Home Racket-Sport Prep: 20-Minute Circuit
A simple at-home circuit combining mobility, legs, balance and light conditioning for padel or squash. Adapt volume to the player and stop if pain occurs.
Set up
Use clear floor space, a chair or wall for balance, and a timer. Keep all movements controlled.
Home practice
Three rounds: 8 squats, 6 lateral lunges each side, 20-second plank, 10 calf raises and 30 seconds easy shadow footwork; rest as needed.
Key cues
Choose control over speed.
Keep the circuit repeatable.
Finish with energy left for the next session.
Progressions
Add time gradually; add light resistance only after movement quality is secure.
Watch drill video Video: The Prehab Guys