Padel World Press .- In this report, we will try to approach this topic from a general perspective in terms of habits, and then influence a more specific paddle warm-up.
What would be the recommended habits common to the practice of any sport?
a) Use clothes that are comfortable and that allow perspiration. These garments should not squeeze or touch us, as this can cause irritation.
b) The shoes must be appropriate. For the paddle we recommend herringbone sole (look at our catalog of Kelme shoes). It is very important that we tie the laces strong and in the correct way.
c) Do not eat in the last hour before starting the game. Yes it is advisable to eat half of the banana or energy bars, as this will allow us to maintain blood glucose levels and provide us with the energy necessary to not faint while the meeting lasts.
d) Drink in each field change some liquid, preferably water or isotonic drinks. This way we will avoid dehydration.
e) Bundling up after exercise is always recommended. We must avoid getting cold while stretching as well as losing temperature until we start with hygiene habits.
Body hygiene and rest:
a) Do not use the same sportswear more than once. The accumulation of sweat could cause infections.
b) Do not forget to ventilate the shoes after use.
c) Dúchate after the end of match stretches with warm water and ends with cold. This contrast is appreciated by the muscles and promotes recovery.
d) Respect rest times. Do not play more than one game a day if the demand for it has been high ... This could cause injuries due to overuse or stress on certain muscles and bones.
e) After the exercise, take a meal rich in carbohydrates. It will help you recover energy.
f) Do not play just before going to sleep ... It will cost you much more to fall asleep and the rest will not be so restful.
An example of pre-match specific paddle warm-up
- We will start our paddle warm-up with a gentle jog around the track for about 3-5 minutes. That will be the way to activate the large muscle groups.
- Already on the court, we will make lateral movements, we will run back and forth simulating the directions in which we will do it during the match. With this, we will activate almost all the muscles that are going to intervene.
- We will do a couple of series of squats to warm up the knees.
- Ankle rotation. It is essential because they are very involved in the game.
- We will warm up the upper part by circumducting the arms (to warm up the shoulder). We will also rotate the elbow and wrists, which will play a fundamental role in the game.
Right after, to end the paddle warm-up, we will rally with our opponent in parallel for about 5-7 minutes. We will practice the main hits like right, backhand, volleys, trays etc ...
Stretching after the end of the meeting
We will start with the upper train to carry an order and not forget any of the main muscles:
- Biceps: Holding the arms back, we will hold hands and raise our arms up as much as possible without letting go of our hands.
- Triceps: We will pass an arm over the head, trying to touch our back. Then we will grab the elbow and gently pull down on it.
- Forearm: With the arms stretched forward, we will bend the wrists and pull the fingers towards the body. This should be done with the fingers facing up and down.
- Quadriceps: We will take one leg and try to take the heel towards the gluteus, holding for about 20 seconds. Then we will do it with the other leg
- Hamstrings: We will raise the leg until forming an angle of 90º with the hip and we will drop the weight of our trunk forward. We will try to arrive with our hands to our feet and we will hold 20 seconds. Right then, we will change our legs.
- Twins: We will support the weight on the heels and the toe of the foot on something rigid, such as a wall. We will exert pressure forwards putting the bum as close to the wall as possible. First we will do it with one foot during 20 seconds and then we will change.
Once these stretches are done we will be in perfect condition to go to the shower and end the physical activity.
Taking care of our body before and after practicing padel is essential to be healthy and to continue enjoying our favorite sport without pain and avoiding the so unwanted injuries.
From Kelme Paddle We hope that these tips have served as a guide and that you follow our recommendations to keep the mind in shape and, above all, the body.
Greetings sufferers and… Until next time !!
* You can follow all the news of the world of paddle in our profiles of Facebook y Twitter as well as subscribe to our Newsletter .
