Bare Wellness

Training guide

Pilates for padel players

Padel runs on rotation, lunging, overhead control and sudden changes of direction. Pilates trains those same qualities slowly, with resistance and precision, building the trunk and hip strength that helps you swing hard, stop cleanly and recover for the next ball. At Bare Wellness on Saadiyat Island, small reformer classes make that work technical and personal.

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A black padel racket and ball resting against a reformer in the warm arch-lit Bare Wellness studio

At a glance

What Pilates gives your game

  • Rotation with control

    Padel strokes turn from the hips and mid-back. Pilates trains that rotation slowly and under resistance, so power on court comes with control.

  • Shoulder support

    Bandejas and smashes load the shoulder overhead again and again. Controlled pressing and pulling work builds the stability that repetitive strokes rely on.

  • Stronger lunges

    Single-leg and split-stance work mirrors the low volleys and deep reaches of a match, building strength through the exact ranges you play in.

  • Low-impact balance

    A reformer session loads the body without pounding it, so it sits comfortably next to court days instead of competing with them.

A padel player reaching into a deep split-stance lunge for a low ball beside the glass

Read the position

The low ball is a full-body test

A deep court reach is not just a leg exercise. The front foot has to accept load, the hip must stay organized over the knee, and the trunk has to keep enough shape for the racket to meet the ball cleanly. If one link gives way, the reach gets slower and the recovery step gets harder.

Pilates lets you rehearse those ingredients without the speed of a rally. Split-stance work, scooter variations and single-leg footwork slow the position down so you can feel where pressure travels through the foot, hip and torso before adding pace back on court.

A padel player in ivory and cocoa activewear reaching for an overhead shot on a sunlit Abu Dhabi court

Court to carriage

Power begins before the racket moves

The arm is the visible part of a stroke, but the useful work begins lower down. Pressure through the feet, rotation through the hips and mid-back, and a shoulder blade that stays supported give the racket a stable platform. Pilates does not teach a bandeja or vibora. It develops the physical options those shots depend on.

On the reformer, the springs make loss of control easy to notice. Long stretch, pulling work and rotational patterns ask the shoulders, ribs and pelvis to stay connected while the limbs move. The tempo is slower than padel, which gives you time to build control before the court asks for speed.

Movement map

What the court asks. What Pilates trains.

The exercises are not copies of padel shots. They isolate the strength, range and control beneath them, then give you a slower place to practise each quality.

  1. 01
    On court

    Low volley and deep reach

    In Pilates

    Split-stance lunges and single-leg footwork

    Builds control while the hip, knee and ankle accept load, then prepares the body to push back out of the position.

  2. 02
    On court

    Bandeja and vibora

    In Pilates

    Thoracic rotation against spring resistance

    Trains the hips and mid-back to create and stop rotation so the arm is not asked to manufacture the whole turn.

  3. 03
    On court

    Recovery from the glass

    In Pilates

    Lateral hip work and standing balance

    Challenges single-leg control and the ability to recentre before the next acceleration.

  4. 04
    On court

    Repeated overhead shots

    In Pilates

    Pulling, pressing and plank progressions

    Develops shoulder blade support while the arm moves and the trunk resists unwanted extension or rotation.

01

Why padel players are adding Pilates

Padel is generous to beginners and hard on habits: the same crouched ready position, the same dominant-side swing, the same sprints to the glass, repeated across a match. Players who spend several hours a week on court rarely need more hitting. They need complementary work built around what the sport asks of the body.

Pilates fills that gap well because it is specific without being complicated. It works both sides of the body evenly, strengthens the trunk that every stroke passes through, and does it all at low impact. Like most Pilates for athletes, the point is not to replace your sport. It is to support the hours you already spend playing it.

02

Rotation is the heart of the game

Almost every padel stroke is rotational. The bandeja, the vibora and even a simple forehand are driven by the hips and mid-back turning together, with the arm finishing what the trunk starts. When rotation comes from the trunk, strokes are heavier and the elbow and shoulder work less. When it comes from the arm alone, they work overtime.

Pilates trains rotation more deliberately than almost any other method. Oblique series, spine twists and rotational work against spring resistance in reformer Pilates classes teach you to generate a turn, control it through its full range and stop it cleanly. That last part matters on court, where every swing has to end in a recovery step.

03

Shoulders, lunges and changes of direction

Overhead shots are where padel gets demanding. A smash or bandeja asks the shoulder blade to stay anchored while the arm accelerates, and that anchoring comes from muscles most players never train directly. Pilates pressing, pulling and plank work builds that support patiently, with the springs providing feedback the moment the shoulder starts to drift.

The lower body gets the same treatment. Lunges, split squats on the carriage and single-leg footwork strengthen the positions you actually play from: low, wide and often on one leg. And because changing direction is really about slowing down before you speed up, the slow eccentric work Pilates is known for translates directly into cleaner stops and quicker first steps.

04

Built to keep you on court

Padel players tend to collect the same complaints: a grumbling elbow, a stiff lower back, a shoulder that protests overheads. Pilates does not treat or cure any of that, and anyone playing through pain should speak to a doctor before adding new training. What it can do is address the imbalances that repetitive, one-sided sport quietly builds.

Training both sides evenly, strengthening the trunk and hips, and moving joints through their full range under light load all support a body that copes better with the demands of the game. At Bare Wellness you can also flag injuries or conditions in your member profile, so instructors know to offer modifications before class begins.

05

Fitting Pilates around your padel week

For most players, one or two Pilates sessions a week alongside regular matches is plenty. Keep the harder reformer work away from your most competitive days at first, since your legs will feel it, and treat slower mat or yoga classes as recovery that still earns its place. More detail on training frequency is in our guide to how often you should do Pilates.

The studio timetable makes this easy to sustain. More than sixty classes a week run across mornings, evenings and weekends, booking works through the website or the iOS app, and cancellation is free up to six hours before class, which suits a padel calendar that changes at short notice. A simple starting week might look like this:

  • Two padel matches on your usual days
  • One reformer class for loaded rotation, lunges and shoulder work
  • One mat or yoga class for mobility and recovery
  • A rest day between your hardest sessions

A workable rhythm

Build a week that leaves energy for the court

One or two Pilates sessions can sit comfortably beside regular padel when the harder days are spaced with intent. Start with the smallest version you can repeat, then adjust it around matches, recovery and how your body responds.

  1. Play01

    Keep your court days

    Use your usual padel sessions as the centre of the week. Pilates supports that schedule rather than replacing it.

  2. Build02

    Add one reformer class

    Choose a day away from your most competitive match while you learn how the spring work affects your legs and shoulders.

  3. Restore03

    Use mat or yoga

    A slower session can give the hips, mid-back and shoulders useful range without another high-impact training day.

  4. Adjust04

    Protect recovery

    Leave space between the hardest sessions and reduce the plan when matches, travel or soreness increase.

Training should not be painful. If you have an injury, persistent pain or a condition that affects exercise, speak to a doctor or physiotherapist before changing your routine and tell the studio before class.

Good to know

Frequently asked

Is Pilates good for padel players?
Yes. Padel is built on rotation, lunging and overhead shoulder work, and Pilates strengthens all three at low impact. It also trains both sides of the body evenly, which a one-sided racquet sport never does on its own.
Can Pilates help with padel elbow?
Pilates does not treat or cure elbow pain, so speak to a doctor first if you are playing through it. Once you are cleared, building rotation from the trunk and support around the shoulder can reduce how much work the arm does on every stroke.
How many Pilates sessions a week do padel players need?
One or two sessions a week alongside your matches is a strong rhythm for most players. Consistency matters more than volume, so pick slots you can hold across the season rather than loading up one week and skipping the next.
Should I do Pilates before or after playing padel?
Either works. On a match day, a lighter mat class earlier on can serve as a long warm-up. Heavier reformer sessions are better kept for separate days, since tired legs change how you move on court.
Is reformer or mat Pilates better for padel?
Both help. The reformer adds spring resistance to rotation, lunges and shoulder work, which suits players chasing strength. Mat classes sharpen core control and body awareness with nothing but your own weight. Many players alternate the two across the week.
When does Bare Wellness open?
The studio opens soon inside Bloom Arjaan by Rotana on Saadiyat Island, Abu Dhabi, a short drive from central Abu Dhabi over the Sheikh Khalifa Bridge. Founding memberships open ahead of the studio, and the full timetable publishes before launch.

Research notes

Evidence behind the guide

These sources inform the movement and injury context above. They do not show that Pilates treats padel injuries or guarantee a change in match performance.

  1. 01
    Incidence, prevalence and nature of injuries in padel: a systematic review

    A review of the limited padel injury literature, including the elbow, knee, shoulder and lower back as commonly reported areas.

  2. 02
    Movement patterns and player load: insights from professional padel

    An original study describing distance, acceleration and deceleration demands in professional matches.

  3. 03
    Effects of core stability training on deep stabilizing muscle function and neuromuscular control

    A Pilates-based core stabilization study in healthy adults. It informs the core-control discussion but is not a padel-specific performance trial.

Keep reading

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