As an undergrad with a Phys Ed minor I learned that there are some rules for sports conditioning. That has not changed in 52 plus years since college. They are-frequency, duration, and intensity.
I will add one more for racquetball players and especially coaches–Specificity of exercise-
Huge factor in conditioning.
Racquetball coaches-listen up-plyometrics are not necessarily good for racquetball. I’m not saying they are bad but they are dangerous if you do not do the strength training required to protect your body from injury. Most college football programs demand their athletes be able to squat twice their body weight before engaging in plyometrics. Since our sport does not demand vertical leaping ability, it is not only counter-productive, it is downright dangerous, especially to kids. The soft lining of bones growing makes 25 and under athletes susceptible to injury. Instead work on what our 90s USA team speed Coach Scott Phelps called “plyo-quickness” which means the feet leave the ground for a little bit of air.
Too much air and the athlete is off the ground when the ball is struck and cannot track the ball as fast! I see you tube videos of racquetball players doing all of these interesting drills. Let me share a secret I have learned in these 50 plus years of coaching. Want to train for racquetball? Play racquetball!
Want to train for cross-fit competition-do cross fit! Want to set an agility ladder record and train on the ladder you will get better on that ladder but….want to get better at racquetball?? Well….you get the picture!