JMF Performance · Padel & Tennis · Strength & Injury Prevention
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Padel strength & injury prevention · I’m Jesús

You want to play. I want to help you do it with less pain.

Let’s start with a 10-minute warm-up you can do beside the court.

Show me those ten minutes Keep reading. I’ll explain.

I have worked with over 100 players.Experience with ATP, ITF and FIP players.

Jesús Morales, founder of JMF Performance
Jesús MoralesFounder of JMF Performance

Before you step on court

You said yes.
Of course you did.

“We need a fourth. Are you in?”

Close the laptop.
Grab your racket.
Head to the club.
“I’m cutting it fine, but I’ll make it.”

Then, somewhere between arriving, saying hello and hitting a few balls, preparation becomes whatever you have time for.

I get it. I’ve been a padel player and coach. I know the pull of stepping on court and getting the match started.

I’m also a strength and conditioning coach. When I think about helping you, I think about that moment: the time you can find between the rest of your day and your match.

That’s why I want to start with something specific. Ten minutes. A sequence. Knowing what to do and in what order.

We can talk about strength, consistent training or whatever else you need afterwards. First, let’s make room for preparation in your padel days.

Let’s look at those ten minutes

Jesús.

There’s something personal behind this: I’ve had arm pain too.

Read my story

Here’s where I’d start

Ten minutes.
Then, let’s play.

A short, guided warm-up designed to fit into your time at the club.

I’ll show you what to do before you step on court.

Ask me about a more complete approach to preparation and we’ll talk about strength, progression and managing your playing load. Those remain important foundations. A warm-up has its own purpose: preparing your body for what you’re about to ask of it on court.

One product, two complete 10-minute warm-ups: one with equipment and one without. Choose the version that fits what you have available and follow it beside the court or wherever you find space at your club.

10-minute warm-up10 min

One product · Two 10-minute versions included · With equipment and without equipment · Guided videos + supporting guide · In development

Find the right preparation for you

All right, Jesús.
Where do I start?

Better preparation can start with small habits: warming up before you play, strengthening an area that needs attention or making time for mobility. Regular strength training is a foundation of your preparation. The routines help you fit that care into your week; training programmes and coaching provide a more comprehensive structure.

01 /Guided routines · Small habits

Start with a warm-up.
Build the habit.

Less time. Minimal equipment.

You play two, three or four matches a week and want to take better care of your body. Our first recommendation is the 10-minute warm-up: 10 minutes before every match. Start there, then add routines for other needs in your week.

  • Our signature warm-up is one product with two 10-minute versions included, one with equipment and one without.
  • Complement your preparation with recovery, shoulder, lower-back and core routines.
  • Guided videos and a supporting guide to follow at your own pace.
  • A purposeful dose of exercise, with guidance on making it a habit.

Choose each resource separately, with a one-off payment. Prices will be confirmed before launch. The collection is in development.

Start with the 10-minute warm-up
02 /Self-directed training · Bridge

Take the next step.
Train for the court.

Build strength, speed and agility.

You want to invest more time in your preparation and improve your performance on court. Follow a three-month training block focused on strength, speed, agility and injury prevention, with your training already organised in Bridge.

Previous gym training experience is required. You must be able to perform the exercises and follow the instructions independently.

  • Pre-planned sessions and progression.
  • Exercises, videos and instructions in Bridge.
  • Self-directed training, without individual monitoring or adjustments.

In development. Training level, equipment and pricing to be confirmed. If you want to take this step without gym experience, choose individual coaching.

Explore training blocks
03 /Individual training · Coaching

The same goals.
A plan built around you.

Strength, speed and agility, with a coach.

Work towards your performance and injury prevention goals with a coach who assesses your needs, tailors your training and reviews your progress.

For beginners in the gym, or anyone who wants ongoing coaching. You can also choose this option if you already train and want an individual plan.

  • An initial consultation and needs assessment.
  • An individual training plan and guidance on following it.
  • Ongoing support, progress reviews and adjustments with your coach.

Enquire about coaching. Your coach, availability, scope and service terms will be confirmed before you sign up.

Speak to a coach

Make warming up your first habit. The other routines complement your preparation. For more strength, speed and agility training, explore Bridge blocks if you have gym experience, or enquire about individual coaching.

Your preparation for padel

Start with something
you can fit in.

The 10-minute warm-up is our signature routine and recommended starting point before every match. It includes two 10-minute versions, one with equipment and one without. Complement your preparation with recovery, shoulder, lower-back and core routines.

01 / Small habits for your padel

Your warm-up first.
More ways to look after yourself.

For intermediate to advanced recreational players who play two, three or four matches a week, wherever they are. Guided videos and a supporting guide help you add small doses of exercise to your padel days. Each resource is chosen separately and will explain how to use it to build a habit.

A story from the court

We won in Qatar.
And my arm was killing me.

A sheikh took me to Qatar to play two padel tournaments. I lost both matches in the first one. Then he told me I wouldn’t be playing the second.

We managed to get into the second tournament and won it, in the B category. And my arm was killing me.

Your arm hurts, and you’ve still got a match to finish. You don’t have to go to Qatar to know that feeling.

If I’d made a habit of warming up and doing some of these routines, my arm would have hurt less. So don’t do what I did: pick a routine and get started.

Explore all the routines
02 / After playing · In your own timeIn development

Post-match
recovery session.

15 min · Approximate duration

A mobility and body-care session to make time for recovery and build it into your padel days.

After playing, or whenever you find a moment at home or at the club.

Guided videos + supporting guide · At your own pace

Content, equipment and pricing will be confirmed before launch.

Ask about the launch
03 / Shoulder · Injury preventionIn development

Strengthen
your shoulder.

20 min · Approximate duration

Targeted shoulder strengthening with injury prevention in mind. A routine to make shoulder care part of your weekly padel schedule.

A routine focused on shoulder strength.

Guided videos + supporting guide · At your own pace

Content, equipment and pricing will be confirmed before launch.

Ask about the launch
04 / Lower back · Movement and careIn development

Less discomfort
in your lower back.

20 min · Approximate duration

Targeted mobility and exercise to look after your lower back, aiming to help you feel less limited by discomfort on your padel days.

A routine focused on lower-back care.

Guided videos + supporting guide · At your own pace

Content, equipment and pricing will be confirmed before launch.

Ask about the launch
05 / Core · Strength trainingIn development

Strengthen
your core.

20 min · Approximate duration

A core-strengthening routine to add to your week. Clearly organised and explained exercises to help you work consistently on this part of your preparation.

A routine focused on core strength.

Guided videos + supporting guide · At your own pace

Content, equipment and pricing will be confirmed before launch.

Ask about the launch

The warm-up is one product with two complete 10-minute versions included: one with equipment and one without. Choose one before playing, depending on the equipment available. Post-match recovery is a separate product. All routines are in development, with a one-off payment and no individual coaching. They provide general training guidance and do not replace an individual assessment.

Ready to take your performance further? If you already have gym experience, explore the Bridge programmes. To start without that experience, or for ongoing support, enquire about coaching.

See all three options
In development · Pricing to be confirmed

Three-month training blocks
Padel strength & conditioning · Bridge

For players who want to invest more time in their preparation, become stronger, faster and more agile on court, and work on injury prevention. Each block contains three months of pre-planned training, organised in Bridge for you to follow independently.

  • Access to your chosen three-month training block in Bridge.
  • For players with previous gym experience who can follow the exercises independently.
  • Sessions with exercises, videos and instructions.
  • Progressive training across the three months.
  • A training log within the app.

A self-directed programme, without individual testing, personal reviews or adjustments by a coach. The launch information will specify the training level, equipment and session schedule. Not yet available to purchase.

Enquire about training blocks Tell us about your padel level on WhatsApp.

If you have the same goals but no previous gym experience, choose training guided by a coach. You can also choose coaching if you prefer an individual plan and ongoing support.

Speak to a coach

For people who love playing padel

Your time to play.
Your body, prepared.

You play two, three or four padel matches a week. You are an intermediate to advanced recreational player who wants to look after your body through habits that fit around your matches, wherever you are.

01 /

You want to keep enjoying padel

You want clear routines that fit into your padel days, take little time and do not depend on gym access.

  • Regular recreational players, especially at intermediate to advanced level.
  • Preparation before and after your matches.
  • Self-directed routines, with videos and a supporting guide.
02 /

You want to train consistently

You want to become stronger, faster and more agile on court, while also working on injury prevention. With previous gym experience, you can follow a Bridge training block. To start without it, or for individual support, enquire about coaching.

  • A three-month training block to follow independently.
  • Sessions and progression organised in Bridge.
  • Self-directed training, following the instructions in your block.

Choose a resource based on your goals, available time and equipment. Each launch page will explain who it is for and what is included.

Our approach · Small doses, clear goals

Every exercise
needs a reason.

Each routine has a specific purpose: preparing your body before play, working on mobility or strengthening a particular area. Short doses make it easier to repeat that work and build a habit. Their value depends on the content, your consistency and whether the exercises are appropriate for you.

01

Mobility

Guided movements to make mobility part of your preparation. A clear sequence, with minimal equipment, within your chosen routine.

02

Activation

Small doses of exercise before you step on court. A structured warm-up so you know what to do and how to do it.

03

Post-match care

After playing, or whenever you find a moment at home or at the club. Gentle mobility and foam rolling, depending on the routine.

04

Consistent training

If you already train in the gym, Bridge blocks provide progressive sessions across three months. If you are just starting, speak to a JMF coach.

Small doses · Small habits

The routine gives you the dose.
Repetition builds the habit.

Choose a specific time to look after your body and repeat it, following the routine’s guidance. For example, use the 10-minute warm-up beside the court or wherever you find space at the club, before your matches.

We want you to know what to do, how to do it and where it fits into your week. The videos and supporting guide will explain the exercise dose and how to use each routine consistently.

Routines that complement your preparation. Reducing injury risk also involves strength training, managing your playing load and recovery. Find your routine

How we train · BridgeAthletic

Your training,
always to hand.

Follow your three-month training blocks in BridgeAthletic: pre-planned training focused on strength, speed, agility and injury prevention. Previous gym experience and the ability to perform the exercises independently are required. Guided routines come with their own videos and supporting guide, without using the app.

Three BridgeAthletic screens: training calendar, exercises with sets and repetitions, and training load progression
A look inside the BridgeAthletic app.

Your training,
ready to follow.

Your block, organised

View the sessions in your chosen block and see exactly what training lies ahead.

Every exercise, explained

Exercise demonstration videos and guidance on sets, repetitions, training loads and rest periods.

Track your progress

Log completed sessions and the weights you use to keep a record of your training throughout the block.

Each block includes a training plan and instructions for following it independently. If you want to work towards these goals without gym experience, choose individual coaching: a coach will assess your needs and guide your preparation.

About me

I came second in Seville.
My arm was killing me.

Jesús Morales · Founder of JMF Performance

I was 14 and playing in the final of my home city’s padel championship. I knew where I wanted to hit the ball. Nobody had shown me how to get my body ready before I hit the first one.

How to warm up, for one. Or why it was worth strengthening my shoulder and core between matches. Knowing what I know now, I’d have prepared differently. And I might have played with less pain.

If you’ve got a match this week, here’s where I’d start. Take ten minutes to warm up before you step on court. Then find a little time during the week to work on your shoulder and core. That’s what I made these routines for.

Explore the padel routines

I’ve played FIP tournaments and coached padel. These days I work in strength and conditioning and help athletes return to sport after injury. I’ve worked with ATP players, in football and in a clinic. I’ve also lived in five countries. You get better at listening when you’re the new person in the room that often.

Experience in football, too

My background includes strength and conditioning at VIA Academy and pre-season work at Marbella Football Center with professional footballers who have played in LaLiga, including Juan Foyth, Cristiano Piccini and Paulo Gazzaniga.

Group photograph on the pitch during pre-season at Marbella Football Center
Pre-season with professional footballers · Marbella Football Center
Professional experience

Experience with ATP players and at these centres and academies.

SotoTennis Academy
Sotogrande Racket Center
Clínica Metropol Salud
Hello Padel Academy

Academic qualifications

  • Degree in Physical Activity and Sport Sciences.
  • Master’s in Performance Optimisation and Return-to-Sport Training.

Player testimonials

Their experience.
Their words.

Tennis players I have worked with share their experiences. Their feedback is part of my journey as a strength and conditioning coach.

★★★★★

What stands out about Jesús is his knowledge and the clarity of his training plans. Every session has a purpose and relates to the demands of tennis. I really value his commitment and the confidence he inspires.

Professional tennis · ATP

Alberto Barroso

Career-high ATP singles ranking: World No. 316.

View ATP profile ↗
★★★★★

Jesús takes the time to listen and understand how you like to train. His approachability and attention to how you are feeling make the training personal. I am very happy to be working with him.

ITF circuit · Morocco U18

Sami Hayes

Ranked in Morocco’s top 3 at U18 level in 2026.

★★★★★

Working with Jesús combines structured training with a very personal approach. He explains the purpose of each exercise and pays attention to how you respond. You can tell he enjoys helping you improve.

Tennis

Adrien Gheroge

Strength and conditioning for tennis.

When you want more support

We can also
work with you.

For padel and tennis players who want to develop strength, speed and agility and work on injury prevention with individual support. Choose this option to start without gym experience, or for a tailored plan and ongoing coaching if you already train.

Online Coaching · Personalised training

Here, we start with your individual needs: listening, assessment, planning and adjustments. With Jesús Morales or a JMF coach, organise your training to develop strength, speed and agility and work on injury prevention. You can start without gym experience, or choose this service for an individual plan and ongoing support.

  • An initial consultation and assessment tests.
  • Individualised programming in Bridge.
  • Ongoing support, progress reviews and adjustments with your coach.

Your coach, availability, communication channels, review frequency and service terms will be confirmed before you sign up.

Request information
Hybrid Coaching · In-person sessions with Jesús

A combination of in-person and remote training, exclusively with Jesús Morales in Sotogrande and the surrounding area, with your programme and ongoing training in Bridge.

Session frequency is agreed around your goals, schedule and availability. We can also discuss support during travel or tournaments. The scope, dates and price will be confirmed before you start.

Check availability

Understand our approach

Your questions,
answered.

Why do you put the warm-up first?

Warming up is the first habit we recommend before a match: a way to prepare movement and muscle activation progressively for the court. Our 10-minute warm-up is our signature product. It includes two complete versions, one with equipment and one without, in the same product. Injury prevention also involves strength training, recovery and managing how much you play.

Do you also work with tennis players?

Yes. My background includes ATP and ITF players, SotoTennis and Sotogrande Racket Center. You can enquire about strength and conditioning for tennis. The main collection on this website currently focuses on padel.

Do I have to start with guided routines?

Our first recommendation is to make warming up part of every match day. You can still choose whichever option fits your needs; each stands on its own. You can use one or more routines without signing up for anything else. Your choice of Bridge training or coaching depends on your experience and the support you want. Once available, you can go straight to a training block if you have previous gym experience, or enquire about coaching for an individual plan. You do not need to have bought a routine first.

What can I buy now?

The collection has five products in development: the 10-minute warm-up, post-match recovery, shoulder strengthening, lower-back care and core strengthening. The warm-up includes two versions, with equipment and without equipment, in one product. The three-month Bridge training blocks are also in development. The buttons let you request information via WhatsApp; they do not take payment or give access to training materials yet. Prices will be confirmed before each launch. For coaching, we will discuss your needs and confirm availability and terms before you sign up.

How do routines, training blocks and coaching differ?

The guided routines collection provides videos and a supporting guide, without Bridge. Each resource addresses a specific need and is purchased separately. The 10-minute warm-up is one product with two versions included, one with equipment and one without. Post-match recovery is a separate product. Three-month Bridge training blocks are the next step for players who want self-directed strength, speed, agility and injury prevention training: previous gym experience is required. Online Coaching works towards the same goals through a needs assessment, individual programming and ongoing support. Choose it if you want to start without gym experience or prefer to work with a coach. Routines and training blocks are not yet available to purchase; you can enquire about their launches. Hybrid Coaching is also available to enquire about for in-person sessions with Jesús.

How long does each routine take?

Approximate durations: warm-up, 10 minutes per version; post-match recovery, 15 minutes; shoulder, 20 minutes; lower back, 20 minutes; core, 20 minutes. The warm-up includes a version with equipment and a version without: choose one before playing.

What is included in the 10-minute warm-up?

It is one product with two complete 10-minute versions, both included: one with equipment and one without. Choose whichever fits the equipment available at your club. They are not separate products, and you do not need to do both versions back to back. Specific exercises and equipment will be confirmed before launch.

What should I choose if I have no gym experience?

Guided routines are short resources for specific needs, with the equipment and training level set out in each description. If you want to take the next step towards becoming stronger, faster and more agile on court but have no previous gym experience, choose individual coaching. Speak to a JMF coach to assess your needs and guide your training. Self-directed Bridge blocks require previous gym experience and the ability to follow the exercises independently.

Will I train directly with Jesús?

With Hybrid Coaching, yes: sessions, programming and ongoing support are exclusively with Jesús Morales. With Online Coaching, your coach will be confirmed before you sign up. Guided routines and three-month training blocks are followed independently.

Is JMF only for professional athletes?

No. The padel routines and programmes are designed especially for recreational players who play regularly and want to look after their preparation. Your level, goals and circumstances help you choose the right option. My background also includes tennis and international competition.

What can these short doses of exercise help with?

Their main value is helping you work consistently on a specific goal. A warm-up gradually prepares your body before play; strengthening routines build capacity in particular areas; mobility and recovery routines give you time to move and pay attention to your body. Building the habit makes it easier to keep that work up. The effect depends on the exercises, the dose and your circumstances. They complement broader preparation; they do not replace a strength-training programme or guarantee injury-free play.

What is the thinking behind JMF resources?

We design resources around common padel needs: mobility, activation, post-match care and consistent physical preparation. Each resource has a clear goal and instructions for following it independently. Consultations, individual testing and personal adjustments belong to individual coaching.

What kinds of exercises do the resources include?

Depending on their purpose, resources may include mobility, activation, foam rolling — also known as self-myofascial release — and strength or coordination exercises. Each resource will explain the exercises and equipment needed.

How does the training relate to the court?

Padel movements — moving, decelerating, changing direction and hitting — guide how we design our resources. Exercises are organised around the goal of each routine or training block, with instructions to help you follow the content independently.

Does every player need the same preparation?

Every player has different circumstances. Routines and training blocks are pre-planned resources for shared needs. Each description will explain the training level, goal and equipment to help you choose. For an individual assessment and personal adjustments, enquire about coaching.

Look after the sport you love

Your next match
is already booked.
How will you arrive?

If you’ve read this far, you know where I’d suggest starting. Ten minutes, a clear sequence and a specific moment: before you play. Let me show you what’s involved.

Show me the warm-up