Warm-up (15 minutes)

Introduction:
At the beginning of the training session, I greeted the clients and asked how they were doing. I also asked if they had heard about padel before and what they expected from the training session. Then, I briefly talked about the sport and its benefits, emphasizing that padel is a great way to improve agility, coordination, speed, endurance, mood, blood oxygen levels, and heart health. I also highlighted that padel is easy to learn, as it has simplified rules, compact racquets, and a small court, which allows people of any age and fitness level to enjoy the game from the first time.

Warm-up (15 minutes):

For the warm-up, I started with a running exercise to help the clients feel the court and remember that they were surrounded by glass. I instructed them to run back and forth, touching the glass and then the net. Then, I asked them to run back and forth on the right and left sides of the court, twice each. After that, I asked them to run back and forth to one side and then to the other side. I did all this with a racket, just to get the clients used to it.

Next, I rolled the ball on the ground, and as the ball approached one of the clients, their task was to pass the ball between their legs, make a turn, and send the ball to their partner. We repeated this exercise four times each.

Exercises (35 minutes):
First, I explained that the easiest strokes in padel are right/left and then did leading (kneading) exercises to help the clients warm up. We stood up against each other, and one client threw the ball to the other. However, before the client could hit the ball back, they had to toss the ball, catch it on their racket from one side, then the other side, and then bounce it to their partner. We repeated this exercise four times each.

After that, I talked about technique, including the correct movement of the body and the racket. I did guiding exercises to work on the correct motion for the shot, starting by putting chips on the backboard for the right side kick. We threw the ball from the hands, and then from the basket, we threw the ball under the right and left hand and saw how it worked and made adjustments. Then, we applied the glass, and the clients played themselves on the glass, correcting mistakes.

To improve control and hitting on the other side, we put chips on the court and aimed at them. We also did an exercise where the clients had to make two shots left/right and then switch. If both were able to hold (throwing the ball to the coach's side), they got a point, and we played to 5 points. If the coach lost, they had to do 10 squats.

To wrap up the exercises, I talked about offensive and defensive positions in padel and put chips on the backboard for the right side kick. We started throwing the ball out to hand, controlling the clients' body movement and technique. When they shot the ball, they had to run around the ball and get into their starting position, half the basket for a right-hand shot, and the other half for a left-hand shot.

Final part (10 minutes):
In the final part of the training session, we played for a score with the clients up to 10 points. Each of the clients who won (completed) the ball by playing against the wall got two points at once. At the end, we did a fun exercise where I threw balls at the clients (in the foot), and their task was to jump over the balls and not get caught. The final exercise was a fun way to relieve the whole body and muscles. After the exercise, I asked the clients how they were feeling and praised them for their hard work during the training session. I exchanged numbers with them and took a picture together, telling them how great they were, and how I would love to see them again.

Overall, the training session was a success. The clients showed a lot of enthusiasm and interest in learning the sport of padel. They were actively engaged in the exercises, and their progress was noticeable throughout the session. I provided them with clear instructions and feedback on their technique, which helped them to improve their skills. Additionally, the clients enjoyed the fun exercise at the end of the session, which helped them to relax and feel good about their workout.

As a feedback to the students, I would encourage them to continue practicing the techniques they learned during the training session. I would recommend they find a partner to play with regularly, as this will help them to improve their game and develop their skills. I also suggest they attend more training sessions and seek out coaching from experienced players to further enhance their knowledge and abilities in the sport.