Padel Footwork: 3 Rules for Better Footwork in Matches

Good footwork in padel means: a split step before every shot from your opponent, straight back into position after every shot of your own, and side steps instead of crossing your legs when you move sideways. With these three rules, every normal match becomes footwork training without needing an extra session. Why padel is so demanding on your legs and how to put the rules into practice is explained below.

Many people who play padel for the first time only notice the next morning that it was exercise. Calves aching, thighs too, after an hour spent mostly laughing and chasing balls. That is one reason why many people stick with padel who never got into running or the gym.

Why you run more in padel than you notice

A padel court is 20 metres long and 10 metres wide, and in doubles you share your half with a partner. You never run straight for more than a few metres. Still, you're out of breath after a set, and that is down to the type of movement. Two quick steps forward, one to the side, turn towards the glass, brake, back into position. That repeats in almost every rally.

Every start and every stop costs more energy than running at a steady pace. Add low balls where you bend your knees and shots that come from the hips. For your body this is more like interval training than a jog: short, intense phases with small breaks in between when the rally is over.

What the watch says, and why it's not the point

We track our own matches with a watch and want to compare the figures with a normal run soon. We deliberately don't give a blanket calorie figure here. Energy use depends heavily on body weight, playing level and pace, and a number from the internet probably isn't right for you.

The more important difference has nothing to do with numbers. When you run, you look at your watch; in padel, you look at the ball. You forget that you're training, and that's exactly why you go back next week. The training you actually do is worth more than the one that looks better on paper.

How often is worthwhile? With two matches a week you usually notice progress quickly. Playing off the glass walls in particular takes repetition until you know where the ball will bounce after the glass.

Three footwork rules for every padel match

You don't need a separate training session for this. Take these three rules into your next match and stick to them for an hour. At the beginning it's enough to focus on one of them.

1. Split step before every shot from your opponent

Just before your opponent hits the ball, you make a small hop and land with your weight on the balls of your feet, knees slightly bent. That way you're ready to go in either direction instead of starting from a standstill. The timing is the hard part: land too early and you're standing stiff again; land too late and the ball is already on its way. Do it consistently for an hour and you'll feel it in your calves the next day.

2. Back into position after every shot of your own

Most players stop after their shot and watch the ball. But the next ball is often already on its way while you're still standing in the wrong place. So go straight back to the middle of your half, or to the net if you're attacking. Almost everyone breaks this rule, and it costs the most legwork.

3. Only side steps for one set

The toughest rule: for one set you only move sideways with side steps and don't cross your legs. It feels unusual at first. But afterwards you're better positioned for the ball, because your upper body stays open to the net and you're back in the ready position faster after the shot.

Typical footwork mistakes

We see a few patterns on court again and again, including in ourselves:

• Waiting with straight legs. From this stance you're slow to get going, and you then play low balls from your back instead of your knees.
• Running too close to the glass wall. The ball comes back off the glass into the court, so you need distance. Better to stand a step too far forward and follow the ball backwards.
• Reaching for the ball with your arm instead of your feet. If you have to stretch the racket out a long way, you took one step too few.
• Staying put next to your partner. In doubles you move as a pair: if one goes to the net, the other follows.

Padel as a balance to combat sports

One group that benefits particularly from padel is people from boxing or MMA gyms. The movements are more similar than you might think. The split step in padel is the same springy stance you practise in boxing training. When reading the ball you constantly judge distance and timing, just like in sparring. And a shot that only comes from the arm is just as useless in padel as a straight without hip rotation.

The difference: in padel you don't take any hits. On the day after a hard sparring session, when you want to move but not take punishment, an hour of padel is a good balance. And since you book a court for two or four anyway, it's best to bring your training partner along.

What you need to get started

Comfortable sportswear, indoor or padel shoes with good lateral support, and a racket that forgives your mistakes. For the first months that's a round racket with a soft core and handle-heavy balance, for example the Core-X (round, 340–360 g, soft Black EVA core, €69). An easy-to-handle racket also helps with footwork, because you're ready again faster after the shot. Why the shape matters so much is explained in our article on racket shapes: round, teardrop, hybrid and diamond. What else to look for when buying your first racket is covered in Your first padel racket.

Not sure yet which racket suits you? The racket finder gives you a suggestion after a few questions. Or rent a test racket: 14 days for €14, i.e. €1 a day. You get the deposit back in full after the return; you pay for shipping there and back yourself. You'll find all models in the padel racket overview.

Frequently asked questions

What is a split step in padel?

A small hop just before your opponent hits the ball. You land on the balls of your feet with slightly bent knees, so you can start immediately in any direction.

How do I improve my padel footwork without extra training?

Set yourself one fixed rule per match: a split step before every shot from your opponent, back into position after every shot of your own, or only side steps for one set. That way you train your footwork during normal play.

Is padel good endurance training?

Padel works more like interval training: short, fast starts and stops with short breaks in between. How many calories you burn depends on weight, level and pace.

What shoes do I need for padel?

Indoor or padel shoes with good lateral support. Many movements go sideways, and you often brake abruptly. Running shoes aren't built for that.