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Racquetball After 40 – How to Beat the Younger, Faster Player
My return to racquetball began six months ago, shortly after my 42nd birthday. After one session in the 4-wall ping-pong room, I quickly remembered why I love this game. Action. Speed. Aggression. Strategy. Lateral movement. Body Slams. Trash talking…Racquetball has all that – plus a great cardio workout. After an hour I was spent.
The next day I also remembered why I stopped playing. Ouch. Sore in places I forgot I had. However, within a few weeks of regular play 2X a week – and with a diligent warm-up routine – my body quickly acclimated.
I’m not a doctor or a professional athlete, but I love to play sports and stay active, and I’ve learned what to do to keep my aging body in the game. If you want toget back into racquetball (and come on…I know you do!) here are three areas you need to focus on in order to keep playing…and winning.
1. Do not write checks that your body cannot apply
The adrenaline of the game can motivate you to make plays that will punish your body. The two most common body breakers are: diving for the ball and running into a wall. Add to that hyperextending your joints and hit the ball too hard and you have a recipe for a seriously taxing body after your court session. If you play several times a week, these nagging bumps and bruises can turn into serious injuries that will take you significant time to recover. If you’re over 40, you probably have a few more LBs than you did when you played in your 20s. Extra weight combined with hard impacts and lunges will lead to heel bruises, knee strains, or withdrawal (or all!). I’ve had them, and the only way to recover is usually to do NOTHING for a long time – and that’s just no fun.
Don’t let your pride get the best of you. I have lost many playing partners who put up a good fight for one game but could not come back to play again next week.
Use your head. Stretch for at least 15 minutes before playing. Preface your stretch with a short jog. Play against the side walls for at least 5 minutes. Practice playing low to the ground – it’s the low lunges that lead to muscle pulls, so warm up that muscle behavior before you play.
Deal with your post-game injuries ASAP. Don’t be a hero and limp for a week – if you do, you’re starting down the path of a long-term nagging injury. Ice it, jacuzzi it, asprin it, wrap it, etc. Get sleep so your body can heal. Take glucosamine for your joints. If youare take care of your body, it will acclimate…just don´t expect it to bounce back like it did in your 20s!
2. Gear up
Goggle, Shoes, Racquet glove and Knee Support. This is your required battle gear.
Yes, glasses can fog up…but eyeballs can’t be replaced. Every time I think about peeling off my glasses – I end up taking a shot at the mug. A compressed racquetball hitting your eye socket can directly suck out your eyeball. Enough said. Bring 2 pairs and turn them up if one misses.
Shoes. You need good shoes that fit well. Don’t grab your old nikes – get some new shoes. You don’t have to spend a fortune. Get 2 cheap pairs that you can rotate so the shoes have time to recover. If your ankles are a little out of practice, you might consider basketball shoes for extra support. If you twist an ankle, you’re on injured reserve for a while. Or you can wrap your ankles before playing. Hey! It’s not about looking pretty…it’s about winning!
Racket glove. Keeps your wrist from getting carpal tunnel from straining to grip the racquet. Worth the small investment.
Knee support. I’m not a big guy … 170 pounds, 5’10 “- and I’m in OK shape. But, I wear knee supports, and I’ll tell you why. Because my knees were taking a pounding. If you want to play hard, you’ll end up diving for the ball or crawling off the floor. You’re a fighter – you can’t help it! In the heat of battle, your knees will take the beating, but the next day you’ll be sore do. And every next game… they get worse, and worse. Soon you’ll have to stop playing for a while You’ll have to go to work on Monday and still be a grandpa mule to all your families mess! Make sure you have enough body left over for your family!
Don’t look with velcro knees… you’re not laying a tile! Simple slip-on, breathable latex-type knee supports that are not so tight as to restrict movement will help your knees survive.
3. Winning Strategy: Placement & Positioning. Especially important if you’re playing younger bucks who have energy to burn. To save your energy, you have to play smart. Playing smart involves putting the ball in the right place, and putting your body in the right place on the court. Hitting the ball hard doesn’t win games. Placing the ball where your opponent isn’t does. Make the bastard run. Make them dive. Let them beg for mercy!
Here are a few gambling tips I’ve learned that will increase your chances of winning.
1. Quiver O’ serves. You should have 3 or 4 good serves in your arsenal. Change your serve. Look back before you serve to see where your opponent is. Hitting in the backhand corner is good, but have it play from the side wall before the land. Hit one that goes to your opponents ankles – fast. Mix in a dying high-angle lob that you can’t play from the back wall. Include a quick ball wall-hugging backhand. As soon as you get your opponent striking out on your serve, keep varying it and feed the serves quickly. Don’t give them time to settle.
2. Body Positioning. In general, regarding position, try to stay in the middle of the court. If youare against a wall, hit a cross wall shot so that the ball returns to where you are – forcing your opponent to your wall. Do not interfere with the ball. If your opponent is ahead in the court, drive him back with a ceiling-first shot that forces him back. If you find yourself in a corner, get out and return to the center as soon as possible. Stay in the middle.
3. Wait for the ball. When you get a good forehand shot, don’t blow it. When you see a lane where you can hit the ball, make sure you are ACCURATE in your shot. If you are all juiced up, you will hit it too hard and the ball will bounce too high, causing your opponent to come back with a back wall.
If the ball goes past you, no big. Turn over and rinse it off the back wall. Play your game, not your opponents game.
4. Find the Achilles heel. Play a variety of shots early in the game to find your opponents weakness. But don’t experiment if you have a kill shot. Take the kill. Play with your opponent if you can afford it.
5. Hold the serve! You can’t score if you don’t have the save. When you return a serve, it’s GAME ON time. Get the service back at all costs. Don’t let your opponent run up a tab. How do you do this when they have a wicked service? Learn how to read your opponents body language. Normally a server will ‘telegraph’ their movement with a flick of the feet, a twist of the wrist grip, a drop of the shoulder. These little ‘reads’ will give you that extra millisecond to get a jump on that service and get that SOB out of the server box.
6. Placement, placement, placement. Make your opponent run, scramble, dive. EVERY shot should be hard to come back from. That doesn’t mean it has to be a kill shot, or a hard hit ball. To put the ball where your opponent isn’t, you need to know where they are! Which leads to my next tip.
7. See the ball and see your opponent. Develop your kung fu senses. If your opponent is scrambling, they will generally hit weak returns (except for the sometimes LUCKY kill shot!). Try to anticipate where their next shot is going.
8. And finally, my favorite tip. If you really want to get better, play at least 2X a week, and play with someone who is better than you! My regular partner beats me pretty much every game. He’s just Ninja good. A huge arsenal of deadly serves. A wicked kill shot (forehand and backhand). And an excellent strategic player. This guy played competitively when he was younger and never stopped. BUT, I win on him and I beat him a few times. I prefer a challenge to a win. I also easily beat other racquetball players.
BUT…I don’t recommend getting obsessed and playing 5+ times a week. You will beat your body and burn your thirst after the game. Find some regulars that you can play with and stick to a schedule.
Have fun, cross-train, play hard, and keep those young guys RUNNING!
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