The chest stretch is very simple and almost everybody is familiar with it: stand sideways by a wall, a tree, or a fence, lift your arm parallel with the ground, and while holding on the wall, turn your body slowly away until you feel a good stretch in your chest. For a different feel in other areas of the chest, change the height of your hand.

Unfortunately, only a few racquetball players are familiar with this simple, yet extremely efficient, rotator cuff stretch. It is easy to perform after your racquetball practice while you are cooling down and reflecting on your game.

Rotator Cuff Stretch - Lie down on the ground on your left side. Stretch your left arm forward 90 degrees from your body and bend it in the elbow with the forearm vertical to the ground. Grab the left wrist with your right hand and start gently pushing on it toward the ground. Maintain 90 degrees in your elbow, which means that your forearm should be parallel with your body. Continue applying a steady pressure, breathe deeply, and keep your left shoulder on the ground. You will feel a nice stretch in your rotator cuff. Hold the stretch for 30 to 60 seconds, and then switch sides. You will notice that your dominant arm is most probably tighter. Give it more attention, until the both sides will become even.

Remember that stretching is one of the most neglected techniques for improving performance and avoiding injuries. Do not underestimate the power of stretching. Include this rotator cuff stretch into your training regimen on a daily basis and watch your fitness and your racquetball game improve rapidly.

Source: Fitness-Racquetball.com, 2011

JOIN NOW and Challenge Today

We have a new LADDER system -

WWW.SQUASH-LADDER.COM

IMPORTANT: First join from the link above – then use the SEARCH bar to look for “Heights” and JOIN the new ladder.

Our current ladder service is expected to expire at the end of March, so we will start using the new system effective immediately. The old ladder will continue to run simultaneously until it is taken out of service…although it is  no longer our official ladder – so join the new one and start challenging today.

Good Luck !!

Sand Volleyball leagues start on April 8th and Shane Smith will be running the leagues. Those of you who do not know him by name, he was the bartender in previous years. He is excellent for the position and will be helpful to all. If you have any questions or concerns contact him at (937)237-0590. Don’t forget to beat the rush and sign up now. With only a few weeks left you want to make sure to get your team signed up for the early summer session.

The Heights’ is looking for sponsors – if your organization or business would like to be part of making this event a success, contact David Keefe at (937)237-0590 for more information.

Serving Lesson

Andy is a professional racquetball player (born September 7, 1982). Hawthorne finished #6 on the International Racquetball Tour (IRT) at the end of the 2010-11 season, a career high and the fourth season he’d finished in the IRT’s top 10 players. Primarily a drive serving player, Hawthorne also has a very “scrappy” game style. Hawthorne began playing the IRT full time in the 2004-05 season, when he played 9 of the 12 events and reached the quarter finals twice. Since then Hawthorne hasn’t missed a tournament, reaching the quarter finals 28 times and advancing to the semi-finals, which was at the Kansas City Pro-Am in September 2011. [Read More on Wikipedia]

Our last One-Day tournament was such a success…we’re doing it again…and again. 

WHEN?:  Saturday January 19th – 10am Start

Non sanctioned:

$20 – per Non Members

$10 – per Heights Members

Fee Includes: 1 Singles entry, 1 Doubles entry, Lunch and lots of Fun. Balls are provided.

Winners Receive: Free Entry in the next Heights One Day Tournament!

Singles: Start at 10 am - Upper Div. & “Everyone  Else” Div.

Doubles: Start no earlier than 1 pm - Club Player Div. & “Everyone who plays by the Rules of Racquetball” Div.

Bring your own partner or let us pair you up.

Sign up with David (937) 237-0590 [club phone] or Sam (937) 284-2753 [cell]

Sign up in advance or show up on Saturday by 9:30 am to make the draw. Please specify what level and which Divisions you are playing…Thanks

The pyramid format will include an “A” and “B” Division so log in to check it out. The club plaque will be updated soon with the top three names for 2012. If you are not already in the ladder, join by clicking the [Racquetball Login] link at the top left of our web site (members only).

Good Luck in 2013!

It’s what you’ve been waiting on…

Members Tournament
$10 Members
$20 Non-Members

Don’t Miss It on Saturday
December 8th, 2012 !!!

Click to read more information HERE