SOFA 2 SMASH

Building confidence through padel

Sofa 2 Smash is a community-focused, eight-week introductory padel programme created by Smash Padel. Adapted from the NHS Couch to 5K model, it guides inactive or under-confident adults from a sedentary lifestyle into playing padel. Annabelle Denly, a Level 2-qualified LTA coach with experience working in the NHS mental health service, led the programme at Smash Padel Bicester site. She tells PadelNation how the initiative delivers lasting, positive impacts on those taking part

Our aim with Sofa2Smash was to introduce inactive individuals who would benefit from the mental, physical and social effects of an accessible and coach-guided padel programme. Prior to my role at Smash Padel Bicester, I was working in an NHS mental health service as a physical wellbeing worker, aiming to get patients with mental health issues active within their local communities.

During my last job, I was doing my Level 2 LTA Padel Instructor course and Smash Padel Bicester allowed me to run a free 6-week beginners course for my mental health patients. These sessions were very rewarding and received positive feedback from patients, and then these sessions inspired me to start working for Smash Padel Bicester as an Assistant Manager and Coach from June 2025.

At Smash, we have a data-centred approach to running our programmes and community initiatives. Therefore, we conducted a pilot study to collect both numerical and anecdotal evidence from participants to see if the programme improves mental and physical wellbeing in our target population. After recruiting with the help of Cherwell District Council and local physical activity charities such as Active Oxfordshire, I had initial phone call consultations with all 6 participants to discuss how they heard about the programme, their reasons for signing up and to identify their personal goals. All participants were female, aged between 18-44 years old and 33% were non-white. We used three different assessment measures at three separate time points to collect numerical data before, halfway through and after the 8-week course.

People

We measured mental wellbeing, physical activity, and quality of life at these three different time points, and asked for verbal feedback throughout in addition to an evaluation form at the end. I ran eight planned sessions, starting with a lot of movement, balance, and the foundations of padel in addition to a large focus on teamwork and connecting with other participants. I made myself available for 30 minutes before and after a session to provide support for players, and offered free hot drinks to encourage socialising and connecting. We had a group chat where I communicated regularly and continue to communicate in now.

Overall, an eight-week phased and highly supportive padel programme can show improvements in mental wellbeing, self-reported health, physical activity and exercise levels, in turn reducing sedentary behaviour. A strong theme throughout anecdotal responses was the social aspect of S2S, where connections were formed and participants even arranged between themselves to meet up outside of sessions. Participant’s described how S2S was “stress-free”, “non-judgemental” and “rewarding”. All stated that they would be relatively confident or confident at playing padel outside the S2S group. In addition to helping participant’s “gain confidence”, S2S also helped with “stress and anxiety”, even encouraged participant’s to “[start] exercising again”. Staff support, communication and competency in keeping participant’s “well informed” and always “listening” were also reported highlights of the programme.

PARTICIPANT’S DESCRIBED HOW S2S WAS “STRESSFREE”, “NONJUDGEMENTAL” & “REWARDING”

In summary, S2S can help provide community, connection and improve both mental and physical wellbeing. To ensure S2S participants remain supported, we have offered large discounts on group coaching and socials to keep learning and meet other people. With the next programme almost over, we will create a S2S alumni group for old and new participants to connect and play.

In addition to Sofa2Smash, I have worked with the council to run free 6-week courses and discounted memberships for families with children on free school meals, as well as creating initiatives such as Walking Padel to allow those who are less mobile to play an adapted version of the game. We are also delivering a “She Can Smash” initiative over the summer holidays, which are free weekly sessions for young girls to help introduce them to padel, and hopefully get them and their friends playing regularly. This has all been made possible by working with local schools to help organise and deliver free Primary and Secondary School Festivals with coaching and gameplay.

We have also been to schools to deliver adapted padel sessions, and we have attended a number of local well-being events to partner with local services and understand the needs of the community. My aim now as Interim Manager is to continue working with our local community and services to enable anyone to be active, connect with others and feel a sense of belonging through playing padel.