I was in an interview with Troy Duffy the director of The Boondock Saints 2: All Saints Day, sequel to the cult classic The Boondock Saints, released ten years earlier. 

I flippantly asked Duffy if he worked out in hopes of finding another angle to sell my interview. He chuckled and said loudly “No!”

But, he told me that the star of the movie, Sean Patrick Flanery, holds a black belt in Jiu-Jitsu and teaches it around Los Angeles.  I took my lead and did my research.   

Started at Age Nine

I discovered that the 44-year-old actor holds a black belt in Brazilian Jiu-Jitsu. He began his martial arts training at the age of nine. 

First, he studied Tae Kwon Do because he thought it was the ultimate fighting technique.

He told Fight Magazine he thought if you had a black belt you could beat up guys like the character in the television show Kung Fu. 

Flanery found his calling and continued to train in a variety of martial arts styles.  At the inaugural UFC event in 1993, he saw Royce Gracie command a much larger competition with his Brazilian Jiu-Jitsu. 

Flanery gave up everything else and decided to master this discipline. He didn’t have the earnings to follow an education in jiu-jitsu, right away. But he made the decision that he would study Brazilian Jiu-Jitsu.  

His acting career started to take off after he nabbed a lead role in the television series The Young Indiana Jones Chronicles.

He was cast in several prominent pictures including Powder, Simply Irresistibleand The Boondock Saints. 

Started Jiu-Jitsu Training

Flanery started his formal Jiu-Jitsu training in 2001 at RicksonGracie Jiu-Jitsu Academy. He wanted to learn under the champion himself.

Flanery started as a white belt and trained three times a week. The process was intense and jiu-jitsu consumed his life. 

He continued his acting career, taking on roles in Stargate SG-1, The Dead Zone and Charmed. He stilled trained hard.

He even took 6 months off from his acting career to truly master the discipline. 

Flanery entered the Pan Ams Jiu-Jitsu tournament as well as others. He was very successful, becoming the first annual Inland Empire Champion in 2002.  He also became the American Nationals Champion and Pan American Champion in 2003. 

Started a School

Flanery decided to train under Shawn Williams, who earned his black belt from Renzo Gracie.

A strong bond developed between them and they started their own school, Hollywood Brazilian Jiu-Jitsu.

By 2008, Flanery proudly received his black belt from Williams. The instructor’s first time he had ever given one to a student.

No doubt Flanery will be celebrating the The Boondock Saints 10^th Anniversary March 11, 2010.  Special screenings are set at selected movie theaters nationwide. 

The Boondock Saints II: All Saints Day DVD will be released the same day, marking a huge celebration for Boondock Saints fans.

But when it comes to acting, Flanery takes martial arts far more seriously, which you can discover for yourself when you visit him at his Jiu-Jitsu school in Hollywood.

Oscar parties can be a time to indulge, but that doesn’t mean your slim figure should suffer. Formulating a fitness program to eat right and watch your food consumption is great. 

Sugar, carbohydrates and calorie intake shouldn’t increase just because you are at a social event. You can still eat the right foods and celebrate with party foods that are good for your body. 

Even if you are going to watch the Oscars with just your family or a few friends, you can plan for healthy party snacks.  

Drinks

Every party comes with drinks. Sparkling mineral water is a great drink with a slice of lemon. The bubbles make the water special. It even comes in different natural flavors like lime, orange, cherry and lemon.   

Lemon and water make a great Oscar party drink. It replenishes water lost from drinking alcohol and caffeine.  The drink contains absolutely no calories or fat. 

Sipping Wine

An Oscar party does mean to let loose and drink up. So if alcohol is a must and you want to be healthy, you can serve red wine.  

Just skip the hard stuff and drink a glass of red wine.  Red wine is rich in anti-oxidants. Anti-oxidants protect your heart and help the body maintain healthy cells. 

Go Nuts

When you hear who wins best supporting actress, the party might go nuts. But don’t shy away from nuts as a party snack because they are an excellent source of good fat. 

Hazelnuts and almonds contain good fat and they are tasty. The food fat from nuts promotes healthy skin, hair and nails. 

Veggie Food

The Oscars runs over three hours. That is a long time to be drinking and snacking. Setting out a creative, lush vegetable tray is always a blockbuster at long party. 

You can’t go wrong with a vegetable tray.  If you desire something unusual or creative, include green beans, blanched asparagus along with the usual carrots, celery and broccoli.

Vegetables are low in calories, full of nutrients and 100% fat-free.  Not to mention they are filled with enzymes and fiber.

Healthy Dips

Make sure you dip the veggies in anything besides mayonnaise, cream cheese and sour cream base dips. 

Hummus, avocado or fresh salsa make tasty dips.  Hummus and salsa are low in fat and calories but loaded with nutrients. Avocado contains good fat and is a great dip for vegetables. 

Desert

When the best song or best costume awards are handed out, it’s desert time. You have two choices.  

Prepare a colorful and delicious fruit bowl of apples, pears, oranges, strawberries and bananas. 

Fresh fruit is nutritious and a wonderful way to end a party. For those who love cakes, place slices of chiffon cake out for the guests with the fresh fruit. 

Offer a simple low or fat-free whipping cream, which you can find in any grocery store. 

Watching the Oscars with friends or family makes a great party. It doesn’t mean you have to eat bad food. You can eat good food and still have a great time. So, celebrate the winners and party in a healthy way.  

 

I still get baffled and even frustrated by hinder calls in racquetball. If you are a racquetball player you understand what I mean. Hinders are the calls that truly separate the good players from the mediocre players.  

During my years of playing, I have experienced some of the most ridiculous hinder calls ever. I have even been in a racquetball match that turned into a shouting match over a lousy hinder call.  

I am not talking about tournament matches. I am talking about a friendly, competitive match at the local racquet club. 

Type of Match

Tournaments have referees for each match. The referee is responsible for calling hinders, not the players.  Having a referee call hinders makes a better match.  

But in a non-tournament match, the players are responsible for calling hinders. That can lead to trouble if hinders are called incorrectly.  

Bad hinders calls typically break down a game. Some players call hinders too much and players get frustrated. Some players don’t call hinders enough and players get hurt.         

A good player is consistent with hinder calls. He sets up his standard and sticks with it. Some players change their standards as they play the game, which can be frustrating. 

One rally they hit around the player, the next rally they call a hinder.  Another rally they cross in front of you, so you can’t swing.   

Play Same Levels

It’s a good idea to play with someone at your level of the game. That way the hinder calls are more likely to be mutual.   

Playing with someone at your level of the game can mean less hinder calls, too. That means fewer injuries and fewer frustrations.  

You could have close calls in the game and decided not to stop, that is fine. You just continue the game and stay with it.         

It’s a good idea to set the rules for hinder calls and follow them. That way, the calls are consistent and steadfast.  

These rules may be between players or individually followed. The key is to be consistent with the calls. You don’t want to call a hinder one way and then another way. That can be baffling and frustrating for other players.  

Player Calls the Hinder

Unless the hinder is blatant, do not call a hinder. Let the player have his shot or his win of the rally.  

Make all hinder calls fast and loud — no wishy-washy calls. “Well, I think you were in my way.”  “I am pretty sure…”     

Second guessing doesn’t work. You want to eliminate any confusion as to whether the play had a hinder or not.  

You cannot call a hinder for another player unless safety is involved.  “George, look out!” “Hinder!”    

A player running into another player does not automatically mean a hinder. The player runs into another player, but still manages to get the ball, is fine. 

But if a player runs into another player and continues after the ball, misses his shot, he can’t call a hinder. The hinder has to be called before the player tries his shot.  

Also, if the player runs into another player but could not have retrieved the ball anyhow (kill or pass), there is no hinder.  

Safety first is the main factor.  Always call a hinder immediately when safety is an issue. From my experience, it’s better safe than sorry.  

I will cover more hinder calls next week. In the meantime, have a fun and safe racquetball game. Watch out for those hinders! 

Top photo by Shane and second photo by Holly Ogren

I drink so much water every day that it feels like I drink gallons on any given day. I drink so much because I am a very active person. I work out every day. I know water is my life source.

Water is my life source for a very good reason. My body feels better when I drink plenty of water throughout the day.

Stay Unclogged

Without enough water our bodies get a little clogged and don’t run as efficiently as they should run. When your body lacks water,  you are more tired, restless and drained.

If you workout as much as I do, every day, then it’s important that you drink more than eight glasses of water a day — more like 10 to 12 glasses a day.  

It’s a healthy idea if you drink an extra cup or two when you workout.  All the sweat needs to be replaced with fresh water.

I have read reports that if you drink 5 percent less than the recommended daily amount of water, it can affect your mental and physical performance by 30 percent.

Water flushes impurities out of your body.  If you don’t hydrate, you’ll feel tense, achy and experience headaches. Sometimes, you might even feel nauseous.

Someone once told me that water helps keep our joints well oiled.  I rather think of it as moist or fluid, flowing.

The key is that water prevents joint disease like arthritis. Keeps those mineral deposits flushed out of the body.

My digestive system works better when I drink plenty of water. Most people will swear drinking water helps prevent constipation, irritable bowel syndrome and many other digestive diseases.

I have healthy skin because I hydrate my body with water. If you drink enough water, you can easily ward off skin maladies like wrinkles, eczema, psoriasis, dry skin and spots.

Squeeze a Lemon

I drink a glass of fresh water with a squeezed lemon every morning before I drink or eat anything else.

I rinse my mouth because lemon can remove the enamel from your teeth. 

If you can’t find a lemon to squeeze, a little bit of orange or grapefruit juice works just as well.

I try to drink water that is room temperature, especially in the mornings.

Some people like to drink warm water with lemon in the mornings. I find this time consuming and hard to do, but you might like it.

The idea of drinking lemon in the morning is to break your fast from your night’s sleep. Get it: breakfast means break the fast.

Lemon and water also tones your kidneys, keeps them working properly.  Some people add a lemon to their water at every glass.

Bottle Water

A local nutritionist swears by Fiji water because their bottles create less toxicity in the water you drink from their bottles. He also recommends 365 Water at Whole Foods. 

But whatever water you choose to drink, make sure you take the time to discover which brand or type of water is best for your body to drink. 

You might even consider filtering your water until you find a brand of water you like. I use a Pur filter from my kitchen faucet.  Then, I drink Fiji and 365 Water in their bottles.

My next post will be about water filters because there are some very effective filters on the market and I have been contemplating changing my water ways to only filter water.

Until then, have a glass of water on me and feel refreshed.

After a long day of random work and putting out fires, I joined a 45-minute kickboxing class. It was fast and invigorating.

In kickboxing you kick up a storm while getting one of the best cardio workouts available. Not to mention lots of relief from a hectic day on planet Earth.

My knees pumped, my legs snapped with my arms and legs flying. Yes, I sweat and it pours down as I jab, jab – kick.

Latecomer

I am a latecomer to the most publicized cardio craze. Kickboxing has captured the world for at least two decades. It’s a knockout punch that hits your target heart rate in a fun, knee-slapping way.

My instructor is so positive. It makes the class even more appealing.  Her classes are pretty predictable, which is what you want in the fast moving workout.

She performs a standard method of kickboxing sans bags and gloves. The key is cardio and using large muscle groups. She reports burning 450 calories per class from her own wrist monitor.

We follow our instructor with a simple warm up, light stretching and simple jabs with easy kicks.   

She establishes a routine within the time span of the class. She calls it “layers.”  She begins simple with jab, jab, hook, hook.

The class gets that layer down on both the right and left side of the gym room. Then, she adds another layer, usually a kicking movement.

The instructor adds a right sidekick and then a left sidekick and then four upper cuts. The class continues like that with a total of 5 to 7 layers.

Cranks Up Music

Once we have our layers, she cranks up the music and speeds up the tempo. The whole class does the routine for about five minutes.

We are in heaven. I am stoked with an out of body experience taken to a whole new level.

Sweat pours from my body while my crazy day of random problems melts away. Then, it’s a nice but short cool down. It is only a 45-minute class.

If it was an hour class she would have us do 10 minutes of abs.

I always hit the weights afterwards for some key toning areas of my body. All in all, it was a great workout. I recommend kickboxing for those who are in relatively good shape.

The popularity of kickboxing arrived from Billy Blanks, the seven-time Martial Arts champion, who used shot gun advertizing through Tae-Bo infomercials.

Raving Craze

Then celebrities got a hold of Blanks videos or DVDs, they started raving about the workout. You might recall celebrities like Shaqille O’Neal, Magic Johnson, Pamela Anderson and Goldie Hawn taking up the new exercise craze.

I recommend taking a stab at a kickboxing class if you haven’t done so yet. Like I said I was a latecomer – but now a devout follower.

Kickboxing improved my racquetball game, too. My body became more agile. I moved faster in the court and it’s now easier to lunge after the ball. I have more speed and power.

Did I mention squats? In kickboxing, you use your legs a lot with squats as part of the routine. It makes my legs stronger and more flexible.

The benefits of kickboxing are endless. One particular aspect that I like about taking the classes is I am learning self-defense moves. That gives me confidence and stability as a woman.

When I started, I really didn’t know what I was getting into. I joined a random class on a whim and suggestion from a fellow club member.

Sure enough, I am enthusiastic about kickboxing and in even better shape.

Smiling Kickboxer Photo by Spiece Fitness

Because I perform plyometrics exercises, I have increased my winning average. I have more power and my recovery time is faster. 

Plyometrics are common in the fitness industry. More and more racquetball players consider them mainstream.

My personal trainerdescribes plyometrics as explosive movements. If done routinely, they will help build your strength and power. Below are some standard plyometrics exercises to help your racquetball game.

Jumping Lunges

Photo by Men's Fitness

I hate these exercises, which means I need to do them.  Once I get started I am happy as a rabbit.  

You need to stand with your feet away from each other, about shoulder width. You need to look straight ahead with the back perpendicular to the ground. 

You take your right leg and step out. At the same time bend your right leg. Lower your body, until your right thigh is level with the ground.

This is where it gets a little tough. While in the lunge position, push your body off the ground and jump up. When you reach the height of the jump in the air, switch legs.

Then, you land with the left leg forward in the lunge position.  Repeat the plyometrics movement, switching each leg back and forth. Breathe naturally throughout the lunges.

It’s best to perform six jumps and rest for five to ten seconds.  If you can do five repetitions of Jumping Lunges, you are in pretty good shape.

Bench Throw

For this plyometrics exercise you will need a weighted medicine ball. Start by lying either on a bench or mat.

Get a strong hold of the weighted medicine ball in your hands.  Bring the medicine ball close to the chest. The position of the ball is similar to the position of a chest press.

Breathing naturally, your arms push the ball up into the air, away from the chest. The movement is similar to the direction you would perform a normal chest press.

The pushing motion is a thrusting action. You use enough force, so the ball leaves your hands for about a few inches.

You want to maintain control of the medicine ball. Then, you catch the ball as it comes back into your hands. Continue the plyometrics motion five times in a row and rest five seconds in one minute interval. Five pushes and rest for five seconds, back and forth for a whole minute.

Plyometrics Push up

My body loves this plyometrics exercise. My upper body is so strong from it. I can really hit the balls hard down the line.

Start by lying face down on the ground. Put our hands under your shoulder blades, so they are comfortable.

Place the balls of your feet on the ground to stabilize your body on the floor. You will notice that you are in a standard pushup position. If not, you need to correct yourself.

The next step is the plyometrics movement. You push yourself up with enough force to thrust your body up.

Your hands will leave the ground and come back down. Once the hands touch the ground again, you place your body in the push up position once more.

You want to perform five upward pushes and rest five seconds. You need to breathe naturally throughout the exercise. 

The exercise is best performed in one minute intervals. As your strength and power increase, then add more intervals.

I can’t encourage you enough to perform these explosive exercises. It’s a good idea to consult with a trainer to ensure you are performing the exercises correctly.  

 

My chiropractor swears by eating raw food. He says it keeps him happy and healthy.  He does look healthy and seems happy.  

I personally like to eat cooked food every now and then. I can’t image eating only raw food.  I’d miss out on holiday meals and trips to the frozen yogurt shop. 

Raw Foodie

I came across an interview with raw food bodybuilder Stephen Arlin at Living and Raw Food.  Arlin’s perspective on natural bodybuilding is worth considering.

He also wrote a book entitled Raw Power!  It is the only book about building strength and muscles naturally the raw way. I like that idea.

Raw Power! is about bodybuilding naturally with a 100% natural diet. The idea in the book is that your body can stay fit, strong, healthy and energetic the raw way.

Arlin argues that gorillas have the strength equivalent to bench pressing 4,000 pounds — that’s 40 times stronger than the average man. 

Gorillas eat 100% raw plant foods.  Arlin also points out that all the largest and strongest mammals on Earth are 100% raw plant eaters. 

He lists the gorilla, the elephant, the hippopotamus, the giraffe, the rhinoceros and so forth. I am sure you can think of some animals that are100% raw plant eaters! 

Man vs. Animal

If I think about, I have seen some bodybuilders who look like gorillas.

Arlin told Living and Raw Food that he increased his massive strength with raw food. As a result, he needs very little time to rest between sets.

Of course, the change in Arlin’s body wasn’t as fast as hormone enhancers.  He went through a mild detoxification and shed “51 unhealthy pounds.” 

He has since gained back “30 pounds of healthy solid muscle.” 

Arlin believes building a body with cooked-food and other unnatural substances will eventually atrophy and “deflate” the body. Muscles built on raw-food nutrition last much longer, because they are naturally built. 

I can agree with Arlin on this point. In my research, unnatural substances build the muscle fast. Raw food builds the body slowly.  

As I have said, I am not a raw foodie.  I eat cooked food, so I can’t agree with Arlin on going completely raw. 

Natural is Appealing

But Arlin’s approach to bodybuilding is appealing. It is natural. For obvious reasons, it is better for your body in the long run.

Arlin swears that a raw food diet can build muscle. “Whether you want to look like a raw version of Arnold Schwarzenegger or you just want a slim, muscular body capable of endless energy and stamina.”

It is hard for me to imagine a bodybuilder eating raw food.  Most raw food eaters, like my chiropractor, are not big with muscles.  

Arlin has proven it is possible to gain muscle weight on a raw food diet. He says all it takes is determination. 

“People must conclusively decide that they want to gain strength and weight and make it their number one priority.

“People want a quick fix. They want to gain weight and muscle now, today, yesterday! There is no magic pill…only a magic process.

The power of mind is incredible. If you truly know in your mind that you can accomplish a goal, you can do it; if you think you can’t build strength and muscle, then you can’t.” 

I can agree with Arlin that quick fix is just that quick. Bodybuilding is a process.  If you want it to last, you make it your number one priority, naturally.  

I watched the movie trailer for Black Dynamite and drooled over Michael Jai White. He stars in the 1970′s-style blaxploitation action film about the legendary super crime fighter. The DVD hits the streets this week.

White’s charismatic physic comes from training in martial arts for more than 20 years. He owns black belts in six styles: Shotokan, Tae Kwon Do, Kobud, Goju Ryu, Tang Soo Do, Wushu and Kyokushin.

Martial Arts Man

These days he practices and teaches the Kyokushin style. According to an interview he did with Ethan Alter of Giant, Kyokushin is the most popular style of karate in the world. 

“The cornerstone of martial arts is that it teaches you discipline. The body gets conditioned as a result of what your mind is doing. 

“When you build that discipline and focus, you can shut out anything that you need to. With discipline, you can accomplish anything.”

In this video you can watch Michael Jai White training for Universal Solider: The Return, a Jean-Claude Van Damme movie.

White talks about drinking three gallons of water a day, eating protein and working out between scenes on the set.

He also demonstrates his martial arts moves. He explains why he doesn’t lift weights to bulk up, but to be fast.

He even demonstrates some awesome high kicks. All in all, his body looks appetizing.  

Former School Teacher

White website says he is a former school teacher. A profession he was honored to serve for three years before embarking on an acting career.

White received positive feedback in his portrayal of Mike Tyson in HBO’s 1995 biopic Tyson. He kicked some major butt as the action hero in the 1997 movie Spawn.

And in 2001 he almost put Steven Seagal to shame in Exit Wounds.

White told Black Belt magazine that he trained with Black Belt Hall of Famers Joe Lewis, Benny Urquidez, Bill Wallace and Gene LeBell. He even manages his time to be with friends, so they work on their grappling skills.

White’s still thirsts for more martial arts knowledge. I love what he told Black Belt “To put on a white belt is great for me. I’m looking forward to learning something new.

Just the Beginning

“Getting a black belt is just the beginning. I’m leery of resting on my laurels and accepting the adoration of others because that starts to feed your ego. And the ego is not a good thing to feed.

“If a person limits his training to what he already does well, he will not grow as a martial artist. If I take the bait and concentrate on my physical gifts, I do myself a disservice.

“A true martial artist tries to be the best that he can be, regardless of what anyone else is doing.

“I know that is what has gotten me where I am, but I don’t consider myself to be anywhere near to where I want to wind up.”

White is looking pretty good. It seems his mature outlook is going to take him beyond kicking booty even though martial arts will always be center of his universe.

Pictures from Black Belt Magazine

 

I try to improve my racquetball game through conditioning exercises like plyometrics.  Plyometrics is nothing new to the athletic world.  It is an exercise program that personal trainers and coaches use to help increase their athletes’ power and performance.

Increase Strength

The plyometrics that I do help increase my strength and power on the court.  I move faster, jump higher and even hit the ball harder.

It may not make my opponents happier, but it helps me stay in the game and be a tougher player. As a result, I win more games with a faster recovery time.

Personal Trainer

In order to perform plyometrics your body must possess full range of motion. If your body can’t, then hold off and get with a personal trainer.

Work out with the personal trainer on how you can get your body in shape for plyometrics.

Most likely, the personal trainer will evaluate your training history. He will discuss what exercises you do regularly and without fail.

He will also note if you lift weights or play competitive sports like racquetball.   

After you have completed the evaluation, the trainer will help you determine how and when you can start plyometrics.

Together you and the trainer should be able to organize a strengthening program to apply for a few months before beginning plyometrics.

Ready for Plyometrics

Once your body is ready, you can start on a simple plyometrics exercise. Here is a real simple one that I have done on my own with great success.

Put your body in a jumping position, so you are standing like you plan to jump.  Your knees are slightly bent with your feet shoulder length apart.

Literally, you jump up and down for 15 seconds. Raise you hands up above your head on each jump. These jumps need to be short and fast.

But you need to stay in one place the whole time. You also need to breathe naturally.

Your posture during the jumping needs to be perfect with abs tight. Make sure you turn your toes up and bring your arms down when you land. 

That way your glutes get most of the work. That’s where you get your power. Always keep those arms moving up when you jump up and moving down when you land.

Gauge Progress

I like to count how many contacts to the floor I make in each 15 second interval. That way I can gauge my progress.

If I do more jumps in 15 seconds than the last time I did them, I know I am improving in strength and power. Each time you do your plyometrics routine make sure you perform at least six sets of 15 second jumps.

 I rest for about 30 seconds between each interval. I did these jumps three times a week for about 9 weeks with my regular workout. I noticed a huge improvement in my racquetball game.

More Available

More plyometrics are available for you to perform. Each one has a level of difficulty while at the same time increasing your strength and power. 

With these exercises your racquetball game is sure to improve. I look forward to introducing  more of these exercises to you in the following weeks. 

Top Photo by Vibrance

When I took my first kickboxing class, I jumped in without a life-jacket. I had no consideration for my current fitness level. Luckily I fared well. Now, I am a regular kick boxer who attends classes each week. 

Technically, you need to start the martial arts-based program gradually. You want to come out of your first foray unscathed. 

It’s wise to take it slow.  If you have tight hamstrings or quads, an inflexible back or hips or other physical restrictions, kickboxing might not be for you yet.

Take it Slow

Even if you are in great shape and participate in cross training programs, it’s best to take it slow. Once your body gets used to the new movement of kicks and jabs, you can work harder.

A smart choice to make before and after your class is to drink plenty of water. That’s one thing I didn’t do when I jumped right into my first class. 

Introductory Class

Some clubs offer introductory classes for kickboxing. You should attend one of these classes. You will learn the basic moves, so you don’t get injured. 

I was fortunate in my first class. The instructor took the time to show me how to place my hips, feet and shoulders. Another instructor told me how to kick properly.

If your club doesn’t offer beginning classes, then hook up with the instructor before the class.  She will offer beginner tips for all the moves and combinations.

Basic Moves

The key to basic movies is proper stance. You need to know how to jab or punch. The kicks are not your usual kicks.  You need to learn all these movements to avoid injury. 

The secret is to watch your body in the mirror. Look and see whether your body is positioned correctly for each move. 

Some instructors are very good about making sure their students use proper form.  I like it when my instructors help me or correct me when needed. 

You want to avoid high kicks. You can kick high when you get used to the routine and become more flexible. You need to kick as high as you can raise your leg. 

Each kick is done differently. The back kick is done by leaning forward. The front kick is done by leaning back. 

Sidekicks are done by leaning to the opposite side of the kick.  Roundhouse is a more advance kick. You slap your foot out, not kick it. 

Never Lock Joints

Never lock your joints when jabbing or kicking.  You don’t want to overextend your kicks either.

I like wearing cross-training shoes. You can wear aerobic athletic shoes designed for pivots and lateral movements.

You don’t have to work out for the entire length of a class. An hour class is a long workout at such high-intensity. 

Your Kickboxing workout is for you, so don’t give in to group pressure and exercise beyond fatigue. 

The most important thing to do is have a great time.

I came across a news item from ESPN that Jean-Claude Van Damme has big plans this year. The fact that he’s turning 50 in October is the reason for making big plans. 

First and foremost, Van Damme wants do a kickboxing bout for a reality TV show. The martial arts action movie star wants to fight in a legitimate kickboxing match. 

Quite the Opposite

According to the news report, the nearly 50-year old actor is passionate about proving his skills in the ring.

He wants to prove that being 50 doesn’t mean you slow down, quite the opposite for Van Damme. That’s one of the reasons why he’s schedule a fight during the month of his birthday.

ESPN says he plans on fighting Somluck Kamsing. Kamsing is a 38-year old Thai boxer with over 300 bouts to his credit. 

Kamsing is also an Olympic Gold Medal winner from the Atlanta Olympics. He is known for boasting and putting on a showmanship.

Van Damme is very serious about the bout. He says it will be a real fight. The Huffington Post posted a You Tube video of his press conference about the match and his other plans this year. 

In the video, Van Damme clearly states his intentions to be successful in his bout with Kamsing. The kickboxing match will be the first one in history with a 50 year old in the ring. 

Staying in Shape

The importance of staying in shape whether you are young or old is the message that Van Damme wishes to convey from the October match.  

Contingencies are in place to keep the actor’s mug appealing. The kickboxing match will follow the Muay Thai format. Elbow jabs will be prohibited based on Van Damme’s personal request.

He doesn’t want his face cut or disfigured. He stills plans to make more movies and Hollywood loves a handsome mug.

The bout will take place in Macau, a seaport in China.  Similar to the Las Vegas backdrop, Macau is an ideal location to draw an international audience.  

Kamsing Confident

Kamsing told Boxingscene.com he thought Van Damme was of much larger stature. But when they were standing next to each other, Van Damme wasn’t any bigger than the Thai kickboxing champion.

Kamsing is more confident now. He feels he is better in Muay Thai techniques than Van Damme. He is looking forward to kicking the movie star.   

He is not going to let his over-confidence keep him from training for the match. He plans workout and be sharp for the bout. 

The 1996 Olympic gold medal-winner is also an actor and sings. He has played Thai kickboxer roles in multiple films.

He appeared in Jet Li’s Fearless. But he can only be seen in the Thai cut. He made his singing debut in 2006 with his own pop album. 

As October approaches, we will find out more about the Van Damme versus Kamsing bout in Macau. 

In the meantime, you can catch Van Damme’s Universal Solider: Regeneration. The DVD just hit the streets last week.

Photo by Thomas Hawk

I was introduced to kickboxing when I only had 45 minutes to work out. I wasn’t in the mood for a cardio-machine workout. A fellow member of my athletic club suggested I take the Kickboxing class.

I hesitated at first. Then, I decide what the heck. I will give the class a try. My first class was exhilarating.

Even though I didn’t do all the kicks and jabs properly, I got a great workout.  I have been hooked ever since.  

Kickboxing Never Boring

Since that day I have had different instructors. I can honestly say if you have a good instructor a kickboxing class is never boring.

You are at a high-intensity workout for a good 45 minutes. If the class is an hour long, you are sure to get plenty of stretching before and after the 45 minutes of jabbing and kicking.

Kickboxing has definitely increased my strength and flexibility. Did I mention the added benefit of burning calories and fat?  

Burn Calories

My favorite instructor bragged after one of our classes that she burned 460 calories in the 45-minute class.  I had to believe her because I was drenched in sweat.

I discovered later that American Council on Exercise (ACE) reported kickboxing burns an average of 350 to 450 calories per hour.

I was reasonably fit when I took my first kickboxing class.  It’s a good idea that you do the same. It is a high-impact cardiovascular workout.

If you take the class when you are out of shape, you are liable to give up.  You might even get injured.

Use Caution

Kickboxing was introduced to me without forewarning. I just went and did it.  You can approach the workout that way or use caution.  

I have discovered there are other important factors to consider before taking your first jab or kick. Kickboxing can be effective and fun. But you need to be careful.

At your first class, you need to inform the instructor that it’s your first time. If she is a good instructor, she’ll watch out for you and make sure you do well.

The instructor might even ask you a few questions, so she can size you up.  She may ask if you workout often or have taken other aerobic-type classes.

Fun with Music

Kickboxing blends elements of boxing, martial arts and traditional aerobics. All choreographed to music of the instructor’s choice.  Sometimes members beg the instructor to knock off the hip-hop or dragster music.

Most kickboxing classes start with light stretches. Then, some upper-body jabs and light lower-body kicks.  

A typical routine includes series of repetitive jabs, elbow strikes, kicks and other self-defense moves.  All moves are interspersed with a bouncing ‘base’ move to choreographed music.

Complete Workout

You are lunging and thrusting through the air, not working against resistance. It still qualifies as a complete body workout.

You are using several muscle groups during a very intense aerobic routine.  Then, the class ends with a gradual cool down.  

Always remember to keep your hips relaxed and abs tight. You need to also have your feet shoulder width apart with feet correctly positioned for each kick.  Most important, have a blast!

 

Discovering new ways to boost my health is sometimes an adventure, especially when I try new foods. Recently, I took a look at adding Japanese staples to my diet. I found that Asian food is tasty, unique, healthy and kind of fun to eat. 

Nori 

Nori is traditionally dark green sheets. But can be found brown or red. It is also referred to as seaweed.

Nori has been a common food in Japan and China for centuries. It used to be called norinorinori. 

A friend of my daughter’s loves to eat nori plain. She considers it a great snack and munchies on the sheets throughout the day.

People in the west are familiar with the edible seaweed as a wrap for sushi or added to soups. 

The sheets have a distinct salty and grassy taste. You can eat it dried or toasted. It is an excellent source of calcium, zinc and iodine. 

Nori can also be shredded and scattered on rice and stir fried dishes.  Some people simply enjoy eating nori by dipping it in soy sauce. 

Soba Noodles 

Soba noodles are traditional Japanese noodles. They are thin noodles made of 30% buckwheat and regular wheat flour.  

They kind of look like spaghetti noodles but have a distinct light brown color. Most Japanese dishes use soba noodles.  The buckwheat makes them a very healthy food.

Buckwheat helps the body by decreasing cholesterol, lowering blood pressure, reducing fat accumulation and promoting healthy bowel movements.

The best way to eat soba is as a stir-fry with vegetables or served plain with soy, shallot or horseradish sauce. 

Pickled Ginger

I love the sweet taste of pickled ginger. Ginger is wonderful on the digestive system and has long been favored for its anti-nausea effects. 

Studies also show that ginger helps boost circulation and reduce blood pressure.  Pickled ginger is served with sushi, added to salads and placed in sandwiches.

Teriyaki Sauce 

Teriyaki sauce is one of my favorite barbeque sauces. The flavorful mixture is low in fat.  I marinade salmon, chicken with the sweet dressing.  Beef lovers use teriyaki sauce as well. 

My daughter loves adding teriyaki sauce to her steamed brown rice as a side dish. She dips the fork of rice into the dressing and slurps it into her mouth.  

I’ll even see her dunking her vegetables from her salad and eating them that way. 

Tofu 

As a traditional food of Asia for 2,000 years, tofu is popular for its exceptional nutritional benefits. Known as a soya curd, the cheese-like food is versatile. 

Tofu is bland but can easily absorb flavors from sauces and herbs. I like tofu by itself with a dab of soy or tamari sauce. It does wonders to my brown rice and stir-fries or even salads. 

Tofu is a vegetable protein that is easily digested. It is low in fat and reduces cholesterol. Some women report that it relieves symptoms of menopause.

Like any grain product, make sure you purchase tofu that has not been genetically modified. 

Enjoying new foods that are tasty and healthy can make cooking and eating a pleasurable experience.  I recommend giving these foods a try.

You can start gradual, take it from there and get really creative.  

 

I picked up an Energy Times the other day and glanced at an article called “Eating to Heal” by Linda Melone. The article sparked my interest because my left knee and hamstring are bothering me.     

My knee has a dull ache and my hamstring feels strained from kickboxing. My chiropractic treatments are helping. But I need something more to help my leg to heal faster.  

That’s why I picked up this article. I read that it takes only minutes after an injury for your body to react.

An injury alerts your body’s immune system to send white blood cells to the area that is damage. The white blood cells heal the damaged area.    

Natural Process 

Mary Shackelton, MPH, ND, a naturopathic physician who practices in Boulder, Colorado,  says in the article that resulting inflammation and swelling is a natural part of the healing process.  

It’s excessive inflammation that may actually impair healing and cause unnecessary pain. Now, my knee and hamstring are not swollen or excessively inflamed.   

I am still playing racquetball and taking it easy in kickboxing. I believe that if I started eating food that healed the body, my leg would be positively affected.  

I found out that several nutrients act as effective anti-inflammatories. Bromelian is one of them.  Bromelian is an enzyme found in the fruit and stem of the pineapple.  

It has been proven that this enzyme reduces swelling, bruising and pain.  If you have ever been hit by a racquetball, an enzyme that reduces bruising and pain is something to take notice.  

Enzyme Heals

Bromelian functions as a digestive aid. If you take it on an empty stomach, bromelian works as an anti-inflammatory. Shackelton recommends taking 500 milligrams four times a day.  

You should check with a practitioner when designing an injury-recovery supplementation plan.  I need to tell you this for your own good. 

But if you decide otherwise, that is your choice. Particularly if you are taking medications or remedies of any kind, you need to consult with an authority. 

Bromelain, as an example, enhances the absorption of antibiotics and both prescription and herbal sedatives.   

Omegas Heal

Salmon is by far the most delicious anti-inflammatory food. It is great for your body even if you are not injured.   

The omega-3 fatty acids it contains are found in fatty fish like salmon, tuna and mackerel. You can even find them in dark leafy greens, flax seeds and some vegetable oils.  

They facilitate proper wound healing. Taking fish oils means you need to make sure your body is getting enough zinc and vitamin D.These supplements are essential to healing the body.  

Foods to Avoid

Another aspect to consider if you want to speed your body’s healing process is to avoid foods that slow the process down.  Animal fat helps increase inflammation in the body. The fat contains arachidonic acid, known for promoting inflammation.  

It’s also a smart idea to avoid alcohol, white flour, sugar and caffeine. These foods are known to promote inflammation. Giving up coffee is a tough one for me. I don’t think I can. I will follow the recommendations. Hopefully my leg will do better anyway.   

 

Former pro wrestler Dwayne Johnson currently stars in the movie The Tooth Fairy.  Yes, he plays a Tooth Fairy in the movie. Prior to the Tooth Fairy role, he starred in the movie Return to Witch Mountain. 

I thought he was great in Witch Mountain as a taxi cab driver who helps two teenage aliens save the world. Tooth Fairy seems a little hard for me to swallow. I haven’t seen it yet and the reviews are moderate.

Check out this video of Dwayne Johnson becoming an honorary player for the L.A. Kings hockey team. You will also see some footage from his movie The Tooth Fairy.

Before Johnson was a movie star he was known as The Rock in Wrestling World Entertainment. He holds second place for the most reigns as WWF/E Champion. He held the title seven times before he left the business in 2004. 

Wrestler to Movie Star

He has successfully crossed over from sports to film. According to his interview in Men’s Health, his childhood dream was to be an actor in Hollywood.

Keeping himself physically fit was a big part of that dream. So, I took a look in the latest issue of Muscle & Fitness magazine that features Johnson on the cover of the March issue.

In the magazine I read how Johnson remains an athlete. Though, he doesn’t obsess over working out and sticking to a diet. Johnson’s success in staying fit is to perform his workouts properly.

The magazine brags his workout with photos that clearly show his jaw dropping and mouth watering physic. It is very clear this man is doing it right. 

He is also the guest editor for the March issue where he emphasizes that hard work always pays off  I agree with Johnson. Hard work does pay off in any field.

Johnson’s workout starts off with a warm up with a pair of 40-pound dumbbells. He combines high repetitions with short rest periods and supersets.

His workouts are comparatively short about 45 minutes. He gets to the point and finishes the job. 

He gravitates to split body-part training. He works only one or two major muscle groups a day. 

An excellent routine that he considers a heavy workout is military press, back extension, leg press and preacher curl. 

Cheating is Okay

When I read that Johnson’s secret to dieting is cheating, I went ecstatic. I love to cheat too. It’s fun.  He feels cheating is essential to his diet.

His favorite cheat foods are donuts and pizza. I can agree with the pizza, but donuts are too raunchy for my taste. But don’t get Johnson wrong. I am sure he eats Ben & Jerry ice cream.

He has a well-rounded diet. He works at consuming 1 gram of protein for each pound of his bodyweight.  He eats a reasonable amount of carbs.

He takes advantage of protein shakes. He regularly eats beef, chicken breast and vegetables.  Supplements play an important part of his diet as well. 

Joint Formula

He includes multivitamins, ZMA, joint formula and glutamine. The fact that he takes joint formula and glutamine is interesting. I have been contemplating taking the same supplements for my knees.

Check out this video of Dwayne Johnson doing his thing — working out. Try not to get too excited girls.

I tell novice players you need to learn the basics of racquetball in order to play well.  If you don’t learn the basics, you get hurt or lose interest in the game fast. 

Like handball and squash, the racquetball court consists of four walls, a ceiling and a floor. You play the game to 15 points, allowing only one bounce per hit.

You score while you serve and get one fault for each serve. The serve cannot touch the floor until it passes the service line.

Keep it fun and Safe

Many people tell me that racquetball games look crowded or feel crowed, especially when they are referring to a doubles game.  But if you follow the basic rules of the game, the game is not crowded and it’s fun.

The most important aspect when playing racquetball is safety. The hitter maintains the right away until he becomes the non-hitter. If the non-hitter gets in the hitter’s way, you play the rally over.

The most crowded game is doubles. During doubles, both players get a chance to serve before the other team serves. With the exception of the first serve of the game, when only one player on a team gets to serve.

Condition the Body to Play Hard

I play racquetball three to four times a week. I know others who just play once or twice a week. It is fun and a great workout.

However, you need to maintain a conditioning exercise approach along with your game playing.  If you are like me, you want to make your game more effective.  

Keeping your body in good conondition makes your game more effective. Hit the cardio machine, an ecliptic or something similar three times a week. 

I even perform very light weights to tone and strengthen my body. I stretch too. Stretching is very important. There are some wonderful stretches that are quick and easy.

Great Racquetball Stretch

I take a moment before and after a set of games to stretch my lower legs and Achilles. It’s a great stretch for racquetball players of all levels.

I have found this stretch helps with my game and my recovery time.  It even stretches my hamstrings.

You lie on your back on the floor and bend one leg. Then you move bent leg’s foot to the buttocks. Breathe normal while you do this. 

Lift the opposite leg toward your face, keeping the leg straight. Take both your hands place them behind the knee and under the calf. Hold your leg straight while you feel the stretch in the muscles. You want to continue to breathe and not hold your breath. 

You want to really get a stretch in your lower legs and Achilles. Flex your foot to your face, and then point it back away from your face. Continue on flexing and pointing five times. 

You need to perform the stretch on your other leg. This stretch helps your legs move better on the racquetball court without getting tight during recovery time.

Racquetball injuries are common. If you play the sport enough times, you are bound to get hurt. The injuries happen many times due to the velocity of the ball and the quick movements required with the intention of winning the game.   

The little ball travels in the confines of a relatively small court.  Your body gets in the way – wham! You have a bruise that lasts up to a month. Ouch!

I use arnica ointment, which speeds the healing process. Arnica is an herb that naturally and homeopathically heals bruises and pains associated with skin and muscle.

Wear Eye Gear

Ninety-five percent of racquetball injuries are from being hit in the eye by the ball. Bleeding within the interior chamber of the eye is the most common injury.

i mask photo

Additional injuries consist of lacerations, front eye abrasions, eye lid bleeding and swollen eye.

But, never fear you can easily prevent eye injuries by wearing proper eye gear as recommended by the American Standard of Testing and Materials and the Canadian Standards Association. 

Prevention is Best

One sure way of preventing racquetball injuries is to swing the racquet the right way. Swinging the racquet with proper form originates from the side of the body not the shoulders.

However, I have seen new players often make the mistake of swinging from their shoulders. Over a period of time it causes shoulder injury. 

Nearly all shoulder injury derives from a fall or a slam into a wall – ouch! Under these conditions, shoulder separations or shoulder sprains occur more often than straining the shoulders by improper form in the swing. 

Tennis Elbow 

Racquetball players get tennis elbow just like tennis players. All due respect, tennis elbow is a misnomer.

You can get the injury in other sports not just tennis or racquetball.  Statistics show that only five percent of registered cases of tennis elbow come from tennis players. 

The inception of pain occurs around the outside of the elbow and slowly the tenderness becomes noticeable on or below the bony bump. The area becomes red and inflamed.

Arm movements like gripping the racquet exacerbate the injury. To ascertain what’s causing the injury in the first place is to check for improper technique and incorrect gripping of the racquet.

Proper Form

The form needs to be corrected before the injury. Proper form applies in all cases.  Or, I have seen players using the wrong racquet string tension.

Even using the wrong size or type of racquet  can cause discomfort. Being fitted correctly is just as important.

As a side note, racquetball is a tougher sport than tennis. But don’t tell tennis players that. It might cause a brawl in the locker room.   

When I say racquetball injuries are common, I am referring mainly to the the tiny little ball in the court hinting your body.

The other injuries happen due to playing the game over a long period of time. Personally, I have found stretching regularly before my games helps tremendously.  I suggest the same for you.

The B/W photos are from Gearbox.

I am happy to inform you that trends in video games are changing.  I am seeing more active participation and less individualization. I am speaking of video games like Wii from Nintendo.  

I see players moving about and interacting with other players while they play a Wii game of tennis, bowling, baseball or racquetball.

Moms Like Wii

USA Network reports that the Wii is a hit with moms because of the motion controls. It’s a no brainer.  It’s important to get kids active, which is not a new idea.

Arcades were at a slow death ten years ago, but recently came back to life with Dance Dance Revolution. Dance Dance Revolution is a hit with me and my daughter.

Before Wii came along, our athletic club offered Dance Dance Revolution at the Kid’s Center.  I could workout or play racquetball knowing  my daughter was active, getting into the groove with pop music dance steps.

Onscreen Action

Now, we have Wii. When Wii made its debut at the Kid’s Center, kids quickly became a part of the onscreen action. The motion controls are getting the kids into the game. They are more active and upbeat.

I no longer see hypnotized children caused by the old video games. Now, they play games together in motion.

Don’t get me wrong. I still believe it’s important for kids or adults to experience the real game. But, if you are looking for a substitute babysitter, the Wii remote easily justifies the means.

For example, you and your kids can experience a vitual round of golf but stay home. You can even practice your tennis shots at home in a virtual tennis court.

Did I mention the accessories? You can use zappers to shoot at the screen or boxing gloves to lightsabers. There are no shortage of ways to get you or your kids off the couch and working up a sweat.

Get Your Workout with Wii

Nintendo added the Wii Balance Board. You don’t have to buy the Wii to just play games. You can use the console as a part of your exercise routine.

I was turned on by the Cardio Work Out with kickboxing. Wii directions explained the balance board senses my weight and balance. It’s real simple.

I step onto the balance board. It interprets the movement of my feet. Next thing I know, motions start happening like it does with the remote controller.

I start jabbing while my eyes follow the screen. I have complete control of my workout. I do squats, crunches, back exercises, jumping rope, pushups, log cutting and dodge punching.

Before I think about the time, I am sweating and feeling great in my living room, although I miss the camaraderie of a fitness class.

Wii is a great alternative to working out at the club. Far as kids are concerned, it keeps my daughter active. She can practice her tennis or softball without me taking her to the court or field.  And, that is creative interaction. 

To pound his body into shape for the big-budget version of The A-Team, Bradley Cooper speed-hiked up the Grind, a famous trail outside of Vancouver that shoots up 2,800 feet of mountainside, completing the grueling trek in just 37 minutes. “The man,” says director Joe Carnahan, “is a beast.”

Another Beast

But I think there is another beast on the set. Former UFC champion Quinton “Rampage” Jackson.

He takes on the role of Bosco “B.A” Baracas, which was played by Mr. T.  A-Team is based on the campy NBC series that made a household name out of Mr. T.

Rampage sprints to keep in shape, too. Only he’s running 800m and 400m sprints to give him quick recovery times in the Octagon.

How that relates to his role in A-Team I haven’t a clue. There is no telling how Jackson keeps his beastly body in shape for his flexing scenes with Cooper.

I am pretty sure he has to stay loose and strong to keep his Ultimate Fighting Championship body in shape. Especially since he vows to return to the ring to fight Rashad Evans and finish his contract with UFC.

Don’t doubt Rampage will be back because there is big money for him; especially after a starring role in a promising blockbuster like the A-Team.

Rampage a Natural Athlete

I find it very interesting that Jackson had his first taste of combat sport as a wrestler in high school. He made All-State honors.

He ended up extending his career at the junior college level before taking on Mixed Martial Arts.

He made a name for himself in the MMA with an impressive record of 11 wins and 1 loss fighting for a variety of smaller scale American promotions.

Jackson made a name for himself in Japan during the Pride Fighting Championships. He was noticed for his powerful body slams including a famous knockout victory over Ricardo Arona.

Back in the states, he won notoriety for his dominance in the UFC. As a matter of fact Jackson held the UFC Light-Heavyweight title for some time.

Jackson appeared stoked and fit for a second time as a coach on the reality series The Ultimate Fighter. Jackson appeared on the show with co-host Rashad Evans, notable for victories over Chuck Liddell and Forrest Griffin.

I also wonder if Rampage offers advice to his fellow actors on how to stay in shape between shots. I have included a video that shows Rampage working out for quickness and agility.

Looking Ripped

From the looks of Cooper’s picture from the A-Team set, he might be able to give Rampage advice on how to stay cool and not get bored between scene set ups.

According to People.com,  A-Team follows a renegade band of disgraced former Special Forces soldiers. The renegades are lead by John “Hannibal” Smith.

Smith is a wise-cracking, cigar-chomping master negotiator played with delight by Liam Neeson.

I am sure that Rampage is working out to keep his UFC body in shape for his next bout with Rashad Evans.   He is such a beast!

If you have ever watched a game, you know that it looks more complex than it appears. Understanding the basics of racquetball is the key to keeping the game simple and fun for a great workout.

The first thing to understand is that racquetball games include two people on the court which is singles and four people we call doubles. If you have three people, we call the game cut-throat, which is a non-tournament game.  

Keeping Score

You score points when serving the ball. It’s sideout when you lose your serve. In playing doubles, each player serves before it’s their sideout with a coined term “half-out” when the first partner loses his serve.

But, the team to serve first in a game gets only one sideout for the initial serve. The rest of the serving times both players serve. The first side to win two games to 15 points wins the match. If both sides have one win, then a tiebreaker occurs to 11 points.  The winner of the tiebreaker wins the match.

Racquetball is played in a court that consists of four walls, two are 40 feet in length and two are 20 feet in width, with a ceiling height of 20 feet. The court may appear small but don’t let that scare you.

Remember the walls never move, only the players and the ball move. You will notice the court floor is made of wood with red or black lines. The court lines mark the receiving line, drive serve lines, service line and short line. These lines indicate the serving area, serving boxes and receiving area.

Racquetball Gear and Rules

Racquets are similar to tennis racquets but are smaller. They include grommets (bumper guards) and handles with a nylon rope to secure the wrist to the racquet. It’s very important that every player wears eye protective gearnot prescription glasses, but eyewear designed for racquetball.

In order to get familiar with the racquetball rules and the game, beginners need to just hit the ball around in the court or even attend an hour clinic to get some guidance. When you improve and feel more confident, you can play in a tournament where the game is more formal and rules must be applied.

At the start of each racquetball tournament game, there’s a coin toss. The winner chooses to either serve or receive the first game of the match. At the second game, the player who served first is the receiver.

Casual Games

The player or team that scores the most points in the first two games chooses to serve or receive at the start of the tiebreaker. A coin toss determines the problem if each player or team scores equal points in the first and second game.

For everyday games, players lag. Lag is when players stand at the back of the court and hit a rebounding ball from the front wall closest to the serve line before it bounces. The closest one to the line gets to serve first, or offer the other player or team to go first as a polite gesture.

The key to learning how to play racquetball is to have the right equipment and practice by hitting the ball around in the court.  It’s a fun game and a great workout for any level of player. My next article on racquetball will tell you more about serving and rallying the ball in the court. Racquetball is a great sport. Thanks for being interested in the game.  I love it and hope you do, too.