Padel · Squash
Home Racket-Sport Prep: 20-Minute Circuit
MOB-DR-10
A 20-minute at-home physical-prep circuit for padel and squash players.
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30 drills found
Padel · Squash
Gym Strength: Rotation & Anti-Rotation Core
MOB-DR-09
Core-control work for balanced rotational racket-sport movement.
Open drillPadel · Squash
Gym Strength: Squat & Split-Squat Foundations
MOB-DR-08
Lower-body gym foundations for stable court positions and repeated push-offs.
Open drillPadel · Squash
Lateral Lunge & Change-of-Direction Prep
MOB-DR-07
A lower-body preparation drill for wide reaches and controlled lateral changes of direction.
Open drillPadel · Squash
Thoracic Spine & Shoulder Preparation
MOB-DR-06
A controlled upper-back and shoulder preparation routine for racket-sport demands.
Open drillPadel · Squash
Ankles & Calves: Court-Ready Movement Prep
MOB-DR-05
Build ankle and calf readiness for repeated court movement and changes of direction.
Open drillPadel · Squash
Post-Match Cool-down: Downshift & Restore
MOB-DR-04
A calm post-match downshift routine for breathing and comfortable mobility.
Open drillPadel · Squash
On-Court Warm-up: Racket, Feet & Timing
MOB-DR-03
A practical on-court ramp-up for feet, timing and relaxed racket contact.
Open drillPadel · Squash
Pre-Match Dynamic Warm-up: Whole Body
MOB-DR-01
A whole-body dynamic warm-up before padel or squash.
Open drillSquash
Squash Four-Corner Ghosting & Recovery
SQ-DR-10
A no-ball movement routine for efficient corner access and recovery to the T.
Open drillSquash
Squash Return of Serve: Neutralise & Take the T
SQ-DR-09
A return-of-serve routine that links a safe first length to T recovery.
Open drillSquash
Squash Serve: Height, Width & First Length
SQ-DR-08
A serving routine for accurate height and width, followed by an active first recovery.
Open drillSquash
Squash Attacking Volley Drop
SQ-DR-07
Learn to use an attacking volley drop only from a balanced, favourable ball.
Open drillSquash
Squash Crosscourt Drop: Create Space Safely
SQ-DR-05
A selective crosscourt-drop routine balancing attacking width with safety.
Open drillSquash
Squash Volley Drive: Take Time Away
SQ-DR-06
A controlled volley-drive drill to hold the T and reduce an opponent’s time.
Open drillSquash
Squash Straight Drop: Touch & Deception
SQ-DR-04
Develop a soft straight drop with good preparation and quick recovery.
Open drillSquash
Squash Boast: Accurate Front-Court Escape
SQ-DR-03
A controlled boast drill for an accurate front-court escape or attacking option.
Open drillSquash
Squash Crosscourt Drive: Width with Margin
SQ-DR-02
Develop a safe, purposeful crosscourt drive with height, width and depth.
Open drillPadel
Padel Smash: Decision, Timing & Safe Finish
PD-DR-10
A decision-led smash drill that develops timing and recovery, not blind power.
Open drillPadel
Vibora: Controlled Aggression
PD-DR-09
Learn to introduce a vibora with placement and recovery before extra pace.
Open drillPadel
Bandeja: Keep the Net with Shape & Placement
PD-DR-08
A progressive bandeja routine for keeping the net through controlled overhead placement.
Open drillPadel
Padel Backhand Volley: Stability & Direction
PD-DR-07
A backhand-volley drill for compact control and safe attacking direction.
Open drillPadel
Padel Forehand Volley: Control the Net
PD-DR-06
Develop a compact forehand volley that keeps control of the net.
Open drillPadel
Padel Backhand: Stable Contact Under Pressure
PD-DR-05
A compact backhand routine for stable contact and controlled direction.
Open drillPadel
Padel Forehand: Repeatable Back-Court Control
PD-DR-03
Build a reliable forehand from the back court with control before pace.
Open drillPadel
Padel Return: Depth, Glass Awareness & Recovery
PD-DR-02
A return-of-serve routine for depth, glass judgement and a calm recovery position.
Open drillPadel
Padel Serve: Consistency, Direction & Net Transition
PD-DR-01
A controlled serving routine that links accurate placement to the first move forward.
Open drillPadel · Squash
Hip & Hamstring Warm-up
MOB-02
A short dynamic lower-body preparation routine before court movement.
Open drillSquash
Straight Length Consistency
SQ-DR-01
Build a deeper, tighter straight drive with a simple solo target routine.
Open drillPadel
Bajada Technique & Placement
PD-DR-04
Build a composed bajada with progressive movement, contact and placement work.
Open drill