Paddleball Fitness Training

Paddleball Description

Paddleball is very similar to racquetball. One of the differences is that the paddle is solid instead of stringed. Paddleball offers a good mix of athletic conditioning and strategy skills. It is relatively easy to learn the rules and objectives of the game. However, to become a skilled player, it is necessary to practice often and to learn the various strategies involved in the game. Always warm-up and stretch before playing paddleball.

Paddleball Risks

  • Elbow injury, especially lateral epicondylitis, sprains, fractures (from falls)
  • Shoulder problems such as impingement syndrome and muscular strain
  • Achilles tendinitis, groin and calf strains
  • Ankle sprains from awkward twists or falls
  • Knee sprains, tendinitis
  • Cuts, scrapes and bruises from falls
  • Eye injuries

Paddleball Sport-specific applications

  • Paddleball competition
  • Good practice for various racquet sports (tennis, racquetball, squash)

Paddleball Equipment required

  • Paddle: usually constructed of wood
  • Ball: usually made of rubber; same ball as the one used for handball
  • Gloves (optional): prevent blisters on the hands
  • Protective goggles: prevent eye injuries
  • Footwear should provide ankle support and a flexible sole, bordered by a slightly rounded edge; wear 2 pair of socks to avoid blisters
  • Rosin or chalk: aids grip when gloves aren't used

Paddleball Applicable substitutions

  • Handball
  • Racquetball
  • Squash
  • Badminton
  • Tennis

Paddleball Reference sources, organizations and publications

  • National Paddleball Association: PO Box 91, Portage, MI 49081
  • Local parks and recreation departments



Fitness Benefits

  • Cardiorespiratory 3
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 0
  • Body Fat Recution 0

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 2
  • Muscular Strength 1
  • Muscular Endurance 2
  • Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, shoulders, forearms, triceps, hip adductors, gluteals, and calvesSecondary muscles: biceps, hamstrings, hip flexors, upper back, lower back, abdominals, obliques and chest

Energy expenditure

Approximately 0.081 Calories per minute per pound of body weight

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