With the arrival of warmer weather,  it’s becoming the perfect season for racquet sports such as Padel, tennis, and badminton.While you might be ready to get right into the swing of things, it’s important to take in a few key considerations – especially if you’ve been taking some time off or it’s your first time playing – to make sure to protect yourself from injury.

Racquet sports require a lot of explosive movements, quick directional changes and repetitive arm swings, so it’s important to strengthen specific muscle groups, specifically those which provide support to the shoulders, elbows, wrists, core and ankles.

Shoulder & Arm Stability

1. Rotator Cuff Strengthening (Theraband external/internal rotations)

2. Scapular Retraction (Rows with resistance band)

3. Wrist Extensor/Flexor Exercises (Dumbbell wrist curls)

Core & Balance Training

4. Planks & Side Planks (For overall stability)

5. Dead Bug Exercise (Strengthens deep core muscles)

6. Single-Leg Balance Drills (Improve stability for quick movements)

Lower Body Strength & Mobility

7. Lunges & Lateral Lunges (Mimics racquet sport movements)

8. Squats & Bulgarian Split Squats (Strengthen legs and prevent knee injuries)

9. Calf Raises (For explosive movements and quick stops)

Dynamic Stretching & Mobility

10. Shoulder & Wrist Mobility Drills (Arm circles, wrist flexor/extensor stretches)

11. Hip Openers (Leg swings, pigeon stretch for mobility)

12. Dynamic Hamstring & Quadriceps Stretches (dynamic hamstring stretch, butt kicks)

If you’re not sure about these movements or feel pain or discomfort anywhere while you play, it’s a good idea to consult a physiotherapist. At UP we offer movement screens to help detect potential ‘problem’ areas and can give you more specific exercises to do to prevent injury and strengthen weak areas. Have fun with your sports – don’t let pain or problem areas hold you back!