Glossary Β· Training Science

Concentric vs EccentricWhat Padel Players Must Know

The difference between these two muscle actions determines how you train, how you avoid injury, and why your legs are sore the morning after a match.

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The PadelRevive Team
Padel Performance Coaches · Updated 2026-05-03
51%

Lower hamstring injury risk with regular eccentric training protocols

24–48h

DOMS peak window after eccentric loading β€” plan your sessions around it

3 sets

Slow-tempo squats equal the eccentric load of 5 normal-speed sets

In short: every time you decelerate on court, land from a smash, or lower yourself into a split-step, your muscles are working eccentrically. That phase is where most padel injuries begin β€” and where the biggest gains in injury prevention are made. Train it deliberately or ignore it at your peril.

Concentric vs Eccentric: The Core Definitions

Two phases of every muscle contraction

Every time a muscle contracts, it is either shortening or lengthening. These two actions have names: concentric (shortening under load) and eccentric (lengthening under load). Both happen in almost every exercise and every athletic movement β€” the question is which phase is dominant, and which you are training.
Concentric contraction occurs when the muscle produces force while shortening. Think of the upward phase of a squat β€” your quadriceps are contracting and shortening simultaneously to push you back to standing. The same happens when you spring forward into a split-step: your calves and quads fire concentrically to generate that burst of acceleration.
Eccentric contraction is the opposite: the muscle is producing force (resisting a load or gravity) while it is actively lengthening. The downward phase of a squat is entirely eccentric β€” your quads are working hard but getting longer. Crucially, muscles can generate significantly more force eccentrically than concentrically, which is both an advantage and a source of tissue stress.

The key distinction at a glance

Concentric = shortening + force = acceleration and propulsion

Eccentric = lengthening + force = deceleration and control

  • Standing up from a squat: concentric quads
  • Sitting down into a squat: eccentric quads
  • Accelerating into a split-step: concentric calves and glutes
  • Landing and absorbing impact from a jump: eccentric quads and hamstrings
  • Lowering a weight slowly: eccentric phase of any lift

Why Eccentric Loading Is the Key to Padel Injury Prevention

More force, more stress, more adaptation

Because muscles generate more force eccentrically, they also experience more micro-trauma during the eccentric phase. This is actually the stimulus for adaptation β€” but it only works if you have trained your tendons and muscle fibres to tolerate that load. Most recreational padel players have strong concentric patterns (from general gym work and playing) but chronically weak eccentric capacity.
The most injury-vulnerable tendons in padel β€” the patellar tendon, the Achilles, and the common extensor tendon at the elbow β€” all respond best to slow, controlled eccentric loading. This is why physiotherapists prescribe exercises like Nordic hamstring curls, Spanish squats, and heel drops: they specifically target the eccentric capacity of the tissue under load.
Research consistently shows that athletes who include regular eccentric training in their programmes sustain fewer tendon and muscle-belly injuries. The adaptation is structural: the tendon becomes stiffer and more elastic, and the muscle fibres shift their peak-force angle so the eccentric zone is better protected.
Dealing with knee pain? Eccentric training is central to the rehabilitation process.
See the knee pain guide β†’

DOMS: Why You Are Sore 48 Hours After Hard Matches

The eccentric explanation

Delayed-onset muscle soreness β€” DOMS β€” peaks 24 to 48 hours after heavy eccentric loading. This is not coincidence. The micro-tears and inflammatory response triggered by eccentric work take time to peak, which is why you might feel fine immediately after a three-set match and then struggle to walk down stairs the following morning.
Understanding this timeline matters for padel players managing a busy match schedule. If you play a high-intensity match on Saturday evening, your legs will be at their sorest on Monday. Scheduling heavy eccentric gym sessions the day before a match is a classic scheduling error that compounds this soreness and increases injury risk on court.
The good news: the repeated bout effect means that once your body has experienced a particular eccentric load, it adapts rapidly. After 2 to 3 weeks of consistent eccentric training, DOMS from that same load is significantly reduced. This is why introducing eccentric work gradually is essential β€” the goal is adaptation, not perpetual soreness.
You know the feeling β€” you wake up two days after an intense match and your quads are burning. Most players don’t realise that eccentric training, done consistently, almost eliminates that. What actually works is loading the eccentric phase deliberately, not just as a by-product of playing.

Padel Movements That Are Primarily Eccentric

Know where your risk is concentrated

Most padel players focus on the explosive concentric moments of their game: the sprint forward, the jump smash, the explosive forehand. But the injury risk is concentrated in the eccentric phases that follow:

High-risk eccentric moments in padel

  • Landing from a smash: quads and calves absorb 3–5x bodyweight eccentrically
  • Decelerating after a sprint to the back wall: hamstrings under high eccentric stress
  • Lowering into a split-step: eccentric quad and glute loading with every point
  • Absorbing a powerful drive volley in the wrist: eccentric forearm extensor loading
  • Changing direction sharply: ankle plantar-flexors and peroneals work eccentrically to control the foot
These moments are unavoidable in padel. You cannot remove them from the game. What you can do is build the eccentric strength and tissue tolerance to execute them safely β€” repeatedly, across a full season, without breaking down.

The Best Eccentric Exercises for Padel Players

Slow tempo, high intent, big returns

These exercises are chosen for their specificity to the injury patterns common in padel. Each one emphasises the lowering phase. The rule of thumb: if the concentric (lifting) phase takes 1 second, the eccentric (lowering) phase should take 3 to 5 seconds.

Nordic hamstring curl

Anchor your feet under a partner or a fixed object. Slowly lower your torso towards the floor under eccentric hamstring control, using your hands to catch yourself at the bottom. Return to start by pulling with the hamstrings and pushing with the hands.

This is the single most evidence-backed exercise for hamstring injury prevention. Start with 3 sets of 5 reps and build slowly over 6 to 8 weeks.

  • Reduces hamstring injury risk by up to 51% when done consistently
  • Requires no equipment beyond a partner or a fixed anchor point
  • Build from 5 reps to 8–10 over 6 weeks before adding volume

Spanish squat

Loop a resistance band around a post at knee height and step into it so the band presses against your shins. Lower slowly (4 seconds down) into a squat while keeping your torso upright. Hold 2 seconds at the bottom, rise in 1 second.

The Spanish squat is a favourite rehabilitation and prevention exercise for patellar tendinopathy. The band position offloads the knee joint while maximising eccentric quad stress on the tendon.

  • Targets the patellar tendon with minimal knee shear force
  • The eccentric phase (lowering) is where the therapeutic stimulus occurs
  • Perform 3 sets of 8–10 reps, 3 times per week in the off-season

Slow heel drop (Alfredson protocol)

Stand on the edge of a step with your heel hanging off. Rise up on both feet, then shift your weight to one foot and lower the heel slowly below step level, over 3 to 5 seconds. This protocol was originally designed for Achilles tendinopathy and remains the gold standard eccentric calf exercise.

  • Perform both with straight knee (gastrocnemius) and bent knee (soleus)
  • Classic protocol: 3 sets of 15 reps, twice daily for 12 weeks
  • Expect soreness in weeks 1 and 2 β€” this is normal and resolves

How to Programme Eccentric Training Without Overloading

Less is more, especially in the first 4 weeks

The biggest mistake players make when starting eccentric training is doing too much too soon. Because eccentric exercises cause more micro-damage than concentric ones, especially in the first weeks, the adaptation window is longer. Introduce one or two eccentric exercises per session, not five.
In-season programming: 1 eccentric session per week, prioritising the joints most under stress from your current match load. Volume should be low β€” 2 sets of 5 to 8 reps per exercise. The goal in-season is maintenance, not development.
Off-season programming: 2 to 3 eccentric sessions per week, with progressive loading across 8 to 12 weeks. This is when you build the structural capacity that protects you during the season. Never add more than 10% load or 1 set per week.
Recovery timing: Never schedule a heavy eccentric session within 48 hours of a match or a high-intensity court session. The DOMS peak will coincide with your match day, degrading performance and increasing injury risk.
Want a structured plan? The knee rehab programme includes a full progressive eccentric loading protocol.
See the knee rehab programme β†’

Keep Reading

Related guides across the PadelRevive system

Knee Pain in PadelAnkle Strengthening for PadelStrength Training for PadelTendinopathy in PadelFoam Rolling for Padel RecoveryKnee Rehab Programme

Frequently Asked Questions

What is the difference between concentric and eccentric muscle contractions?

Concentric contractions occur when a muscle shortens while producing force, such as rising from a squat. Eccentric contractions occur when a muscle lengthens under load while still producing force, such as lowering slowly into a squat. Both phases occur in virtually every exercise and sport movement.

Why do eccentric exercises cause more muscle soreness than concentric exercises?

Eccentric contractions generate more force and cause more microscopic muscle fibre damage than concentric contractions. This damage triggers an inflammatory repair response that peaks 24 to 48 hours after exercise, producing DOMS. With consistent training, the body adapts and soreness decreases significantly after 2 to 3 weeks.

How does eccentric training reduce the risk of padel injuries?

Eccentric training strengthens the tendons and muscle fibres in the phase of movement where they are most vulnerable β€” the deceleration and landing phases. Research shows consistent eccentric work reduces hamstring injury risk by up to 51% and is the primary rehabilitation method for patellar, Achilles, and elbow tendinopathy.

Which padel movements are primarily eccentric?

The main eccentric-dominant movements in padel are: landing after a smash (quad and calf absorption), decelerating at the back wall (hamstrings), the lowering phase of a split-step (quads and glutes), absorbing powerful wrist loading at the net (forearm extensors), and sharp changes of direction (ankle and calf complex).

How many eccentric sessions per week should a padel player do?

During the off-season, 2 to 3 eccentric sessions per week with progressive loading over 8 to 12 weeks is optimal for building structural resilience. During the playing season, 1 session per week at lower volume is sufficient for maintenance. Never schedule eccentric sessions within 48 hours of a match.

What is the best eccentric exercise for preventing knee injuries in padel?

The Spanish squat is the most knee-specific eccentric exercise for padel players, particularly for patellar tendinopathy prevention. The Nordic hamstring curl is the most evidence-backed exercise for hamstring injury prevention. Both should be introduced gradually β€” start with 2 to 3 sets of 5 reps and build over 6 weeks.

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