Workout for Racquetball Players

Racquetball is dependent on athleticism, quick movements and endurance. You need to run fast and jump high. You need to stop and start quickly as well as change directions immediately. At the same time, when you are doing this for an hour or more several times a week, endurance is also a factor.

  1. Shuttle Run

    • One of the best drills for quickness is the shuttle run. Do this exercise on an indoor basketball court or gym floor. Place a baton or another object that can be retrieved every 20 feet in the gym. Start at the end line. Take off as fast as you can and retrieve the first baton. Return to the baseline and drop the baton. Sprint to the second baton and pick it up before returning to the baseline and dropping it. Do the same with the third and fourth batons. Take a one-minute break and repeat the drill. This will build quickness and agility, which will help you get to the right spot when you play racquetball.

    Jumpsole Sprinting

    • Put on a pair of jumpsoles to improve your speed and leaping ability. Measure out eight 10-yard sections at the local high school or college track. Sprint 10 yards while wearing your jumpsoles, then walk 10 yards. Alternate running and walking until you have completed your 80-yard sequence. Walk back to the starting line and repeat the drill. This will help you when you have to jump to hit a shot that is going over your head or you want extra power. It will also help your speed.

    Distance Running

    • Running 2 to 3 miles on an every-other-day basis can pay dividends for racquetball players. You run about 1.5 miles in an average racquetball game and you need endurance to complete the game at a high level. You can also run on a treadmill if weather does not permit you to run outside. Run at least 30 minutes on the treadmill to effectively build endurance for racquetball.