Note: The biomechanics of padel overheads is a thin literature. There are solid notational studies of what professionals hit and how often it works, but almost no lab measurements of the bandeja or vibora themselves. Where this guide relies on tennis serve research or on coaching consensus, it says so.

What each shot is for

The bandeja: keep the net

Researchers define the bandeja (often called the "tray" in English papers) as an overhead hit without a bounce on the dominant side, with the racket face opened upwards and a slice effect, and with a lower impact point than other smashes (Sánchez-Alcaraz et al., 2020).

That study analysed 1,015 smashes from eight World Padel Tour finals in 2019. The bandeja was the most used overhead: 291 of 522 for men (55.7%) and 339 of 493 for women (68.8%). Its outcome profile is the key point. For men, 89.7% of bandejas kept the rally going, 7.2% were winners and 3.1% were errors. For women the figures were 87.0%, 6.8% and 6.2% (Sánchez-Alcaraz et al., 2020). The LTA calls it "the antidote to the lob" and quotes the same 69% share for women's overheads (LTA Padel).

A 2024 study of 3,239 professional points found bandejas in about 50% of men's and 60% of women's points. The authors call them "key defensive actions to maintain the net after a lob" (Martín-Miguel et al., 2024). In national first-category matches, winning pairs played a higher share of bandejas than losers (8.7% of strokes against 6.0%) (Ramón-Llin et al., 2020).

The bandeja is positional: its job is to win the next ball, not this one.

The vibora: pressure the corner

The vibora is the more aggressive cousin. Coaching sources describe it as a slice smash aimed at the corner, played when the opponents give you an easy lob while you are still fairly close to the net (The Padel School; The Padel School). The usual distinction is spin: side-spin on the vibora, slice or backspin on the bandeja (Padel.FYI).

Here the research is silent. None of the large professional studies reviewed here records the vibora as its own category. The 2020 smash study used four types: tray, flat, topspin and off-the-wall (Sánchez-Alcaraz et al., 2020). The 2024 study includes a "topspin bandeja" that appears in roughly a fifth of points, but it is not clear that this matches what coaches call a vibora (Martín-Miguel et al., 2024). There is no reliable published winner or error rate for the vibora.

The flat smash and the por tres: finish

The flat smash is the point-ender. In the 2020 study, 51.8% of men's flat smashes and 33.3% of women's were winners. Topspin smashes produced 41.2% and 29.2% winners. Effectiveness fell significantly as players moved away from the net, especially for the flat smash (Sánchez-Alcaraz et al., 2020). The por tres (x3) is the smash that bounces and leaves the court over the 3 m fences. Professionals used it in only 4 to 9% of points (Martín-Miguel et al., 2024).

About 60% of professional smashes were hit from the middle zone, because good defenders lob high and deep (Sánchez-Alcaraz et al., 2020). If the pros cannot finish reliably from there, neither can you.

The kinetic chain: legs to wrist

What padel research has measured

Very little. The only padel 3D study of these shots located for this guide filmed one world-class player for two trials each of a "tray-smash" and a "hook-smash", mainly to describe stroke phases. It noted the hook-smash was usually struck with the feet off the ground (Gianikellis & Skiadopoulos, 2016); whether that means the modern vibora is not stated. A 2024 motion-capture study found that experience changed shoulder rotation and scapular tilt during strokes, but the abstract does not separate bandeja from vibora (de Sire et al., 2024). A 2022 scoping review found only two biomechanics studies among 77, neither on overheads (García-Giménez et al., 2022).

What tennis tells us

The tennis serve is the closest well-studied movement. In a review of the serve, Kovacs and Ellenbecker summarise Kibler's work: the legs and trunk produce 51 to 55% of the kinetic energy and force delivered to the hand. Modelling suggests a 20% drop in trunk energy would need a 34% increase in velocity, or 70% more mass, to deliver the same energy to the hand (Kovacs & Ellenbecker, 2011).

Elliott sets out the sequence: leg drive and trunk rotation, then the upper arm, then forearm pronation and upper-arm internal rotation, then the hand. In a power serve, upper-arm internal rotation contributes about 40% of racket speed at impact and hand flexion about 30% (Elliott, 2006). The big segments build the energy; the last links turn it into racket speed.

Flat, slice and kick serves look much the same in the lower body. The main differences sit higher in the chain, at the racket face angle set by forearm pronation and shoulder internal rotation (Kovacs & Ellenbecker, 2011). A reasonable inference, not yet tested in padel, is that the bandeja, vibora and smash share the same base of legs and trunk and differ mainly in the arm and racket face.

Link by link

• Legs: load the back leg as you retreat, then push forward through contact. The LTA advises using the shot's momentum to move back towards the net, level with your partner (LTA Padel).
• Trunk: the side-on turn stores rotation. A clinical review describes overheads as a loading phase of spinal extension and trunk twist followed by a rapid flexion and rotation of the trunk, which acts as the bridge between legs and arm (Cocco et al., 2024).
• Shoulder: get the racket up early. The LTA image is holding a plate above your head as if catching food on it (LTA Padel).
• Elbow: keep it high and extending into contact. One coaching source warns that a bent elbow, rising up to the ball, makes slice "physically impossible" (The Padel School).
• Wrist: relatively quiet on the bandeja. The vibora uses more wrist, which coaching sources say makes the timing harder (Padel.FYI).

Contact point, racket face, swing path and spin

Bandeja

Contact is around forehead or eye height, with the racket face slightly open and the swing starting above the contact point (The Padel School; LTA Padel). The path is high to low, but the racket travels across the body rather than straight down, finishing wrapped around you "like a scarf". That path is what adds the underspin (LTA Padel). You do not need much spin. A little slice with the right speed and direction is enough (The Padel School).

Coaches say contact "in front". But a tracking study of 14,478 shots by 48 recreational players found that higher-level players struck the bandeja almost level with their centre of gravity (−0.01 m on average), while novices struck it 0.24 m further forward. The study measured horizontal position only, not height (Sánchez-Alcaraz et al., 2021). The practical message: "in front" does not mean reaching forward with the arm. Move your feet back until the ball drops into your hitting zone.

Vibora

The racket comes around the outside of the ball rather than from underneath (The Padel School), adding side-spin to the slice (Padel.FYI). One coaching description puts contact at "three o'clock" on the ball, at eye level (Padel.FYI). The Padel School describes two versions. In the low-contact vibora you strike at head height and the ball stays low in the corner. In the high-contact version you strike slightly above head height, and the ball travels faster and tends to hit the side fence (The Padel School).

Flat smash and por tres

Research definitions describe the smash as hit with the arm outstretched over the head, flat or with topspin (Sánchez-Alcaraz et al., 2021); the flat smash is struck at the highest possible point with a lot of power (Sánchez-Alcaraz et al., 2020). The contact is higher and the swing is more downward than on either slice overhead.

Footwork: side-on, then back

1. Turn first. As soon as you read the lob, turn to face the side wall (LTA Padel).
2. Move back with side steps or crossovers, the standard padel patterns for covering ground sideways (The Padel School). Backpedalling square to the net leaves your shoulders facing the wrong way.
3. Get behind the ball. Take purposeful steps to create space for contact and move back early (The Padel School). For the vibora, take one extra step back so the ball is in front of you and your body can move forward to the net after contact (The Padel School).
4. Recover forward. Contact should carry you back towards the net, level with your partner.

Bandeja vs vibora vs smash

Figures: Sánchez-Alcaraz et al., 2020. The risk row is coaching judgement, not measured.

Common mistakes and fixes

Hitting the bandeja like a smash. The LTA advises taking pace off and focusing on placement (LTA Padel). The same error affects the vibora: a common fault is believing it should be hit as hard as possible (The Padel School). Fix: judge the shot by where the ball bounces and how low it stays, not by how fast it travels.

Not getting back far enough. Contacting the ball too far behind you costs forward momentum, and watching your previous shot instead of moving back early is the usual cause (The Padel School). Fix: turn early and take one more step than feels necessary.

A bent elbow at contact. Rising up to the ball removes the high-to-low path needed for slice (The Padel School). Fix: start the racket above the contact point and extend into the ball.

Square shoulders. Without the side-on turn, the trunk cannot contribute and the arm does all the work. This is the tennis kinetic-chain principle applied to padel. Fix: point the non-hitting shoulder at the side wall before the ball drops.

The wrong shot from the wrong place. Smash effectiveness falls significantly with distance from the net (Sánchez-Alcaraz et al., 2020). Fix: from a deep lob, play the bandeja. Save the vibora for shorter lobs and the flat smash for balls close to the net.

Drills

1. Defend the net (LTA). Two players at the net, two at the back. The back team feeds a lob; the net team must play a bandeja that lands beyond the service line, then the point is live. Swap roles every two points; first to 10 wins (LTA Padel).

2. Shadow footwork ladder. Without a ball: split step at the net, turn side-on, two crossovers back, shadow a bandeja at eye height, move forward to the net. Do 3 sets of 8 until the turn is automatic.

3. Call the lob. A feeder mixes deep, medium and short lobs. Call "bandeja", "vibora" or "smash" before contact, then play it. Score a point for the right choice and another for a ball that lands past the service line and stays low.

4. Low vibora to the corner. Mark a zone in the opponents' corner, about a metre from both walls. Feed medium-short lobs and play only the low-contact vibora at head height. Count balls that land in the zone and reach the back glass below waist height. Pace does not score.

Shoulder and elbow load

Padel injuries are common. A 2023 systematic review of eight studies (2,022 participants) found 3 injuries per 1,000 hours of training and 8 per 1,000 matches. The elbow was the most frequent site, followed by the knee, shoulder and lower back, and most injuries affected tendons or muscles. The authors note that the evidence base is limited (Dahmen et al., 2023).

A clinical review argues that the smaller court increases how often players hit overheads, and so how often the shoulder combines abduction with external rotation. Repeated elevation above 90° narrows the space under the acromion, with potential impingement of the rotator cuff and bursa. The same review cites a survey of 950 amateur players that found the shoulder was the second most common upper-body injury site after the elbow (Cocco et al., 2024). It also links medial elbow tendinopathy to explosive wrist flexion with forearm pronation and heavy use of topspin and slice. That is a proposed mechanism, not a measured one, but worth noting if you hit a lot of wrist-driven viboras. The 2024 motion-capture study concluded that the large ranges of motion in overhead strokes could raise the risk of labral (SLAP) lesions, impingement and loss of internal rotation, and that correct technique helps keep the head of the humerus stable (de Sire et al., 2024).

Tennis research points the same way, though it was not measured in padel. Elite servers with good front-leg drive have lower anterior shoulder and medial elbow loads, and a front-knee bend of more than 15° during loading is recommended. Elite tennis players can lose up to 10 to 15° of shoulder internal rotation and total rotation, and posterior shoulder stretches such as the sleeper and cross-arm stretch help counter this (Kovacs & Ellenbecker, 2011). Because the external rotators are much smaller than the internal rotators, they need specific strengthening (Elliott, 2006).

The practical points:

• Let your legs and trunk do the work rather than the arm alone.
• Build external rotation and scapular strength into your gym work, and keep up posterior shoulder mobility.
• Limit vibora reps while learning it; the wrist-driven action is a plausible source of extra elbow load.
• Persistent pain on the outside of the elbow or the front of the shoulder needs a physiotherapist, not more practice.

The short version: the bandeja keeps you at the net, the vibora pressures the corner, and the smash finishes the point when you are close enough. Pick the right one and the swing gets easier.

Sources

1. Sánchez-Alcaraz, B.J., Perez-Puche, D.T., Pradas, F., Ramón-Llín, J., Sánchez-Pay, A. & Muñoz, D. (2020). Analysis of Performance Parameters of the Smash in Male and Female Professional Padel. International Journal of Environmental Research and Public Health, 17(19), 7027. https://doi.org/10.3390/ijerph17197027
2. Martín-Miguel, I., Almonacid, B., Muñoz, D., Sánchez-Alcaraz, B.J. & Courel-Ibáñez, J. (2024). Game Dynamics in Professional Padel: Shots Per Point, Point Pace and Technical Actions. Sports, 12(8), 218. https://doi.org/10.3390/sports12080218
3. Ramón-Llin, J., Guzmán, J., Martínez-Gallego, R., Muñoz, D., Sánchez-Pay, A. & Sánchez-Alcaraz, B.J. (2020). Stroke Analysis in Padel According to Match Outcome and Game Side on Court. International Journal of Environmental Research and Public Health, 17(21), 7838. https://doi.org/10.3390/ijerph17217838
4. Sánchez-Alcaraz, B.J., Martínez-Gallego, R., Llana, S., Vučković, G., Muñoz, D., Courel-Ibáñez, J., Sánchez-Pay, A. & Ramón-Llin, J. (2021). Ball Impact Position in Recreational Male Padel Players: Implications for Training and Injury Management. International Journal of Environmental Research and Public Health, 18(2), 435. https://doi.org/10.3390/ijerph18020435
5. García-Giménez, A., Pradas de la Fuente, F., Castellar Otín, C. & Carrasco Páez, L. (2022). Performance Outcome Measures in Padel: A Scoping Review. International Journal of Environmental Research and Public Health, 19(7), 4395. https://doi.org/10.3390/ijerph19074395
6. Gianikellis, K. & Skiadopoulos, A. (2016). 3D Kinematic Analysis of the Three Main Strokes in Paddle Tennis Motor Patterns. ISBS Conference Proceedings Archive (34th International Conference on Biomechanics in Sports). https://ojs.ub.uni-konstanz.de/cpa/article/view/6956
7. de Sire, A., Demeco, A., Frizziero, A., Marotta, N., Spanò, R., Carozzo, S., Costantino, C. & Ammendolia, A. (2024). Risk of injury and kinematic assessment of the shoulder biomechanics during strokes in padel players: a cross-sectional study. Journal of Sports Medicine and Physical Fitness, 64(4), 383-391. https://doi.org/10.23736/s0022-4707.23.15418-1
8. Kovacs, M. & Ellenbecker, T. (2011). An 8-Stage Model for Evaluating the Tennis Serve: Implications for Performance Enhancement and Injury Prevention. Sports Health, 3(6), 504-513. https://doi.org/10.1177/1941738111414175
9. Elliott, B. (2006). Biomechanics and tennis. British Journal of Sports Medicine, 40(5), 392-396. https://doi.org/10.1136/bjsm.2005.023150
10. Dahmen, J., Emanuel, K.S., Fontanellas-Fes, A., Verhagen, E., Kerkhoffs, G.M.M.J. & Pluim, B.M. (2023). Incidence, prevalence and nature of injuries in padel: a systematic review. BMJ Open Sport & Exercise Medicine, 9(2), e001607. https://doi.org/10.1136/bmjsem-2023-001607
11. Cocco, G., Ricci, V., Corvino, A., Abate, M., Vaccaro, A., Bernabei, C., Cantisani, V., Vallone, G., Caiazzo, C., Caulo, M. & Pizzi, A.D. (2024). Musculoskeletal disorders in padel: from biomechanics to sonography. Journal of Ultrasound, 27(2), 335-354. https://doi.org/10.1007/s40477-023-00869-2
12. LTA Padel (n.d.). Essential tips on padel overheads, bandeja and the smash. Lawn Tennis Association. https://ltapadel.org.uk/play/padel-tips-and-techniques/overheads-bandeja-and-the-smash/
13. The Padel School (n.d.). The Vibora Technique. https://thepadelschool.com/padel-tips/the-vibora-technique
14. The Padel School (n.d.). Improve your Vibora with these tips. https://thepadelschool.com/padel-tips/improve-your-vibora-with-these-tips
15. The Padel School (n.d.). Does The Bandeja Need Spin? https://thepadelschool.com/padel-tips/does-the-bandeja-need-spin
16. The Padel School (n.d.). How To Fix Your Padel Bandeja? https://thepadelschool.com/post/how-to-fix-your-bandeja
17. The Padel School (n.d.). Padel Footwork: The Key to Agile Movement. https://thepadelschool.com/post/padel-footwork-the-key-to-agile-movement
18. Padel.FYI (n.d.). Vibora (glossary entry). https://www.padel.fyi/terms/vibora/

Note: Consult a professional. Check with a doctor before starting if you have a medical condition, are returning from injury, or are over 40 and new to exercise. A qualified coach or physiotherapist can tailor this plan to you.

What a padel match actually asks of your body

Short rallies, short rests, many of them

Padel is intermittent: a few seconds of work, a short pause, repeat. In top-10 professionals, average rally length was 9.3 seconds for men and 9.7 seconds for women, with rests of 10.2 and 12.3 seconds between points (Torres-Luque et al., 2015, summarised in Guijarro-Herencia et al., 2023). Across the studies in one systematic review, rally duration ranged from 7.2 seconds in young players to 16.8 seconds in professional women, and work-to-rest ratios ran from 1:1.19 in regional-level men to 1:2.25 in international women (Mellado-Arbelo & Baiget, 2022).

Club padel is choppier. In Italian sub-elite men's matches, rallies averaged 6.7 seconds with 14.8 seconds of recovery, the ball was in play for just 31.3% of the 53.7-minute match, and each rally averaged 4.7 shots (Ungureanu et al., 2022).

Rally length matters for winning, too. In 1,527 rallies from World Padel Tour men's matches, 40% of unforced errors came in the first 4 seconds, and over half of points were won between the 5th and 11th second (Courel-Ibáñez et al., 2017).

Hundreds of strokes and accelerations

Professional men hit about 1,179 strokes per match and professional women about 1,339 (García-Benítez et al., 2016, summarised in Guijarro-Herencia et al., 2023). Movement is about starting and stopping, not running far. In 34 professional women's matches, players covered a mean of 3,648 m and made a median of 491 accelerations and 441 decelerations per match (Miralles et al., 2026). Across 23 professional-circuit matches (83 players), winners covered more ground per hour than losers (median 2,518 m vs 2,339 m) and made more accelerations per hour (415 vs 382) (Miralles et al., 2025).

A 2025 systematic review of 33 studies puts typical match distance at around 3,000 m and notes that higher-level players cover less of it, and that lateral movement is a major feature of the sport (Martín-Miguel et al., 2025). One review suggests better players cover less ground because they anticipate and position better (Mellado-Arbelo & Baiget, 2022).

Moderate heart rate, rising as the match goes on

Across studies, mean heart rate during matches sits at roughly 70 to 80% of maximum (Guijarro-Herencia et al., 2023). The range is wide. Amateur regional men averaged 126.8 bpm (65.7% of maximum), while professional and first-category national men averaged 153.7 to 159.1 bpm with peaks near 187 to 189 bpm. Professional women averaged 151 bpm (76.3%) with blood lactate of 2.4 mmol/L, which points to a modest anaerobic contribution (same source).

In 12 top-level young male players, oxygen uptake during competition stayed below 50% of their treadmill maximum (Sañudo Corrales et al., 2008). The systematic review conclusion is consistent: moderate physiological responses, low reliance on anaerobic glycolysis, and VO2 not a limiting factor (Mellado-Arbelo & Baiget, 2022).

Load does build, though. In 52 amateur players (average age 35.6) across 13 matches, heart-rate load rose significantly from set 1 to set 3 (Marcos-Rivero et al., 2025). In a 135-minute match, 16 trained players lost 10% of their maximal knee-extensor strength, although jumping ability held up (Jamotte et al., 2026).

Where padel players get hurt

In 364 amateur players in Chile, 53.8% reported a padel injury in the previous six months. The ankle and foot were most often hurt, followed by the elbow and forearm, then the shoulder and upper arm. Elbow and forearm injuries came on gradually in 85.7% of cases (Belmar-Arriagada et al., 2025). A Portuguese survey estimated 3.4 injuries per 1,000 hours of play, with the elbow (18.0%), ankle (16.6%), knee (12.5%) and shoulder (10.5%) most affected, and fatigue or overload the most commonly cited cause (24.1%) (Ferreira et al., 2025). Both are self-report surveys, so treat the numbers as indicative.

What this means for training

The research points to six training priorities:

1. Repeated short accelerations. Efforts of roughly 5 to 15 seconds, hundreds of times, with incomplete rest.
2. Change of direction and lateral movement. Braking matters as much as starting: decelerations nearly match accelerations.
3. Leg strength that lasts. Maximal strength drops over a long match, so a stronger starting point gives you margin.
4. Rotational power. Smashes, bandejas and volleys all depend on transferring force through the trunk.
5. Shoulder, elbow and forearm resilience. These are common, slow-onset injury sites.
6. An aerobic base. VO2 is not the limiter, but rising heart rate across sets suggests that recovering between points and between sets matters.

The evidence behind the methods

Strength training reduces injuries. A meta-analysis of 25 randomised trials (26,610 participants) found that strength training cut sports injuries to under a third (relative risk 0.315), proprioception training reduced them (0.550), and stretching had no clear effect (0.963). Overuse injuries were almost halved (Lauersen et al., 2014). A follow-up review limited to strength training found a relative risk of 0.338, and a 10% increase in strength-training volume cut injury risk by more than four percentage points; participants were aged 12 to 40 (Lauersen et al., 2018). Our searches found no padel-specific injury-prevention trial, so this evidence is borrowed from other sports.

Structured warm-ups help. In 1,892 young female footballers, a neuromuscular warm-up programme lowered overall injury risk (rate ratio 0.68) and severe injuries (0.55) over a season, although the main lower-limb injury outcome did not reach statistical significance (Soligard et al., 2008). For the shoulder, a 660-player trial in elite handball found that a warm-up programme targeting rotation range, external-rotation strength and scapular strength, done three times a week, lowered the risk of shoulder problems by 28% (Andersson et al., 2017). Handball is not padel, but the shoulder demands overlap.

Plyometrics improve change of direction. A meta-analysis of 24 studies found plyometric training improves change-of-direction ability, with a mix of jump types working better than one type alone; the typical effective dose was 2 sessions a week for 7 weeks (Asadi et al., 2016). A 2026 meta-analysis of 18 studies in tennis, badminton and table tennis linked core strength training to better balance, agility and ball velocity (Yu et al., 2026).

Progression and dose. The American College of Sports Medicine recommends 8 to 12 repetitions for novices, 2 to 3 sessions a week, and a 2 to 10% load increase once you can beat the target by one or two reps (ACSM, 2009). The WHO recommends that adults do 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity per week, plus muscle-strengthening work on 2 or more days (Bull et al., 2020).

How the plan works

• Three sessions a week: Strength A (lower body, push, ankle plyometrics), Strength B (hips, pull, rotation, shoulder), and Conditioning (padel-shaped intervals plus aerobic work). Each takes 45 to 60 minutes including the warm-up.
• Padel on top: two or three games a week fits. Avoid Strength A the day before a match. Sample week: Strength A Monday, Conditioning Wednesday, Strength B Friday, padel in between.
• RPE (rating of perceived effort, 1 to 10): for lifts, RPE 6 means about four reps left in the tank, RPE 7 three, RPE 8 two. This repetitions-in-reserve scale is used in research, but estimates are less accurate far from failure, so be honest with yourself (Zourdos et al., 2021). For conditioning, RPE is whole-body effort.
• "Max intent" means every rep is explosive. Stop the set if quality drops.
• Week 4 is a deload and retest. In an 8-week trial with untrained men, cutting volume in weeks 4 and 8 did not reduce strength-endurance or muscle gains (Pancar et al., 2026). Putting the deload in week 4 is coaching judgement, not a tested optimum.

The conditioning work-to-rest ratios (1:2 easing to 1:1.5) come from the match data above. The exercises, sets and loads are coaching judgement built on these principles, not a protocol tested in padel players.

The 10-minute warm-up

Do this before every session and before you play.

Week 1: learn the movements

Choose loads that feel easy to moderate. On the first day, record three baseline tests before Strength A: a standing long jump (best of 3), a 10 × 5 m shuttle (time; professional padel players have been tested with this drill, Pradas et al., 2021) and a side plank hold per side.

Week 2: add volume

Same exercises, more work, plus a rotational medicine-ball throw for power.

Week 3: heavier and faster

Heavier loads, fewer reps, and interval rest closer to match ratios.

Week 4: deload and retest

Roughly half the sets, lighter effort, then repeat the week 1 tests at the start of Strength B, after the warm-up.

After week 4, start a new cycle from week 2 with slightly heavier loads, using your retest numbers as the new baseline.

Notes for beginners

• If you have never lifted, use the lower end of every range and stay at RPE 6 for all of weeks 1 and 2. Learn the positions before you add load.
• Replace bounds with lateral step-and-stick and countermovement jumps with box step-ups for the first two weeks if landings feel unsteady.
• Plyometric volume here is deliberately below the roughly 100 jumps per session in the effective studies (Asadi et al., 2016). Build up over months, not weeks.
• Soreness for a day or two is normal. Sharp or joint pain is not: stop and get it checked.

Notes for over-40s

• The strength-and-injury evidence covers ages 12 to 40 (Lauersen et al., 2018), so its benefits beyond 40 are inferred rather than measured directly. The NSCA describes resistance training as a powerful intervention against age-related loss of muscle strength and mass (Fragala et al., 2019).
• ACSM's screening model asks three questions: how active you are now, whether you have signs or symptoms of, or known, heart, metabolic or kidney disease, and how hard you plan to train (Riebe et al., 2015). If you are inactive or have any of these conditions, see a doctor before starting.
• Allow 48 hours between Strength A and B, and keep two easy days after a long match. This is coaching judgement, reflecting slower recovery with age.
• Tendons adapt more slowly than muscle. The elbow and Achilles are the usual complaints, so progress the wrist and calf work steadily and keep the slow lowering phase.
• From 65, the WHO recommends balance and strength-focused activity on 3 or more days a week (Bull et al., 2020). The warm-up and Strength B lateral work count towards that.

Training in the Dubai heat

Even in October, the UAE's mean daily maximum is 35.0 to 36.8°C, with early-morning humidity reaching 65 to 85%, according to National Centre of Meteorology figures (Gulf News, 2025). The international consensus on exercising in the heat (Racinais et al., 2015) gives practical rules:

• Start hydrated. Drink about 6 mL of fluid per kg of body mass every 2 to 3 hours before training, including 2 to 3 hours beforehand. For a 75 kg player that is about 450 mL.
• Limit losses. Performance suffers once fluid loss passes about 2% of body mass. Weigh yourself before and after a session to learn your sweat rate.
• Add sodium for longer sessions. For exercise over an hour, the consensus suggests a drink with 0.5 to 0.7 g/L of sodium.
• Acclimatise gradually. Most adaptation takes about a week, with full benefits after 2 weeks of daily heat exposure of at least 60 minutes.

In practice: lift in an air-conditioned gym, run conditioning indoors or early morning or after sunset, and cut interval volume by a third on very humid days. This scheduling is coaching judgement; the consensus sets no specific hours.

What this plan does not do

Fitness supports skill; it does not replace it. Four weeks is enough to learn the movements and start building strength, but the warm-up trials above ran for seven to eight months. Treat this as the first block of a habit, not a quick fix.

Note: Consult a professional. Check with a doctor before starting if you have a medical condition, are returning from injury, or are over 40 and new to exercise. A qualified coach or physiotherapist can tailor this plan to your level, history and goals.

Sources

1. Andersson SH, Bahr R, Clarsen B, Myklebust G (2017). Preventing overuse shoulder injuries among throwing athletes: a cluster-randomised controlled trial in 660 elite handball players. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2016-096226
2. American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. https://doi.org/10.1249/MSS.0b013e3181915670
3. Asadi A, Arazi H, Young WB, Sáez de Villarreal E (2016). The effects of plyometric training on change-of-direction ability: a meta-analysis. International Journal of Sports Physiology and Performance. https://doi.org/10.1123/ijspp.2015-0694
4. Belmar-Arriagada H, Gajardo-Burgos R, Armstrong R, Bascour-Sandoval C (2025). Padel related injuries: prevalence and characteristics in Chilean amateur players. BMC Sports Science, Medicine and Rehabilitation. https://doi.org/10.1186/s13102-025-01141-2
5. Bull FC, Al-Ansari SS, Biddle S, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955
6. Courel-Ibáñez J, Sánchez-Alcaraz Martínez BJ, Cañas J (2017). Game performance and length of rally in professional padel players. Journal of Human Kinetics. https://doi.org/10.1515/hukin-2016-0045
7. Ferreira RM, Fernandes LG, Campos LD, Gonçalves RS (2025). Sport-related injuries in Portuguese padel practitioners and their characteristics. Medicina. https://doi.org/10.3390/medicina61091707
8. Fragala MS, Cadore EL, Dorgo S, et al. (2019). Resistance training for older adults: position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000003230
9. Guijarro-Herencia J, Mainer-Pardos E, Gadea-Uribarri H, Roso-Moliner A, Lozano D (2023). Conditional performance factors in padel players: a mini review. Frontiers in Sports and Active Living. https://doi.org/10.3389/fspor.2023.1284063
10. Gulf News (2025). UAE weather set to get cooler in October as temperatures drop (reporting National Centre of Meteorology climate figures). https://gulfnews.com/uae/weather/uae-weather-set-to-get-cooler-in-october-as-temperatures-drop-1.500293418
11. Jamotte A, Michel MF, Reid M, Beale C, Girard O (2026). Neuromuscular alterations of knee extensors during padel match play. European Journal of Sport Science. https://doi.org/10.1002/ejsc.70263
12. Lauersen JB, Bertelsen DM, Andersen LB (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2013-092538
13. Lauersen JB, Andersen TE, Andersen LB (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2018-099078
14. Marcos-Rivero B, Yanci J, Granados C, Picabea JM, Ascondo J (2025). Evolution of physiological responses and fatigue analysis in padel matches according to match outcome and playing position. Sensors. https://doi.org/10.3390/s25175240
15. Martín-Miguel I, Escudero-Tena A, Sánchez-Alcaraz BJ, Courel-Ibáñez J, Muñoz D (2025). Physiological, physical and anthropometric parameters in padel: a systematic review. International Journal of Sports Science & Coaching. https://doi.org/10.1177/17479541241287439
16. Mellado-Arbelo O, Baiget E (2022). Activity profile and physiological demand of padel match play: a systematic review. Kinesiology. https://doi.org/10.26582/k.54.1.6
17. Miralles R, Martínez-Gallego R, Guzmán J, Ramón-Llin J (2025). Movement patterns and player load: insights from professional padel. Biology of Sport. https://doi.org/10.5114/biolsport.2025.139856
18. Miralles R, Guzmán J, Martínez-Gallego R, Muñoz D, Ramón-Llin J (2026). Does movement efficiency differentiate performance? An analysis of competition load in elite women's padel. Biology of Sport. https://doi.org/10.5114/biolsport.2026.159560
19. Pancar Z, Ilhan MT, Darendeli MK, et al. (2026). Effects of deload periods in resistance training on muscle hypertrophy and strength endurance in untrained young men. Scientific Reports. https://doi.org/10.1038/s41598-026-40612-5
20. Pradas F, Sánchez-Pay A, Muñoz D, Sánchez-Alcaraz BJ (2021). Gender differences in physical fitness characteristics in professional padel players. International Journal of Environmental Research and Public Health. https://doi.org/10.3390/ijerph18115967
21. Racinais S, Alonso JM, Coutts AJ, et al. (2015). Consensus recommendations on training and competing in the heat. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2015-094915
22. Riebe D, Franklin BA, Thompson PD, et al. (2015). Updating ACSM's recommendations for exercise preparticipation health screening. Medicine & Science in Sports & Exercise. https://doi.org/10.1249/MSS.0000000000000664
23. Sañudo Corrales B, de Hoyo Lora M, Carrasco Páez L (2008). Structural characteristics and physiological demands of the paddle competition. Apunts. Educación Física y Deportes. https://revista-apunts.com/en/structural-characteristics-and-physiological-demands-of-the-paddle-competition/
24. Soligard T, Myklebust G, Steffen K, et al. (2008). Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ. https://doi.org/10.1136/bmj.a2469
25. Ungureanu AN, Lupo C, Brustio PR (2022). Padel match analysis: notational and time-motion analysis during official Italian sub-elite competitions. International Journal of Environmental Research and Public Health. https://doi.org/10.3390/ijerph19148386
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27. Zourdos MC, Goldsmith JA, Helms ER, et al. (2021). Proximity to failure and total repetitions performed in a set influences accuracy of intraset repetitions in reserve-based rating of perceived exertion. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000002995

Note: This is general information, not medical advice. See a sports physician or physiotherapist for pain that persists.

How often padel players get hurt

The best summary is a 2023 systematic review in BMJ Open Sport & Exercise Medicine. Across eight studies and 2,022 players, it found an incidence of about 3 injuries per 1,000 hours of training and 8 per 1,000 matches, with prevalence between 40% and 95% depending on the study and time window (Dahmen et al., 2023). The elbow was the most commonly injured site, followed by the knee, shoulder and lower back, and tendon and muscle injuries were the most reported types.

Two caveats: the incidence figures come from a single Spanish study, and nearly all included studies were retrospective questionnaires. The authors also did not analyse risk factors.

Newer surveys broadly agree:

All of these are cross-sectional and self-reported, so they describe patterns rather than prove causes.

Who gets hurt

Age. The picture is mixed. In the Belgian study, being over 30 was independently associated with injury (Declève et al., 2025). In Chile, prevalence was almost identical under and over 36 (53.2% vs 54.5%) (Belmar-Arriagada et al., 2025). What changes with age is the type of injury: a Spanish study of 131 players over 50 recorded elbow injury at 29.8% and tennis leg at 22.1%, as summarised in the Dahmen review (Castillo-Lozano, 2017, via Dahmen et al., 2023).

Hours played. In 950 amateurs, a larger share of injured players were on court more than six hours a week (24.7% of injured vs 17.5% of uninjured) (Muñoz et al., 2022). The Italian study linked 3.5 to 5 hours a week to higher injury probability (Thomas et al., 2023). More hours and more experience were both associated with more injuries in a Spanish sample of 216 players (Rocamora-López & Mateo-Orcajada, 2025).

Experience. Newer players get more elbow trouble, longer-serving players more calf trouble. In the Portuguese data, each extra year of experience was linked to lower odds of elbow injury (OR 0.87) but higher odds of posterior lower-leg injury (OR 1.13) (Ferreira et al., 2025).

Warm-up. The data here are messy. Two-thirds of Portuguese players (66.4%) warmed up for under 10 minutes (Ferreira et al., 2025). The Belgian study actually found warming up was associated with more injury (Declève et al., 2025). The authors say causality needs investigating; one plausible reading is that players start warming up after being hurt. No padel trial has yet tested a structured warm-up, so the case for one rests on evidence from other sports, covered below.

The elbow: lateral epicondylitis ("padel elbow")

Lateral elbow tendinopathy, commonly called tennis elbow, is pain on the outside of the elbow where the wrist extensor tendons attach. One clinical review of padel prevention puts it at more than 20% of all reported injuries (Bernal, 2023).

Risk factors

• Age and volume. The classic tennis study of over 500 players found that incidence and recurrence both rose with age, and that more playing time per day raised incidence (Gruchow & Pelletier, 1979). In the general Finnish population, lateral epicondylitis peaked at ages 45 to 54 (Shiri et al., 2006). This is tennis and population data, not padel data.
• Grip size. In the same tennis study, a larger grip was associated with more tennis elbow in the older group (Gruchow & Pelletier, 1979).
• Racket weight. Among 950 amateur padel players, 83.0% of injured players used rackets of 350 g or more, against 77.1% of uninjured players. A small but significant difference (Muñoz et al., 2022). The Italian study flagged 356 to 375 g, or not knowing your racket's weight (Thomas et al., 2023).
• Racket shape. Findings conflict. Round rackets were linked to more injury in women players (OR 1.43) (Escudero-Tena et al., 2026) and in the Italian study, but not in the larger Muñoz sample.
• Coaching. In Portugal, instructor supervision was linked to better warm-up habits and lower odds of elbow injury (Ferreira et al., 2025). The estimates are imprecise, so treat this as a signal, not a size.

A lighter racket, a grip that is not oversized and some coaching are cheap, low-risk changes. None has been tested in a padel trial.

What helps once it hurts

Progressive loading is the core. A systematic review of 12 studies concluded that eccentric exercise should be part of a multimodal programme for lateral epicondylitis, though only one low-quality study tested eccentrics on their own (Cullinane et al., 2014).

The Tyler twist. In a small randomised trial of 21 patients with chronic tennis elbow, adding an eccentric wrist-extensor exercise with a rubber Flexbar to standard physiotherapy improved disability scores by 76% vs 13% and pain by 81% vs 22% over about seven weeks (Tyler et al., 2010). It is cheap and home-friendly, but the trial was small, so do not take the effect size at face value. The same group's later work on the inner elbow used three sets of 15 twice daily with a five-second slow release (Tyler et al., 2014); ask a physio to set your dose and show you the technique.

Isometrics. Static holds are popular for calming tendon pain. A 2026 systematic review of 13 trials (two on the lateral elbow) found they are tolerable and may give short-term pain relief, but there is limited support for them being better than other loading (Soliman et al., 2026).

Counterforce braces. A meta-analysis of 17 trials found physiotherapy beat braces, especially long term, though braces may help pain in under-45s over the first six weeks (Shahabi et al., 2020). A Cochrane review could draw no firm conclusion on orthotic devices (Struijs et al., 2002). A brace is a short-term comfort aid, not a fix.

Be wary of cortisone. In a 165-patient trial, corticosteroid injection led to worse one-year outcomes than placebo (83% vs 96% recovered or much improved) and far more recurrence (54% vs 12%) (Coombes et al., 2013).

The calf and Achilles: tennis leg and tendon trouble

Tennis leg

"Tennis leg" is a tear at the junction of the medial gastrocnemius and soleus, the inner calf. It typically comes from a sudden overstretch, and most cases recover with conservative care in 6 to 12 weeks (Schwach et al., 2026). A padel-specific clinical review describes it as the typical padel muscle injury, often on single-leg landings after overhead shots (Bernal, 2023). That mechanism comes from clinical experience rather than a measured study.

The lower leg features heavily in padel data. In the Italian survey, the lower leg and Achilles was the most common injury site at 17.1% (Thomas et al., 2023), and in the over-50 Spanish sample tennis leg reached 22.1% (via Dahmen et al., 2023).

Achilles rupture

There is no padel-specific rupture data. In US emergency data, 81.9% of Achilles ruptures happened during sport or recreation, and the biggest rise over 2012 to 2016 was in people aged 40 to 59 (a 78% increase) (Lemme et al., 2018). In a Shanghai series of 252 sport-related ruptures, badminton caused 27.0%, and acceleration or a running start was the most common action. Of those who had not warmed up, 22.4% ruptured within the first 10 minutes of play, against 5.5% of those who had (Teng et al., 2022). That is observational data from another racket sport, but the push-off is similar.

Prevention and loading

There is no trial showing that calf strengthening prevents tennis leg in padel. The broader evidence is encouraging: a meta-analysis of 25 trials found strength training cut sports injuries to less than a third (RR 0.315), while stretching had no effect (RR 0.963) (Lauersen et al., 2014).

For established Achilles tendinopathy, the Alfredson protocol is the best-known option: eccentric heel drops off a step, with straight and bent knee, three sets of 15, twice a day, seven days a week for 12 weeks (Hasani et al., 2021). In the original study, all 15 recreational athletes (mean age 44) were back to full running after 12 weeks (Alfredson et al., 1998). That study was small and not randomised. A later randomised trial of 58 patients found heavy slow resistance training worked as well as eccentric training, with better session adherence (92% vs 78%) (Beyer et al., 2015). If 180 heel drops a day will not happen, heavy slow calf work is a credible alternative; a physio can set the dose.

The knee: tendon, meniscus and ACL

The knee is a top-three padel injury site in the systematic review (Dahmen et al., 2023) and the most injured region among German non-professionals (Meyer et al., 2025). The padel studies rarely break this down into patellar tendinopathy, meniscus or ACL, so there are no reliable padel-specific rates for each.

Fatigue plays a part. In a lab study of a 135-minute padel match, maximal knee-extensor strength fell by 10% by the end (Jamotte et al., 2026). That is a reason to be careful in the third hour of a long session.

For patellar tendinopathy, a randomised trial found heavy slow resistance training gave good short- and long-term results, while corticosteroid injections helped short term but deteriorated by six months (Kongsgaard et al., 2009).

Neuromuscular warm-ups: borrowed evidence

The strongest prevention evidence comes from football and other pivoting sports, not padel. A meta-analysis of FIFA 11+, a structured warm-up for amateur football, found it reduced injuries by 39% (Thorborg et al., 2017). Benefits appeared when it was done at least twice a week (Bizzini & Dvorak, 2015). Across ACL prevention programmes, a meta-analysis of meta-analyses found about a 50% reduction in all ACL injuries, though most data came from female athletes and evidence in men was insufficient (Webster & Hewett, 2018).

Padel involves similar decelerations, lunges and direction changes, so the principles transfer reasonably. The size of any benefit for padel players is unknown.

The Dubai angle: heat, surfaces and courts

Heat and hydration

The IOC consensus on sport in the heat is the most useful reference for outdoor summer padel (Racinais et al., 2023):

• Acclimatise. Aim for 60 to 90 minutes a day of heat exposure for at least two weeks, with at least four sessions a week to build it and two a week to keep it.
• Avoid losing more than 2% of body mass to dehydration. The ACSM position stand sets the same 2% line and recommends weighing yourself before and after play to estimate your own sweat rate (ACSM, Sawka et al., 2007).
• Rehydrate after with roughly 100% to 120% of the body mass lost.
• Add sodium (about 0.5 to 0.7 g per litre) if you play for over an hour.
• Shorten the warm-up in heat, but do not skip it, and use cold towels or cool drinks at changeovers.

The IOC also warns that WBGT, the heat-stress index, often reads lower than air temperature, so a "low" number on an app can mislead. In UAE outdoor measurements, radiant heat contributed far more to heat stress than metabolic or convective load, and the authors recommended scheduling outdoor work early or after sunset with shaded breaks (Ahmed et al., 2020). That study was of construction workers, but the sun-load lesson applies to an exposed court.

Artificial turf and sand

Padel courts use sand-filled synthetic turf. A systematic review of synthetic grass found surface temperatures 9.4 to 33.7 °C higher than natural grass, though it was unclear whether that raises overall heat-stress risk (Singh et al., 2024a). In a crossover trial in about 33 °C heat, calf skin temperature reached 40.1 °C on synthetic grass versus 33.4 °C on natural grass, with a higher sweat rate (Singh et al., 2024b). Both studies used football-type turf, not padel courts.

On injury, one Spanish study found muscle and ligament injuries were more common on sand courts (Rocamora-López & Mateo-Orcajada, 2025). The Portuguese study also found surface type shifted injury patterns (Ferreira et al., 2025). Match your shoe sole to the court surface (Bernal, 2023).

Indoor vs outdoor

No study found here compares injury rates on indoor and outdoor padel courts. Indoor, air-conditioned courts remove most of the heat load; outdoors in summer, the heat guidance above matters most.

Practical checklist

10-minute pre-match warm-up

In serious heat, keep the structure but drop the intensity, and drink before you start. This sequence is built from the principles above; it has not been tested as a padel programme.

Weekly prevention routine (two to three sessions, about 20 minutes)

A starting template based on the strength-training evidence, not a tested padel protocol.

• Calf strength: heavy calf raises, straight and bent knee, three sets of 8 to 15. Add load as they get easy.
• Wrist extensors: a slow eccentric Flexbar exercise or a light dumbbell, three sets of 15.
• Legs: split squats or step-ups, three sets of 8 to 10 each side.
• Balance and landing: single-leg balance and controlled hop-and-stick, two to three sets.
• Trunk: front and side planks.

Load and kit

• Increase weekly court hours gradually, especially past about six hours a week.
• If you are over 40 or new to the game, consider a lighter racket and check your grip size.
• Book a few lessons. Supervision was linked to fewer elbow injuries in the Portuguese data.
• Treat persistent pain as a reason to reduce load and get assessed, not to play through.

Note: This is general information, not medical advice. See a sports physician or physiotherapist for pain that persists.

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Note: This site has no connection with any club described below. Nobody paid to be included, and the clubs appear in alphabetical order with no ranking.

The global picture in 2026

The fourth Playtomic and PwC Strategy& report, published in May 2026, counts 58,334 courts worldwide at the end of 2025, after 7,898 new courts and 4,969 new clubs were added that year (Playtomic & PwC Strategy&, Global Padel Report 2026). Its landing page summarises this as "58,300 courts, nearly 20,000 clubs, and 19.4 million players worldwide", with the industry "projected to reach 91,000 courts globally by 2028".

The FIP counts more. Its World Padel Report 2026, presented in Madrid on 12 October 2026, says the world reached 91,234 courts by the end of August 2026, when the report was finalised, and more than 28,497 clubs and accommodation facilities (FIP, World Padel Report 2026). It estimates that around 40 million people played padel at least once in the past year, of whom about 27 million play more often.

The gap is about method, not error. Playtomic's 2026 report says its 19.4 million figure includes federated players taken from FIP data, and that "while FIP reports a total of 35M players, our bottom-up analysis, triangulating multiple data points, indicates a more conservative estimate." The 35 million figure comes from the FIP World Padel Report 2025, which reported "over 35 million players" and 77,300 courts (FIP, December 2025).

Deloitte's projections from three years ago are a useful check. The 2023 edition of the Playtomic report, produced with Deloitte, forecast "around 85,000 padel courts worldwide" by 2026 and a "6 billion industry by 2026", as reported by PADEL1969. By Playtomic's own later count the world finished 2025 well short of that court figure. By the FIP's count it passed it during 2026. No Deloitte padel report newer than 2023 could be found.

What the reports say about the UAE

Playtomic and PwC: a premium market, 800+ courts

The 2026 report treats the Gulf as a separate case that "stands outside the archetype framework, with a capital-led and premium-driven padel model". On the UAE specifically, it says the country "sets the regional benchmark for premium padel experiences", describing a "mature, high-end padel ecosystem led by Dubai and Abu Dhabi", a "strong premium, club model, supported by indoor infrastructure and year-round demand", and "increasing integration of padel into real estate developments and luxury assets". It puts the UAE at 800+ total padel courts, against 1000+ for Saudi Arabia and 150+ for Qatar (Global Padel Report 2026, p.23).

The 2025 edition was blunter about the state of the market. It described the UAE as "consolidated markets, with new openings restricted to large indoor clubs", and in a Gulf comparison called it a "very mature, consolidated market, small outdoor clubs closing down and very few new openings" (Playtomic & PwC Strategy&, Global Padel Report 2025). The same page headline reads: "In the Middle East, the future of padel is indoors", noting "high seasonality, with indoor clubs filling up while outdoor clubs lose momentum".

For the wider region, the 2024 edition counted 670 new courts built in the Middle East in 2023 (Global Padel Report 2024). The 2025 edition counted 522 new courts in "Middle East and Africa" in 2024, a different regional grouping, and gave the Middle East a total of 1.6k courts. That 1.6k total is hard to square with the 2026 edition's 800+ for the UAE and 1000+ for Saudi Arabia alone, so treat the regional totals as indicative.

The 2024 edition also ranked the UAE 14th among countries for growth in Google search interest in "padel" compared with the previous report (Global Padel Report 2024).

The FIP: around 1,000 courts, and growth now flat

The FIP's figures are higher. Its 2025 report says the UAE has "around 1,000 courts and 13.5% of padel fans" in Asia, second in Asia behind Saudi Arabia (438 facilities, 1,127 courts) and ahead of Kuwait (600 courts). Its UAE country profile, sourced to the national federation, gives June 2025 estimates of 320 clubs, 950 courts and 450,000 amateur players, or about one court per 10,017 residents (FIP, World Padel Report 2025, p.205). Clubs affiliated to the federation numbered far fewer: 70 clubs, 300 courts and 1,300 licensed players in 2024.

The 2026 FIP report says that "after driving the growth of padel in Asia between 2020 and 2024, the Middle East is now undergoing a strong phase of consolidation". Its table for the UAE shows 0 new clubs and 0 new courts between 2025 and September 2026, alongside a 20% rise in Google searches compared with 2025 (FIP, World Padel Report 2026, p.47). The Middle East's share of Asian padel facilities fell from 89% in 2024 to 72% in 2025 and 38% in 2026, as Indonesia and other Southeast Asian markets grew.

The same report includes an economic model built with OpenEconomics. It ranks the UAE 19th of 191 territories by padel spending, at €100.6 million, of which €84.0 million is court rental.

Where the UAE numbers disagree

The affiliated figures also diverge: the FIP's March 2024 article reported 155 clubs and 620 courts affiliated in 2023 (FIP, 2024), while the FIP's 2025 profile lists 70 clubs and 300 courts affiliated in 2024. Neither document explains the drop. The safe reading: the UAE has somewhere between about 800 and 1,000 courts, and the number has barely moved since 2025.

Key numbers

UAE padel news, 2025 to 2026

Premier Padel in Dubai. The first Dubai Premier Padel P1, in 2024, drew 24,000 spectators. For 2025 the organisers, Gallop Global, moved it from the 5,000-capacity Dubai Duty Free Tennis Stadium to the Hamdan Sports Complex, announced with a "7,000-seater Centre Court" (WAM, 6 May 2025). After the event, WAM reported that the complex's Olympic pool had been converted into a padel arena "with seating for 8,000 spectators". Agustín Tapia and Arturo Coello won the men's title; Claudia Fernandez and Bia Gonzalez won the women's (WAM, 17 November 2025). The two WAM reports give different seat counts. The 2026 edition runs from 8 to 15 November 2026 at Hamdan Sports Complex (Gulf News, updated 25 June 2026).

One federation for tennis and padel. On 31 December 2025 the Minister of Sports, Dr Ahmad Belhoul Al Falasi, approved the merger of the UAE Tennis Federation and the UAE Padel Federation into a single body, the UAE Tennis and Padel Federation, with a board term running to 2028. Sheikh Saeed bin Maktoum bin Juma Al Maktoum, previously president of the UAE Padel Association, is President of the new board (WAM, 31 December 2025). The padel association had been officially recognised in 2014.

History. Dubai hosted the FIP's men's and women's world championships in 2022, listed in the FIP's roll of honour as the FIP World Cup (FIP, WPR 2026).

How to pick a court and club in Dubai

The reports describe the market. These are the factors that matter when choosing where to play.

Indoor or outdoor

This is the main decision, and it depends on the season. Playtomic's 2025 report notes that Gulf clubs see "high seasonality, with indoor clubs filling up while outdoor clubs lose momentum". In the hot months, an air-conditioned indoor court is the practical choice for daytime play. Outdoor courts come into their own in the cooler months and in the early morning or late evening.

Padel Pro, which runs both types, puts the trade-off well on its booking page: indoor courts give "no wind interference" and "steadier court conditions", while outdoor play offers "a more tactical challenge" because wind changes lobs (Padel Pro). Some venues state that indoor courts are air-conditioned; others only say "indoor", so ask.

Glass, turf and lighting

• Panoramic glass. Panoramic courts replace the metal uprights between glass panels with clear glass joins, giving an unobstructed view. Several Dubai venues advertise them, so ask which courts in a club are panoramic if it matters to you.
• Turf. Look at the court before you book a block of sessions. Check for flattened or bare patches and uneven sand. Some clubs name their turf supplier; Padel Point, for example, lists Mondo.
• Lighting. Indoor halls with low roofs or uneven lighting make lobs hard to track. A higher ceiling is worth having if you like to lob.

Booking and price

Most Dubai clubs take bookings through Playtomic, their own app or WhatsApp. Session lengths vary, so compare like with like. Two clubs publish prices:

• Just Padel: AED 220 for 45 minutes at Mina Rashid and Kite Beach, and AED 180 for 45 minutes at several smaller outdoor sites (Just Padel, courts page, accessed 18 October 2026).
• Padel Pro: AED 400 for a 90-minute full-court booking indoors at Al Quoz and AED 360 outdoors at One Central. A single 90-minute matchmaking place costs AED 110 indoors and AED 95 outdoors (Padel Pro, indoor prices; outdoor prices, accessed 18 October 2026).

Neither page separates peak from off-peak rates, so check the live price in the app before you book.

Coaching, community and level

If you are new, look for beginner group classes, a levelling session, and social formats such as americanos or matchmaking, so you do not need to find three partners yourself. Some venues also offer women-only courts or sessions.

Location, parking and facilities

Six of the seven venues listed below have courts in the Al Quoz industrial areas. That suits central Dubai but can mean a long drive from Dubai Marina, Dubai South or the northern edge of the city at rush hour. Check for free parking, changing rooms and showers, which not every venue lists.

Seven Dubai venues, from their own listings

The details below come only from each club's own website or Playtomic listing, as of 18 October 2026. The list is alphabetical and is not a ranking.

Note: Court counts, prices and facilities change. Check with the club before you book.

Central Padel Dubai. In Al Quoz Industrial Area 3. The club says the complex "comprises 7 indoor courts including Centre court" and describes itself as the first World Padel Tour facility in the world. It lists an adult academy, a junior academy, physiotherapy and cold plunge, a café and ample parking (Central Padel).

Just Padel. A multi-site operator. Its courts page lists Mina Rashid with 8 indoor air-conditioned courts, a separate 4-court indoor ladies-only section and 4 outdoor courts; Kite Beach with 4 outdoor courts; Ripe Market with 5 outdoor courts; plus smaller outdoor sites including The Square at Nad Al Sheba Gardens and Brighton College. Bookings are made on the website, through the Just Padel app or by WhatsApp (Just Padel).

Match Point Padel. In Al Quoz Industrial Area 2. Its Playtomic listing shows three courts and describes "indoor courts, private court for ladies including changing room & washroom". Listed amenities are free parking, a cafeteria, changing rooms and WiFi, and it opens from 7am to midnight (Playtomic listing).

Padel Kingdom. The Dubai branch is in Al Quoz Industrial Area 4, with indoor courts, coaching, a lounge and booking through Playtomic. The group also has branches in Abu Dhabi and Bahrain and says selected branches offer ladies-only courts (Padel Kingdom).

Padel Point. Two facilities a minute or two apart in Al Quoz Industrial Area, with five indoor, climate-controlled courts on Mondo turf. It runs a Monday "Open Americano", a 60-minute Playtomic levelling class and coach bookings, and lists free parking and a café. Bookings are through Playtomic or WhatsApp (Padel Point).

Padel Pro. Founded in 2017, it describes itself as "the first stand-alone padel club in the Middle East". One Central (Dubai World Trade Centre) has five panoramic outdoor courts, a pro shop, a café, free parking, changing facilities and an outdoor gym area. Al Quoz has four panoramic indoor courts, a pro shop, a café, free parking and changing facilities. Both open daily from 6am to midnight, bookings are 90 minutes, and courts can be booked through Playtomic or WhatsApp. It offers matchmaking, junior training for ages 8 to 16 and tournaments (Padel Pro).

World Padel Academy. Lists Dubai venues in Al Quoz and at SIRO One Za'abeel, plus two in Sharjah, with coaching and academy programmes and court booking. Its site does not state court numbers (World Padel Academy).

Checklist: choosing a club

• Season and time. Indoor and air-conditioned for summer days; outdoor is an option in the cooler months and late evenings.
• Air conditioning confirmed. "Indoor" does not always mean cooled.
• Court type. Panoramic or standard glass; turf condition checked in person.
• Lighting and ceiling height. Visit at the time you plan to play.
• Booking channel. Playtomic, the club app or WhatsApp; note the cancellation rules.
• Price per minute. Compare 45-minute and 90-minute slots on the same basis.
• Coaching. Beginner groups, levelling sessions and a published price list.
• Community. Americanos, matchmaking or leagues if you lack a regular four.
• Travel time. Check the journey at rush hour, not on a Friday morning.
• Facilities. Parking, changing rooms, showers, racket hire.
• Women-only options, if they matter to you.

Sources

1. Playtomic and PwC Strategy&, 2026. Global Padel Report 2026 (landing page and report). https://playtomic.com/global-padel-report. Accessed 18 October 2026.
2. Playtomic and PwC Strategy&, 2025. Global Padel Report 2025. https://8258038.fs1.hubspotusercontent-na1.net/hubfs/8258038/Global%20Padel%20Report/PLAYTOMIC_GLOBAL%20_PADEL_REPORT_2025.pdf. Accessed 18 October 2026.
3. Playtomic and PwC Strategy&, 2024. Global Padel Report, 2024 Release. https://8258038.fs1.hubspotusercontent-na1.net/hubfs/8258038/Global%20Padel%20Report/Playtomic%20and%20Strategy%26%20-%20Global%20Padel%20Report.pdf. Accessed 18 October 2026.
4. International Padel Federation (FIP), 2026. FIP World Padel Report 2026. https://www.padelfip.com/wp-content/uploads/2026/10/FIP-WPR-2026_DIGITAL.pdf (landing page: https://www.padelfip.com/world-padel-report-2026/). Accessed 18 October 2026.
5. International Padel Federation (FIP), 2025. FIP World Padel Report 2025. https://www.padelfip.com/wp-content/uploads/2025/12/FIP-WPR-2025_DIGITAL.pdf. Accessed 18 October 2026.
6. International Padel Federation (FIP), 2025. Online the FIP World Padel Report 2025 (press release, 2 December 2025). https://www.padelfip.com/wp-content/uploads/2025/12/2_december_FIP-World-Padel-Report_ENG-1.pdf. Accessed 18 October 2026.
7. International Padel Federation (FIP), 2024. Focus on…Arab Emirates. Padel in Dubai grows again. https://www.padelfip.com/2024/03/focus-on-arab-emirates-padel-in-dubai-grows-again/. Accessed 18 October 2026.
8. PADEL1969, undated. Global Padel Report 2023: Key Takeaways (summary of the Playtomic and Deloitte report). https://padel1969.com/global-padel-report-2023-key-takeaways/. Accessed 18 October 2026.
9. WAM (Emirates News Agency), 2025. Dubai Premier Padel P1 tournament to launch next November (6 May 2025). https://www.wam.ae/en/article/bjjdurr-dubai-premier-padel-tournament-launch-next. Accessed 18 October 2026.
10. WAM (Emirates News Agency), 2025. Mansoor bin Mohammed awards trophies to Dubai Premier Padel P1 winners (17 November 2025). https://www.wam.ae/en/article/bmrhd39-mansoor-bin-mohammed-awards-trophies-dubai-premier. Accessed 18 October 2026.
11. WAM (Emirates News Agency), 2025. Sports Minister approves merger of tennis, padel federations (31 December 2025). https://www.wam.ae/en/article/15y61k5-sports-minister-approves-merger-tennis-padel. Accessed 18 October 2026.
12. Gulf News, 2026. Dubai Premier Padel P1 returns: Dates, tickets and all you need to know (updated 25 June 2026). https://gulfnews.com/sport/dubai-premier-padel-p1-returns-dates-tickets-and-all-you-need-to-know-1.500582435. Accessed 18 October 2026.
13. Aletihad, 2026. Padel power play on point in Abu Dhabi (13 March 2026). https://en.aletihad.ae/news/uae/4651185. Accessed 18 October 2026.
14. Just Padel, 2026. Courts. https://justpadel.ae/courts/. Accessed 18 October 2026.
15. Padel Pro, 2026. Book a Padel Court in Dubai; Indoor prices; Outdoor prices. https://padelpro.ae/court-booking/, https://padelpro.ae/indoor-prices/, https://padelpro.ae/outdoor-prices/. Accessed 18 October 2026.
16. Central Padel Dubai, 2026. Home page. https://centralpadel.ae. Accessed 18 October 2026.
17. Padel Point, 2026. Home page. https://padelpointae.com. Accessed 18 October 2026.
18. Padel Kingdom, 2026. Home page. https://thepadelkingdom.com. Accessed 18 October 2026.
19. Playtomic, 2026. Match Point Padel (club listing). https://playtomic.com/clubs/match-point-padel-kmk. Accessed 18 October 2026.
20. World Padel Academy, 2026. UAE. https://worldpadelacademy.com/uae/. Accessed 18 October 2026.