Padel Foundations: six weeks to move more freely on court

A 6-week breathing, mobility and strength programme for padel players, written by Brent Gilpin, Lead Physiotherapist for Great Britain Padel.

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£29 one-off payment. Download straight after you pay.

The problem

Padel asks a lot of your body

You twist, reach, drop low and change direction. Then you do it all again on the next point.

Most of us turn up, play and go home. We never teach our hips, shoulders, ribs and pelvis to move through those positions.

So the hips feel tight. The shoulders feel stuck when you reach overhead. The back gets cranky. The knees get cranky.

What you want is a clear plan that helps you move freely, and tells you exactly what to do each week.

Brent Gilpin in Great Britain kit treating a player

How it works

A simple plan you can follow at home

Padel Foundations is a downloadable PDF programme. It is built around the way padel asks you to move, and every exercise has a demo video.

Take the self assessmentWatch the video and find your baseline. This is how you find, feel and learn how you move.
Follow the six weeksDo a workout 2 to 3 times a week. You change to a new layout every two weeks.
Add a bonus round if you need itPick a bonus layout for overhead, backs or knees and add it as one extra workout each week.

What's inside

Everything in the download

A 6-week plan in three layoutsLayouts A, B and C, two weeks each, so the work builds as you go.
Workouts with three partsBreathwork for the ribs and spine, lower body work for the pelvis, and upper body work for the shoulders.
Five clear objectivesRestore movement, create more movement options in the hips, shoulders, ribs and pelvis, move freely, soften into positions, and give your body what padel demands.
A self assessment videoYour baseline, before you start week one.
Demo and top tips linksEvery exercise in the full exercise list links to a demo.
Three bonus roundsLayout D to improve overhead, layout E for cranky backs and layout F for cranky knees.
Welcome and objectives videosShort videos from Brent that set up the programme.

Weeks 1 to 2
Layout A, 2 to 3 times a week

Weeks 3 to 4
Layout B, 2 to 3 times a week

Weeks 5 to 6
Layout C, 2 to 3 times a week

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Who it's for

Padel players who want a clear plan to move more freely.
Players who feel tight in the hips or stuck overhead and want somewhere to start.
Anyone who prefers to train at home, with videos to follow.

Who it isn't for

Anyone who is injured or unwell and has not spoken to a doctor or healthcare professional first.
Anyone looking for a replacement for medical advice or a one-to-one physio appointment.

Why not just find mobility videos online?

You can, and some of them are very good. They are free, and they are worth a try.

What they rarely give you is the order. Padel Foundations puts the work into six weeks, with a layout for each stage and a set number of sets and reps. It was written by a physiotherapist who works inside padel, so the aim is always the movement padel asks for.

Brent Gilpin with two players from the Great Britain team

About me

Hi, I'm Brent Gilpin

I'm a physiotherapist and strength coach, and the owner of Accelerate Physiotherapy, a padel-specialist clinic based at True Padel Sunderland.

Lead Physiotherapist for Great Britain Padel
Official Physio Partner for R3 Padel
Physiotherapist BSc(Hons) MCSP

Brent Gilpin with the Great Britain padel team on court at the FIP World Cup Qatar European qualifiers

Padel Foundations

£29

One-off payment. No subscription.

Get Padel Foundations

After you pay, you go straight to your download page. Pay by card, Apple Pay or Google Pay.

Because this is a downloadable programme, it is a non-refundable purchase.

Questions

How do I get the programme?: As soon as you pay, you land on a download page. You save the PDF from there and open it on your phone, tablet or computer.
What do I need?: A PDF reader and some floor space. A few exercises use a roller or a wall. Each one has a demo link so you can see how it is done.
How often do I train?: Do a workout 2 to 3 times a week. Bonus rounds are one extra workout a week on top of that.
I have an injury. Can I still use it?: Speak to a doctor or another healthcare professional first. Stop straight away if you feel faint, dizzy, short of breath or pain while exercising.
I lost my download link. What now?: Email [email protected] and I will send it again.

Progress comes from time and repetitions.

Your first session is one download away.

Get Padel Foundations