Paddleball Fitness Training

Paddleball Description

Paddleball is very similar to racquetball. One of the differences is that the paddle is solid instead of stringed. Paddleball offers a good mix of athletic conditioning and strategy skills. It is relatively easy to learn the rules and objectives of the game. However, to become a skilled player, it is necessary to practice often and to learn the various strategies involved in the game. Always warm-up and stretch before playing paddleball.

Paddleball Risks

• Elbow injury, especially lateral epicondylitis, sprains, fractures (from falls)
• Shoulder problems such as impingement syndrome and muscular strain
• Achilles tendinitis, groin and calf strains
• Ankle sprains from awkward twists or falls
• Knee sprains, tendinitis
• Cuts, scrapes and bruises from falls
• Eye injuries

Paddleball Sport-specific applications

• Paddleball competition
• Good practice for various racquet sports (tennis, racquetball, squash)

Paddleball Equipment required

• Paddle: usually constructed of wood
• Ball: usually made of rubber; same ball as the one used for handball
• Gloves (optional): prevent blisters on the hands
• Protective goggles: prevent eye injuries
• Footwear should provide ankle support and a flexible sole, bordered by a slightly rounded edge; wear 2 pair of socks to avoid blisters
• Rosin or chalk: aids grip when gloves aren't used

Paddleball Applicable substitutions

• Handball
• Racquetball
• Squash
• Badminton
• Tennis

Paddleball Reference sources, organizations and publications

• National Paddleball Association: PO Box 91, Portage, MI 49081
• Local parks and recreation departments

Mode

Cardiorespiratory:Anaerobic/Aerobic/Interval

Fitness Benefits

• Cardiorespiratory 3
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 0
• Body Fat Recution 0

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, shoulders, forearms, triceps, hip adductors, gluteals, and calvesSecondary muscles: biceps, hamstrings, hip flexors, upper back, lower back, abdominals, obliques and chest

Energy expenditure

Approximately 0.081 Calories per minute per pound of body weight