Now that you’ve gone through the postseason recovery cycle (see my last article, “Taking Time Off”), you are ready for the Preseason Schedule, which starts getting you ready for the fall schedule when tournaments/leagues start up again.
Preseason starts in July and usually lasts for six to eight weeks, or until the end of August. You want to focus on getting back into a routine. Your preseason training program should use the components of flexibility, speed play, aerobic conditioning, strength training , drilling, playing and mental toughness. Give yourself adequate time to prepare your Racquetball Skills, Conditioning Skills and Mental Skills. The below 8 week program will help get you started.
Step 1: Six to eight weeks out
-Start with an aerobic conditioning program of running, biking, stair stepping, and so on for 25 to 35 minutes, and build up to 35 to 45 minutes, three or four times per week.
-Begin strength training with light weights for endurance and cleansing, two or three times per week
-Begin practicing and drilling on the court by yourself (no playing yet), three to five times per week.
-Incorporate mental toughness three times per week….visualization
-Flexibility every day.
Step 2: Four to six weeks out
-Continue the aerobic conditioning program three times per week, and add speed play for 15 minutes once a week.
-Continue strength training, and increase to heavier weights two or three times per week for power and speed.
-Continue practicing and drilling by yourself, but add some movement and service drills, plus play with someone once per week (choose a partner one level below you so you can work on your game and not feel pressured).
-Add in a fourth day of mental toughness…visualization
-Flexibility every day.
Step 3: Two to four weeks out
-Continue aerobic conditioning two times per week for up to 35 minutes and speed play one or two times per week for 15 minutes.
-Continue strength training two or three times per week with lighter weights and more repetitions to begin your maintenance program.
-Continue practicing by yourself one or two times per week, and play two times per week with someone a level below you as well as someone a level equal to you so you can put your skills to the test.
-Add in a fifth day of mental toughness…visualization
-Flexibility every day.
Step 4: Zero to two weeks out
-Continue the aerobic conditioning one or two times per week for 20 minutes and speed play two times per week for 15 minutes.
-Continue strength one or two times per week, tapering to lighter weights and fewer repetition to enter your peak play mode.
-Continue practicing by yourself once per week, and play three times per week with someone one level below you, one level equal to you, and one level above you to push you a little bit to get you ready for peak play and the season.
-Add in a sixth day of mental toughness…visualization
-Flexibility every day.
***For more details on how to train effectively and efficiently and see the specific charts on training pick up a copy of my book, Championship Racquetball ..details below.
In the next issue, I will continue to build your Championship Racquetball Game one level at a time so you too can be ready to become the champion you always dreamed of becoming, by giving you the tools to make it a reality. Rocky and all my athletes’ “Championship Racquetball Games” stem from their focus on ALL 3 sides of the triangle working together so they can develop into top competitors. But without a shadow of a doubt they KNOW how important a “Preseason Training Schedule” is to their success. They are all now getting ready for their season to begin at the end of August 2013. They are living proof it works and their titles substantiate it.
For details on more personalized instruction, a weekend camp, instructional DVD’s, our book, Championship Racquetball, and our APP (coming soon), ALL which covers all aspects of the Sports Racquetball Triangle and more, please visit www.FranDavisRacquetball.com.Fran Davis is a 2004 racquetball Hall of Fame inductee, Racquetball Woman of the Year 2009, Coach #2 IRT Pro Player, Rocky Carson; Coach #1 Women’s LPRT Pro Player, Paola Longoria; Coach Jr. World & National Champion, Intercollegiate Champion, & IRT Pro Player, Taylor Knoth; Coach Intercollegiate Champion & LPRT Pro Player, Sharon Jackson; Master Professional Instructor/Coach USAR-IP. International Racquetball Tour.
