One of the questions frequently asked is “How do you train for racquetball?”
Here is my take on this loaded question. First, everyone comes to me with different skills. I try to make a plan around those skills. For example if someone is strong, the strength training component of the program probably will not be as rigorous as someone who comes to me needing more strength.
So individualized training aside, here is a basic breakdown of training.
Skill–60-70%
Strength (functional training might be a better phrase)-15-20%
Cardio vascular training-15-20%
Now these are general areas and within these areas are: Skill: footwork, forehand, backhand, serve and return of serve Strength or functional training specific to racquetball.
Cardio Vascular training-two workouts at least per week demanding an 80% of Maximum Heart Rate. This allows athletes to recover after rallies, between games, and between matches. It also allows athletes to train during the week and recover.
All of the above should be periodized, meaning cycled workouts to vary throughout the year in macro cycles of 5 weeks with a week rest and micro cycles of one to 3 weeks to fine tune and peak during the most important tournaments of the year.
Admittedly this is basic and must change to fit each athlete. One schedule for every athlete does not work! You must train specific if you wish to be terrific!!