Conditioning

Warmup

If you are 15 years old, you probably feel like you can hit the ball hard and fast... and you probably can. If you are 40, you may feel like you can hit the ball just as hard and fast, but because your body is much more susceptible to injury, there's a danger in doing so. That is why it's a good idea to warm up before playing hard. An improper warm up or none at all, can lead to sore muscles, a sore elbow and even severe injury. You will not enjoy racquetball or squash if you are always aching. In fact, every athlete should go through a routine warm up prior to exercising or playing a game.

Why and When

The idea is to increase the blood flow through your muscles before you start pushing them to their limit. You really don't have to do much. Just 5 or 10 minutes of light calisthenics and stretching before you get on the court with be sufficient. Once you get on the court, jog around it a few times and orientate your body to the court, the lights, etc..

Stretching

Attain a full stretch using slow motions. Then hold the fully stretched position for about one minute. If you feel pain, your are stretching too far. Do not bounce or use quick, jerky motions because these can have counter-productive effects and sometimes cause muscle tears.

Warm up your arms by moving them slowly in a wide, circular motion. This exercise is sometimes called the windmill. Bend over and touch your toes to loosen up the back and the back of your legs. If you have recently turned your ankle or have weak ankles, rotate your foot slowly for a while. Definitely consider using an elastic ankle brace since it will provide you support and help increase the blood flow to the ankle area.

Bounce lightly on the balls of your feet fro a minute to loosen lower leg muscles. There are many other exercises, but these are the minimum that you should peform before playing a game.

On-the-Court Warmup

After finishing the brief jog, begin by hitting the first few balls softly. Then progress to practicing each of your favorite shots, increasing your velocity as you warm up. Don't try to hit a series of "power" shots without mixing in some soft shots. Rather, concentrate on increasing the range of your swing in small increments until you can achieve full arm extension. Work on your forehand and backhand from both sides of the court. Don't try to get too fancy... establish the appropriate awareness and attitude for the upcoming match. If the court is "chilly or cool", wear a warmup suit for at least the first 10 minutes.

Food for Fitness

Even if it goes without saying, I'll say it anyway: The right diet is one that keeps you healthy and energetic. For some people, a change in diet can produce dramatic improvements. In this context, the word diet means the food you eat, not a calorie reducing regimen.

Most players consume an excessive amount of sugar, salt and fatty foods. These players will be more sluggish and out of shape than those eating correctly. Athletes who have substantially reduced daily sugar intake have found a new level of energy they never thought they could attain. Fatty foods tend to stay in the stomach far longer than vegetables or potatoes, creating a long lasting feeling of fullness.

If you eat a balanced meal with items chosen from the four basic food groups, you will get plenty of nutrition to play racquetball or squash without using vitamin supplements. These food groups are 1) Milk group: milk, cheese, yogurt, 2) Protein group: meat, fish, poultry, eggs, beans, nuts, 3) Fruit & Vegatable group: apples, bananas, oranges, tomatoes, spinach, broccoli, cabbage and 4) Cereal & Grain group: rice, whole-wheat bread, oatmeal, sunflower seeds. Of course the quantity of food you eat will depend on the amount of exercise you plan to perform.

Players should avoid eating two hours prior to a match. Complex carbohydrates such as macaroni and whole wheat bread usually digest in less than two hours. This food is quickly converted to energy, in time for your upcoming competition. Protein rich, fatty foods, such as beef, digest more slowly and won't provide you the energy you need to perform at your optimum level.

Perhaps the most overlooked nutrient is water - before, during and after the match. During a vigorous match, it is possible to loose two to four quarts of water. If this water is not replaced, you will suffer energy loses and your endurance level will decrease. Don't supplement your water intake with anything else, like salt or potassium tablets. In addition, avoid eating a lot of bananas right before a match. While they do contain a high concentration of potassium, they will make you feel bloated and don't necessarily prevent leg cramps.