Tom Sweeney warming up ahead of his Big16 Summer Shootout match at St. Louis Park.

An old adage tells us that "showing up is half the battle."  But with any athletic event, just "showing up" doesn't quite fulfill our body's (and our mind's) need to prepare for the inevitable exertion it will undertake.  Here are a few ways to get yourself ready for any racquetball match:

1. A healthy diet helps: Hydration is first and foremost.  Be sure to drink plenty of water before, during, and after a racquetball match to prevent cramping and increase endurance.  In terms of food, stay away from excess sugar and salt - these can stunt your energy levels.  Replace these with fruits, vegetables, and complex carbohydrates - these nutrients do far more for your match fitness and are easier for your body to digest.

2. Start with some light calisthenics: The goal here is to just get the heart pumping.  Jumping on a treadmill for a light 5-minute jog or just taking a 5-10 lap run around the racquetball court you will be playing on will do the trick (choosing the latter is preferable - it takes less out of you and will get you accustomed to the lighting/feel of the court).

3. Keep it simple when stretching: Stretching is an important step to get ready for a racquetball match - but don't overdo it!  The worst thing you can do is perform a stretch too intensely, which can lead to joint or muscle aggrevation.  For your arms, perform a few circular rotations - going from wider rotations to smaller - in both the front-to-back and back-to-front directions.  For your legs, bounce lightly on the balls of your feet.  Other stretches can be utilized if you have injuries or specific areas of your body that tend to act up during a match, such as touching your toes to stretch your back, or rotating your ankles to increase blood flow to the area.

4. Easy hits when you warm-up: When you begin to hit your practice shots, start with some low-velocity forehands and backhands to develop a rhythm.  As you go through these shots, you can ramp up your stroke speed to align it with in-match play.  You don't necessarily have to avoid practicing fancier shots during your warm-up, it's just not encouraged; remember, the point of the warm-up is to get you ready for the match.  Showing off your skills is nice, but it also might tip your opponent to how you play and aid his/her effort during the match.