Racquetball Fitness Training

Racquetball Description

Racquetball, one of the most popular indoor sports in America, is a game in which participants hit a ball against a wall with stringed racquets. The object is to strike the ball in such a manner that your opponent cannot make a good return before the ball bounces twice. It can be played either inside or outside. This sport does a good job of increasing cardiorespiratory and muscular endurance. Skill, strategy and quickness are the most important requirements of racquetball. Racquetball can be played with two to four people.

Racquetball Warnings

  • Those with a history of ankle, knee, hip, lower back, wrist, elbow or shoulder pain should seek medical clearance prior to engaging in raquetball.

Racquetball Risks

  • Elbow injuries such as lateral epicondylitis, sprains, fractures
  • Shoulder problems such as impingement syndrome, muscular strain
  • Groin strains
  • Achilles tendinitis and calf strains
  • Ankle sprains from awkward twists or falls
  • Knee sprains, tendinitis
  • Cuts, scrapes and bruises from falls, wall contact or player collisions
  • Blisters on the hand and foot
  • Eye injuries from ball or racquet

Racquetball Sport-specific applications

  • Competition on national and international levels, including the Pan American Games

Racquetball Equipment required

  • Racquets: constructed of fiberglass, graphite or other compounds; should have a wrist thong for safety
  • Ball: made of rubber
  • Gloves (optional): prevent blisters on hands
  • Protective goggles: prevent eye injuries
  • Footwear: avoid aerobic or running shoes, look for a rounded edge along a flexible sole; should provide ankle support; wear two pairs of socks to avoid blisters
  • Rosin or chalk: to aid grip when gloves aren't used

Racquetball Applicable substitutions

  • Paddleball
  • Handball
  • Squash
  • Tennis

Racquetball Reference sources, organizations and publications

  • The American Amateur Racquetball Association (AARA): 815 North Weber, Colorado Springs, CO 80903­2947, (719) 635­5396
  • RACQUETBALL Magazine (published by above organization)
  • Racquetball:The Sport For Everyone, Randy Stafford, Stafford Publishing, 2876 Putting Green, Memphis, TN 38115


Cardiorespiratory: Aerobic/Anaerobic/Interval

Fitness Benefits

  • Cardiorespiratory 3
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 3
  • Body Fat Recution 2

Fitness Requirements

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

Muscle groups used

Primary muscles: forearms (wrist extensors, wrist flexors), rotator cuff muscles, upper back (rhomboids, latissimus dorsi, trapezius), shoulders, chest and quadriceps Assistance muscles: triceps, biceps, hamstrings, gluteal muscles, hip abductors and calves

Energy expenditure

Approximately 0.081 Calories per minute per pound of body weight

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