Countif help

[doublea17]

I'm sure this is simple but just wanted to check.
If you look at the sample I have attached I have a list of athletes with the corresponding ages and matches, win/loss, etc.
I want to extract some data. First I want to see how many athletes are under the age of 30. I am wondering if there is a simple way to do this because I have blanks and "Age" in the B column. Do I have to do a countif for each range? Such as do I have to do a =SUM(COUNTIF(B3:B10, "<30"), COUNTIF(B14:B21, "<30")) or is there a way I can do it with a simple =COUNTIF formula?

Also I would like to get the total amount of matches played by athletes under the age of 30 if there is a formula to extract that.

Thanks for any help you can offer!