How to Do
The heavy racquetball paddleball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy racquetball paddleball.
Beginning
1. To serve the racquetball, stand in the service zone (between the two solid lines in the middle of the court), bounce the ball once, and hit the ball towards the front wall, which is opposite where your opponent is standing.
2. The rally can begin once the ball has hit the front wall and passed completely back over the service zone.
Movement
1. Once the serving player begins their serve, they must make one continuous movement.
2. Before striking the ball with a racquet, it must bounce once in the service zone.
3. The served ball must first strike the front wall.
4. Before bouncing, the ball must travel beyond the short line.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
