-court backhands only (10 rallies, 5 shots each minimum)
• Rally down the line (10 rallies, staying in your lane)

Goal: Hit 15+ consecutive shots without errors

Takeaway for the day: You should feel comfortable hitting 5-6 shots in a rally without thinking about your technique.

Tuesday: Positioning and Court Awareness

Goal: Understand how to position yourself after hitting.

25 min - Warm-up:

• Light groundstroke rallies (cross-court, 5 minutes)
• Serve practice (10 relaxed serves)

35 min - Positioning drill:

• Partner feeds you a forehand, you hit it and move to ready position (repeat 15x)
• Partner feeds you a backhand, you hit it and move to ready position (repeat 15x)
• Partner alternates forehand/backhand randomly; you react and hit (20 shots total)

Key coaching point: After each shot, take one step toward the center of the court and split-step (small hop to get ready). This is the most important footwork habit beginners miss.

Goal: Finish 80% of your shots in proper ready position, not caught off-balance.

Wednesday: Solo Footwork Practice

Goal: Improve lateral movement and quick reactions (no court needed if you’re at home).

This is NOT match play—it’s conditioning and movement preparation.

Option 1 - Court-based (30 min):

• Lateral shuffle drills: Shuffle side-to-side across the baseline 10 times
• Forward/backward sprints: Run baseline to service line 10 times
• Diagonal court sprints: Run baseline to opposite service box, 10 times
• Serve practice (20 serves, mix paces)

Option 2 - No court (30 min):

• Shadow swing practice: 50 forehands, 50 backhands (pretend hitting)
• Lateral shuffles: 5 sets of 20 shuffles
• Lunges and leg strengthening: 3 sets of 10 lunges each leg
• Core work: planks, bird dogs, rotational exercises

Why solo practice matters: Footwork is hard to fix during matches. Dedicate time to movement alone.

Thursday: Volley Fundamentals

Goal: Learn the most important shot for padel—the volley.

25 min - Warm-up:

• Groundstroke rallies (5 min)
• Serve practice (10 serves)

35 min - Volley drills:

• Partner feeds short balls, you move forward and hit volleys (20 volleys from mid-court)
• Partner feeds balls at the service line, you volley (focus on staying still, just moving your hands)
• Partner alternates deep and short feeds; you move appropriately and volley (30 shots)

Key coaching point: Volleys are short, punchy movements. Don’t swing like a groundstroke. Think “blocking” rather than “hitting.”

Goal: Hit 10+ consecutive volleys without errors.

Friday: Mixed Drill - Building Patterns

Goal: Start combining shots and court positions.

50 min - Structured rally:

• Feed yourself or have partner feed: serve, then play a rally with mixed positions
• 10 rallies starting from baseline (groundstroke focus)
• 10 rallies with partner at net (you approaching the net)
• 10 rallies with both players at net (close-range volley exchanges)
• 10 free rallies (mix everything)

This is your first taste of match-like situations, but still structured and controlled.

Goal: Play 40 rallies without stopping. By the end, rallies should feel natural, not robotic.

Saturday: Match Play (Low Pressure)

Goal: Apply everything in a real match format.

60 min - Mix of drill and play:

• 15 min warm-up (groundstrokes, serves, volleys)
• Play 1-2 sets with a friend or instructor
• Keep score, but don’t obsess over winning. The focus is on:
  • Moving into position after each shot
  • Hitting volleys at the net instead of backing away
  • Keeping the ball in play (consistency over winners)

Common beginner mistakes to avoid:

• Staying at the baseline when your partner is at net
• Trying to hit winners when you’re out of position
• Bouncing the ball or losing focus between points

Goal: Complete 1-2 full sets. You should feel tired but positive about your game.

Sunday: Active Rest or Light Practice

Option 1 - Rest day: Don’t play. Stretch, foam roll, recover.

Option 2 - Light practice (30 min):

• Easy-paced rallies (no intensity)
• Serve practice (perfecting your motion, not power)
• Footwork drills (just movement, no ball)

Week 2: What Comes Next?

After completing this plan once, you’re ready to:

• Increase intensity: Push harder on serves and groundstrokes
• Add match play: Play 2-3 full matches per week
• Focus on weak areas: If you struggled with backhands, dedicate more time to them
• Learn advanced footwork: Approach shots, transitions, counter-movement

Training Tips for Success

1. Keep a journal: Write down what felt good and what was hard each session
2. Play with better players: This week, find partners at your level; next week, play someone slightly better
3. Record yourself: Even on your phone—you’ll spot technique issues fast
4. Stay hydrated: Padel is exhausting, especially in the sun
5. Invest in good shoes: Padel requires quick lateral movements. Proper court shoes prevent injury

Common Mistakes Beginners Make

• Skipping the fundamentals: You might think you’re “ready” for matches after 2-3 practices. You’re not. Spend 2-3 weeks on drills.
• Practicing alone too much: You need a partner or coach for feedback. Solo practice complements match play; it doesn’t replace it.
• Not focusing on positioning: The best players aren’t the ones with the best technique—they’re in the right place at the right time.
• Giving up after a tough match: Padel has a steep learning curve. Your first month will be humbling. That’s normal.

Progression: Weeks 2-4

By week 3, you should:

• Hit 10+ shot rallies without errors
• Volley consistently at the net
• Move into position naturally
• Serve with consistent technique

By week 4, you should be ready for casual league play or social tournaments.

Final Word

You don’t need to be perfect. You just need to be consistent. Padel improves fastest when you play 2-3 times per week for 6+ months. Stick with this plan for 4 weeks, and you’ll feel like a different player.

Keep learning: Master the 10-minute warm-up routine, explore drills you can practice alone, or review our complete beginner’s guide.