How to Improve at Padel Faster | Gain Power with Compex EMS

Padel is a fast, explosive sport that demands strength, speed and coordination from the entire body. Yet many players ask the same questions: 
How can I improve at padel faster? Why have I stopped progressing? How can I hit harder in padel without getting injured? 

To improve your padel performance while continuing to enjoy the game, it’s essential to follow an effective training routine that combines strength training, recovery and injury prevention. 

Thanks to Compex electro muscle stimulation (EMS), you can take your padel training to the next level by building strength, endurance and explosiveness—while respecting your body. 

In this guide, you’ll discover: 

Why Am I Not Improving at Padel Anymore? 

Hitting a plateau is very common in padel—even for regular players. The most frequent reasons include: 

👉 Good news: Compex EMS allows you to target the key padel muscles that are often underworked in traditional training. 

Which Muscles Are Used in Padel? 

Padel involves almost every muscle group, with a strong emphasis on: 

👉 Strengthening these muscles helps you hit harder, move faster and reduce injury risk. 

How to Gain Power in Padel with Electro Muscle Stimulation 

Compex EMS activates a high number of muscle fibres deep within the muscle—far more efficiently than voluntary contraction alone. 

Benefits of training with Compex EMS: 

In just 20 minutes, a Compex session delivers hundreds of targeted muscle contractions—ideal for busy padel players. 

Compex Training Plan for Padel – Upper Body 

1. Strengthen Your Core to Hit Harder in Padel 

The core plays a crucial role in trunk rotation and power transmission during every shot. 

Compex programme: Core Stabilisation (Planking) 

Benefits: 

👉 EMS strengthens the entire core safely and deeply. 

Exercise example: 

✅ Programme: 

Core Stabilisation 

📍 Electrode placement: 

Abdominals 

  OR

🧘 Execution: 

Lie on your back with knees bent and arms by your sides. At the start of the Compex contraction, lift your upper body and hold the position until the contraction ends. Relax fully during the rest phase. 

Why use EMS for core training? 

2. Improve Core Stability for Better Groundstrokes and Serves 

A stable core allows smoother shot sequences and better force transfer. 

Compex programme: Core Stabilisation 

Recommended exercises: Static and dynamic planks 

Result: improved stability, more power, reduced lower back discomfort. 

These exercises help improve power, accuracy and endurance while reducing injury risk. 

3. Build Shoulder and Chest Power 

If you want to hit harder in padel, upper-body strength is essential. 

Shoulders 

Chest 

👉 Strong shoulders help generate power while protecting the joint. 

Lower Body Compex Training: Speed, Explosiveness and Agility 

A strong lower body is essential to move quickly and dominate rallies in padel. By developing leg strength and explosiveness, you improve: 

Key muscles to target: 

1. Strength Training for Faster Movement 

Benefits: 

2. More Power in Pivots and Footwork 

Unilateral EMS exercises improve: 

3. Improve Vertical Jump for More Powerful Smashes 

Programme: Strength 

Jump squats combined with EMS significantly improve vertical jump height—crucial for overhead shots. 

4. Build Endurance to Last the Entire Match 

Programme: Endurance 

👉 Better endurance helps maintain speed and explosiveness during key points. 

How to Set Up Compex EMS for Padel 

✅ Programme: 

Strength or Endurance (depending on your goal) 

📍 Electrode placement: Quadriceps 

🧘 Execution: 

Place a fitball between your lower back and the wall. At the start of the contraction, perform a squat and hold the position until the contraction ends. 

Research shows that EMS significantly improves quadriceps strength, with gains linked to stimulation intensity and contraction duration. 

Top Tips to Improve at Padel with Compex 

🙋FAQ – Improving at Padel with Electro Muscle Stimulation 

❓How can I improve at padel faster? 

By combining technical training, targeted strength work and optimised recovery with Compex EMS. 

❓Is electro muscle stimulation suitable for beginners? 

Yes. Compex is suitable for all levels—start with low intensity and progress gradually. 

❓Can I use Compex before or after a match? 

Electro Muscle Stimulation: A Powerful Tool for Padel Performance 

By integrating Compex EMS into your training routine, you become faster, stronger and more stable on court. 

The result: faster progress, more powerful shots and a significantly reduced risk of injury.