Author(s): ARRIAZA, R., HERNANDEZ-VAZQUEZ, C., ARRIAZA, C., FERNANDEZ-ROMERO, J.J., Institution: UNIVERSITY OF A CORUÑA, Country: SPAIN, Abstract-ID: 1929

INTRODUCTION:
Padel is considered as the fastest-growing sport in the world. Female players make up 37.5% of recreational players and 54% of padel players are 26 years old and above. It is fun, and easy to play, which makes it very attractive for people who either has never practiced sport or who quit sport long time ago and consider it as a sport without risk of injury or physical requirements.According to our studies, less than 50% of padel players perform some kind of warm-up before playing, and one of the reasons argued is that the court is usually occupied by the players of the previous match, and that renting the court is too expensive to waste time warming-up instead of playing.
METHODS:
A web search was done in order to find if there is scientifically sound information for amateur player on the subject “Warm-up for padel”. Almost no sites included the different phases of a structured program, and were not specific for padel: mosto f them referred to stroke practise in the court. To solve this problem, we have designed a 7 minute warm-up program (the INCIDE padel warm-up) that can be completed in the aísles surrounding the courts. In this way, the players could enter the court ready to practise the different racquet strokes for specific technical warm-up and start playing.

RESULTS:
Phase 1: General Mobility (2 minutes) 1. Mobility for Spine and Shoulders (2 minutes) - Arm Circles: 30 seconds (15 seconds forward and 15 seconds backward). Forward lung with shoulder sweep (15 repetitions on each side). - Lateral Cross over lunge (10 repetitions on each side). - Shoulder Rotations: Raise your shoulders towards your ears and then roll them backward, 10 repetitions
Phase 2: General Activation (2 minutes) 2. Activation Tasks (2 minutes) – Walking heel rise with overhead reach (10 repetition s on each side). Jumping Jacks: 30 seconds. - Front Plank: 30 seconds. (Ensure you maintain good body alignment). - Side Plank: 15 seconds on each side (30 seconds total).
Phase 3: Change of Direction (3 minutes) 3. Change of Direction Tasks (3 minutes) - Light Jogging Forward and Backward: 1 minute. (Run from one end of the hallway to the other, touching the ground at each end). - Lateral Shuffles: 1 minute. (Side movements from one side to the other along the hallway). - In-Place Running with Direction Changes: 1 minute. (Run in place and make a turn every 10 seconds, simulating direction changes during the game).

CONCLUSION:
The INCIDE padel warm-up program was tested during the 24/25 padel season, and most of the players found it easy to perform and adecuate for their sport level.
The INCIDE padel warm-up program has been uploaded to the Internet to offer a free tool for players who want to use it