July - August 1998
Vol. 9, No. 4

HEAD RULES: Preparing for a New Season

Too often players come back too quickly after a long break... and just try to start where they left off ... a big mistake! Here’s a step by step process of how the pros and elite athletes come back gradually so they do not risk injury and are able to re-build consistency along the way:

Step 1: 6-8 weeks out
• Start with an aerobic conditioning program of running, biking, stairmaster, etc., for 20-30 minutes and build up to 30-45 minutes, 3-4x per week.
• Begin weight training with gradual weights, building up to heavier weights/lower reps to build power and strength, 2-3x per week.
• Begin practicing on the court by yourself, no playing yet, 2-3x per week.

Step 2: 4-6 weeks out
• Continue the aerobic conditioning program 3x per week and 1x per week add anaerobic conditioning like court sprints, hill work, or 10-yard dashes for 15 minutes.
• Continue weight training 2-3x per week as is.
• Continue practicing by yourself, but add some movement and service drills, plus add in playing with someone once per week, one level below you so you work on your game and not feel pressured.

Step 3: 2-4 weeks out
• Continue aerobic conditioning 2x per week up to 30 minutes and 1-2x per week anaerobic conditioning 15-20 minutes.
• Continue weight training 2-3x per week with a little lower weight and a little more reps to begin your maintenance program.
• Continue practicing by yourself 1-2x per week, and play someone a level below you and play someone equal to you so you can put your skills to the test.

Step 4: 0-2 weeks out
• Continue the aerobic conditioning 1-2x per week for 20-30 minutes and 2x per week aerobic conditioning for 20 minutes.
• Continue weight training 1-2x per week on a lower weights and lower reps to be in complete maintenance mode.
• Continue practicing by yourself once per week and add playing 2-3x per week, one level below you, one level equal to you and one level above you to push you a little bit and get you good and ready for the season.

This four-step process will build a strong, solid foundation that will have you prepared for your first Fall tournament, and gradually build you up and make you tougher as the season progresses (check with your physician before you begin any of this process). Remember if you start off too quickly and don’t pace yourself you will probably run into a road block and danger ahead ... so play it smart, slow down and take your time.

Hopefully, we’ll see you at one of the Head Rules Racquetball Camps to learn this more in detail ... Slow and steady!