Pickleball and other racquet sports are booming in popularity as people become more interested in improving their fitness and wellness by playing fun, interactive games. Padel is picking up serious steam here in the U.S. as another beneficial racquet sport worth playing. Padel combines the best parts of tennis and squash, and courts are opening here, there, and everywhere. 

I find racquet sports fun because you’re swinging the paddle or racquet around and moving quickly, giving you a solid heart-pumping, calorie-burning workout. Research reveals that playing racquet sports regularly improves cardiovascular function and musculoskeletal health and promotes mental well-being. I caught up with certified padel coach Diego Valderrama to get his insight into this increasingly popular sport, including his top tips, and how it compares to other sports like tennis and pickleball. Valderrama trains everyone from beginners to professional athletes at one of the largest facilities in South Florida.

Interview with expert padel coach Diego Valderrama

The Manual: What is padel sport? Could you explain how to play this popular racket sport?

Diego Valderrama: Padel is a dynamic and social racket sport that blends elements of tennis and squash. Played in doubles on a smaller, enclosed court, the game uses solid, stringless rackets and a slightly depressurized tennis ball. The walls surrounding the court aren’t just for show — they’re integral to gameplay, allowing for creative shots and longer rallies. Serving is underhand, and the scoring mirrors that of tennis.

What sets padel apart is its accessibility. It’s less about sheer power and more about strategy and positioning, making it appealing to players of all ages and skill levels. The sport’s social nature and fast-paced action have contributed to its rapid global growth. As of 2024, padel is played in over 130 countries with around 30 million players worldwide — 60% of whom are men. 

The sport has seen explosive growth, with more than 60,000 courts globally, 70% in Europe. Countries like Norway, the UK, and Germany have shown court installation growth rates of 122%, 100%, and 92%, respectively, from 2022 to 2023. In 2023 alone, over 6 million padel rackets were sold, and the number of courts is projected to reach 85,000 by 2026, highlighting padel’s rapid expansion and global appeal.

TM: Why and when did you first start playing padel?

DV: My journey into the world of padel began thanks to my brother, who first introduced me to the sport during a casual search for something new and engaging to do. From our very first game, I was immediately drawn in by the dynamic energy and strategic nature of padel. What started as a weekly hobby quickly evolved into a true passion. Motivated by this growing interest, and with my brother’s encouragement, I pursued formal training and completed my first coaching certification. I initially began coaching on the side, but over time, I transitioned into a full-time professional role. 

Today, I’m fully dedicated to sharing my knowledge and enthusiasm for padel, helping others grow in the sport while continuing to develop myself as a coach and athlete. 

TM: What are your favorite benefits?

DV: One of my favorite benefits of playing padel is how it combines physical activity with mental strategy. It keeps you in shape but also constantly challenges your decision-making and teamwork skills. I also really value the social aspect. 

Padel brings people together in a unique way, whether it’s on the court or through the community around it. As a coach, one of the most rewarding benefits is seeing how quickly people fall in love with the sport and improve, regardless of age or experience. It’s incredibly fulfilling to be part of that journey. 

TM: How does playing padel improve cardiovascular fitness, and why is that important?

DV: Playing padel is a fantastic way to improve cardiovascular fitness because it involves constant movement, quick sprints, lateral steps, and rapid changes of direction, all of which keep your heart rate elevated throughout the match. Even though the court is smaller than a tennis court, the game is fast-paced and requires agility, endurance, and coordination. 

Over time, this kind of activity helps strengthen the heart, improve circulation, and increase overall stamina. Cardiovascular fitness is important not just for athletic performance but for long-term health. It reduces the risk of heart disease, improves energy levels, helps with stress management, and supports a healthier metabolism. In other words, by simply enjoying the game of padel, you’re also building a stronger, more resilient body without even realizing you’re doing a workout. 

TM: Why are more men becoming interested in playing padel? Why is this fun sport gaining traction with American men?

DV: The growing interest in padel among men, especially in the U.S., can be attributed to several factors. First, the sport combines elements of tennis and squash, offering a dynamic and fast-paced game that’s easy to pick up but challenging to master. For men, especially those who are already into racket sports, padel presents a fun and exciting alternative that doesn’t require the same endurance or technical skill as tennis, making it more approachable.

Another reason for its increasing popularity is the social aspect. Padel is typically played in doubles, which fosters a sense of community and teamwork. The sport’s casual and accessible nature makes it an ideal activity for both competitive players and those just looking for a fun way to stay active. The fact that padel is also less physically demanding than some other sports, due to the smaller court and shorter rallies, means it’s easier for men of all fitness levels to enjoy.

In the U.S., padel is gaining traction as more facilities open up, offering a new recreational option. With its growing presence in major cities and the excitement surrounding its expansion, it’s becoming an appealing choice for those seeking a fresh, enjoyable, and social way to stay fit and engage in friendly competition. 

TM: As a certified padel coach, you train professional athletes. How many times a week did the professional athletes train and play padel?

DV: As a certified padel coach working with professional athletes, the training regimen typically involves four to six weekly sessions, tailored to individual goals and upcoming competitions. These sessions include a mix of technical drills, tactical training, physical conditioning, and mental coaching to enhance performance on all fronts. 

Professional athletes usually spend between 10 and 15 hours per week on the court, refining their skills, developing strategies, and maintaining peak physical condition. This comprehensive approach ensures they’re fully prepared for the demands of high-level competition. 

TM: How long do the games typically last? 

DV: Padel games typically last between 45 minutes and 1.5 hours, depending on factors such as the level of play, the format of the match, and the number of sets being played. In professional matches, a best-of-three set format is common, while in recreational play, it can vary from a single set to a full match. The fast-paced nature of the sport, with quick rallies and frequent changes in direction, makes for intense but relatively short games compared to other racket sports like tennis.

TM: Did frequently engaging in this sport improve athletic performance for those professional athletes you worked with?

DV: Yes, frequently engaging in padel has significantly improved athletic performance for the professional athletes I’ve worked with. The sport’s dynamic nature, which combines speed, agility, and strategic thinking, helps enhance both physical and mental attributes. On the physical side, the constant movement, explosive sprints, and use of lateral and vertical motions help improve cardiovascular fitness, endurance, and overall strength.

Mentally, padel sharpens focus, decision-making, and adaptability, all of which are crucial for high-level competition. The ability to quickly analyze the game, adjust tactics, and work effectively with a partner translates into improved performance not only in padel but in other sports as well. For many of the athletes I coach, incorporating padel into their training has not only enhanced their skills on the padel court but also positively impacted their overall athletic performance. 

TM: How does padel compare to other racket sports like tennis and pickleball?

DV: Padel, tennis, and pickleball are all dynamic racket sports, but each offers a distinct playing experience. Padel is played on a smaller, enclosed court, using walls as part of the game, which creates fast-paced rallies and emphasizes agility and strategy. It typically involves doubles play and uses a solid racket without strings and a slightly depressurized ball. 

In contrast, tennis is played on a larger open court, focusing on power and longer rallies, while pickleball is a faster, more accessible game, played on a smaller court with solid paddles and a lightweight plastic ball. Padel’s rapid growth, especially in Europe and now in North America, is fueled by its social and engaging nature, making it an attractive alternative to both tennis and pickleball. 

TM: Is padel a more challenging sport to play than tennis or pickleball?

DV: Padel can be considered more challenging than tennis or pickleball in certain aspects, though it ultimately depends on an individual’s skill set and experience with racket sports. The smaller court and use of walls in padel require players to adapt quickly and develop a strong sense of positioning, strategy, and shot placement. While tennis demands powerful serves and groundstrokes, padel often requires more finesse and teamwork because doubles play is standard. 

The ball’s slower pace in padel also means rallies can be longer, demanding greater endurance and mental focus. Compared to pickleball, which is often more accessible due to its smaller court and simpler rules, padel offers a more complex game that combines elements of both strategy and physical skill. While tennis may be more physically demanding in terms of court coverage and power, padel’s nuances with walls and positioning make it a challenging sport for those seeking a strategic and fast-paced game.

TM: Could you share your top beginner training tips with our readers who are new to the sport?

DV: First and foremost, enjoy every moment you spend on the court. The essence of padel is not just in the competition, but in the fun you have while playing. It’s also important to consider taking lessons from the very beginning to learn the proper techniques for each stroke. Many beginners start playing without the guidance of a coach, which can lead to developing incorrect techniques that are difficult to correct later on. 

After each match, make sure to share your experience with friends—the social aspect of padel is one of its greatest joys, and the post-match camaraderie enhances the overall experience. Additionally, focus on improving your physical conditioning and footwork, as these are the foundation of a solid padel game. 

As for the mental side of the sport, we can leave that to the competitive players, though building mental resilience will naturally come with experience. Padel is about enjoying the process and continuously improving, so take your time, stay motivated, and have fun!