Racquetball is a fun and amazing sport. It is enjoyed by many throughout the world. It reached its peak of popularity in the 1970’s and 1980’s after it was created in 1949 by Joe Sobeck. The rules were created from combining handball and squash.
The game is played in a 40×20 size court with the front wall being the main wall where the ball must be hit. The game has many health benefits both physically and mental. It also brings a certain level of social interaction and enjoyment.
The game requires some quick, explosive movements. It can be played by people of all ages and ability levels and provides an awesome cardio workout and also can develop muscle and hand eye coordination.
Is Racquetball A Good Workout?
You can expect a total calorie burn of close to 800 calories per hour. Racquetball is a combination of anaerobic and aerobic exercise as spurts of energy are required at key times. This helps increase the total amount of calories burned.
Often times at the end of an hour of play, the typical player is dripping sweat and the heart rate range can easily range between 120 and 160.
In my most recent match of racquetball, I was averaging between 13-15 calories burned per minute and left feeling spent and like I had completed an excellent workout. During the last 10-20 minutes of my match I could feel the fatigue in my muscles and my spurts of energy weren’t as fast as during the first 30-40 minutes of my match. I left feeling great and satisfied due to the fun match and the great workout that took place.
I wanted more. I couldn’t wait for the next time to compete and get a tip level workout. As someone that also golf, I took satisfaction in knowing that I was building strength in my legs, core and forearms in addition to keeping my hand eye coordination top notch.
As someone that workouts frequently, Racquetball takes my cardio to a new level. It is more difficult than jogging because of the burst of energy required to compete in a match. You are constantly moving and then are required to have those burst to get to certain shots. This makes the game fun and increases the workout.
9 Benefits of Racquetball
Burn Calories
As discussed above the overall calorie burn is impressive. The time flies by and you don’t even realize that you are working as hard as you are. There you are running around chasing the little blue ball trying to hit the shot you need to beat your opponent. The overall calorie burn is similar to the person that runs at a good pace for an hour. But who wants to run for an hour straight? Instead grab a racquet, find a friend to play and go have a good time.
It’s Fun
The game is fun and addictive. Once you get some of the common shots down, the game is easy to learn and adjust. You can see progress over each time you play and your point winning shot becomes better. You have fun competing and it can be enjoyed by people of all ages. It’s a lifetime sport that can bring about great exercise for people of all ages. The games are quick and action filled.
It’s Social
There are many racquetball leagues that allow you to meet different people playing this fun game. I personally play against people at work as we are fortunate to have two racquetball courts at our place of employment. It is enjoyed by a group of us and banter back and forth and bragging rights creates a fun environment even at work. Many seniors can enjoy the game with other seniors and provides a great workout.
Stress Reducer
The game is a time to disconnect from social media and the pressure of work and enjoy the competitive game. It happens quickly and there isn’t time to stress about things in the outside room.
There you are in the court with an opponent or two to enjoy the game. You leave feeling good about yourself physically as you continue on a journey to live a long healthy life. Not only are there major physical benefits to working out through a game like racquetball, but it is a great stress reducer as well.
Good for the Heart
Due to the constant motion required in racquetball your heart rate levels stay up and you are pushing hard to compete. This helps keep the heart strong and a good workout occurs. My heart rate stayed above 100 and reached my peak levels at certain times after a longer rally as we battled back and forth.
Works Entire Body
I played a lot of racquetball in my teenage years and early 20s and then didn’t play for an extended time. I am someone that works out almost daily, but I was still sore after my first couple of times back. My body did adjust, but I could feel every area that I was working.
The backside of my upper legs were sore from the movement and the squatting motion that takes place when getting ready for a ball to be hit by your opponent. Once you battle through that initial soreness you will feel good and receive a full body workout.
The hand eye coordination is being developed as well as the forearm strength. Racquetball is a great cross training for sports like baseball and golf, which both require hand eye coordination and strong forearms. It can also get your legs and heart in shape for many other sports. The quick burst of energy and movement can transfer to many sports pretty well!
Rain or Shine
My favorite thing about racquetball is that it is a great winter sport. You don’t have to worry about the rain or snow that might keep you from playing other sports you enjoy. Racquetball is an indoor sport that is played in a temperature controlled room with some nice lights.
My group at work often plays during the winter and early spring months. When we get back onto the golf course or head off for spring hikes, we are ready and are in shape. The calories burned help you also prepare for bathing suit season. The weather cannot stop us from enjoying the game we love and we can play at anytime of day.
All Skill Levels
Players of all skill levels can enjoy the game. The key is to find someone at a similar skill level to enjoy the game with. When the skill levels are too wide ranging the length of the rallies are shortened and you don’t receive as good of a workout. When both players are of similar levels, especially with serving, the game is a blast and you maximize your calorie burn and overall workout.
All Age Levels
I have played with racquetball players from the teenage years all the way through the late 60’s. In fact, the guy I played in his 60’s beat me pretty good. His ability to know the court and move beat me even though I was more athletic. He was able to move and enjoy the game along with me. At the facility I play, there is a group of seniors that play every Saturday morning. Once again of the major keys is finding a good opponent or two to compete against and have fun.
Related Questions…
Skills Needed for Racquetball?
The major skills needed for racquetball are solid hand eye coordination and the ability to move quickly from spot to spot. One must also develop the skill of reading where the ball is headed, which actually reduces the overall movement need to play the game. Early on a person new to the game can find themselves running all over the court tracking down the ball. Instead, watch the experts and see how they use the middle of the court frequently.
The serve is a major skill that can make a difference in a match. If you take two evenly matched players, the person with the better serve will win more frequently due to the number of aces or bad spots he or she is able to put their opponent in.
Understanding the angles of the court is vital to long term success in the game. One must understand the direction the ball will bounce off of one of the four walls to anticipate where the ball will be. If you are unable to anticipate you will spend time chasing the ball all around and take bad routes.
Overall, the ability to move quickly and take 3-5 quick steps will serve you well. Once you play longer you will get better at the point winning shot that hits the front run or concern and rolls out on the ground.
Many former tennis players can have an advantage once they get past putting spin on the ball. Top spin is not required and you are better off making a sweeping motion versus an over the top swing or cut swing.
How Many People on a Court for Racquetball?
Racquetball can be played one on one or even in a game called cutthroat (3 person) and all the way up to 2 on 2. I prefer to play one on one because it feels safer, although, with more experienced players the 2 on 2 or cutthroat game can be a ton of fun, but the court can seem crowded. The 3 person game requires the person serving to play 1 on 2 against the opponents. The person serving must beat those two to earn a point. The serve rotates through and it can be difficult to win a point.
Why is Racquetball Fun?
It is highly competitive and a great workout. In our world when you can combine those two factors you have a great combination. You don’t have to spend time chasing the ball around the court like tennis and the weather is always perfect for racquetball. It is a great winter sport and courts can be found in most communities. The game happens fast and the pace is incredible.
What Equipment is Need To Play Racquetball?
There are three essential items to play racquetball:
A Racquet: These are relatively inexpensive and can be picked up from a variety of different places. Start off with a beginner level racquet and learn the game first before spending big bucks on the more expensive racquets.
Protective EyeWear: These are essential. Do not play without protective goggles. The last thing you need to take a ball to the eye and lose your eye site. They may not be the most comfortable piece of equipment when you first play, but please wear them.
A Ball: The racquetballs can be purchased for pretty cheap and they last a decent amount of time. They too can be picked up at many different places.
Other Options
Shoes: You can buy a specific set of shoes or wear a comfortable pair of clean shoes that have good traction. The floor is a wooden floor, very similar to a basketball court floor. You want a pair of shoes that are comfortable and light, but provide enough support in the ankles.
Glove: Some people prefer to wear a glove for a better grip on the racquet. It is not a bad idea to eventually add, but not essential when you first start playing. You will sweat a lot and might find that your hand gets sweaty and it makes it difficult to grip your racquet.
Take Action…
Here at sportswarrior365, we encourage you to find your passion and compete as frequently as possible. Racquetball provides a great opportunity to get a great workout burn up to 800 calories per hour and enjoy the social aspect of it all. Some people will absolutely love the game and the workout benefits! Check out our many other sports related posts and find your passion!
As always make sure you are in good physical shape and check with your doctor before beginning a new workout or activity.