Most club players train two or three times a week. A typical padel camp asks for two sessions a day for five days, often in warm weather. That is a dramatic jump in load, and how you recover between sessions matters as much as what you do on court. Players who manage recovery well improve through the week. Those who do not are often hitting their worst padel by Thursday.

Sleep comes first

Sleep is the most effective recovery tool there is, and the one most often sacrificed on holiday. Late dinners, a few drinks and an early session are a challenging combination.

Aim for at least seven and a half hours a night, eight if you can.
Keep the room cool and dark. Most holiday accommodation has air conditioning and blackout shutters. Use them.
Limit alcohol. One or two drinks with dinner is fine for most people. More than that disrupts sleep quality, even if you fall asleep quickly.
Nap if you can. A twenty-minute nap after lunch can noticeably improve the afternoon session.

Eat for two sessions

Your body needs fuel and repair materials.

Breakfast: carbohydrates for energy and some protein. Oats, bread, fruit, yoghurt and eggs are all good. Eat at least an hour before the first session.

Between sessions: a proper lunch. Do not skip it. A mix of carbohydrate, protein and vegetables. A Mediterranean menu makes this easy: grilled fish or chicken, rice or potatoes, salad.

Snacks: a banana or a handful of nuts during a long session or between a late lunch and an evening match.

Dinner: a balanced meal with plenty of protein for muscle repair.

Fluids: drink steadily throughout the day, with electrolytes during and after sessions in hot weather.

Active recovery

Between sessions, gentle movement is better than lying completely still.

A swim. Pool or sea, ten to fifteen minutes of easy swimming loosens the shoulders and legs.
A walk. Twenty minutes at an easy pace after lunch helps digestion and keeps stiffness at bay.
Mobility work. Five to ten minutes of gentle stretching for hips, calves, back and shoulders after each session.

Cold water and massage

Cold water immersion, such as a dip in the sea or a cool pool, can reduce the sensation of soreness after hard sessions. Ten minutes in water around 15 degrees is plenty. It is not essential, but many players find it helps them feel fresher the next morning.

A sports massage halfway through the week is a worthwhile treat. Many camps can arrange one on site. A lacrosse ball for the calves and feet is a good cheap alternative.

Build the week sensibly

The best camps build in a lighter day, usually Wednesday. If yours does not, create one yourself. Skip the afternoon session or play a relaxed social match rather than an intense drill block.

Watch for signs that you need more rest:

Heavy legs that do not improve after the warm-up.
A rising resting heart rate in the morning.
Poor sleep despite being tired.
Small aches in the shoulder, elbow or calf that are getting worse rather than better.

These are signals to ease off. Pushing through on a camp is how short-term soreness becomes a long-term injury.

The final day

On the last day, enjoy the closing tournament, but listen to your body. A good camp should leave you tired, happy and keen to play when you get home. If you finish the week injured, you have missed the point.

How to recover between sessions on a five-day padel camp