As we are in a time of a new normal, all Squash players will need to factor in 3 effective exercises to do in order to get Squash fit; for either a friendly or inter-club match at their local Squash club.
However, the lockdown could or may have inspired some people to take up squash because it is a sport that you can take up to healthy and have fun playing, especially if you watched short videos of Squash drills on social media have given enthusiasts the confidence to play again.
Some of the most effective exercises you can do in the new normal, whether you are just getting started on your squash skills, or an experienced professional ready at a junior or senior looking to get to the next level.
By adding these squash drills to your workout three times a week to add some extra punch to your game, after a 4-month restriction…
Ghosting
Video credit: phdsport.com
Imagine shadow boxing, in which a boxer practices their jabs – as a Squash player, you can do a spot of solo training with your racquet – this is an enjoyable activity for junior players as it helps them imagine their shots.
This exercise allows you to work on your agility as you move between the centre T and the six points around the court. Imagine you are in play and push your body to move between the marks as fast as possible.
Stability Ball Back Bridge
Video credit: National Academy of Sports Medicine (NASM)
Having a strong core is essential for maximising your squash skills. A great squash player has excellent balance and can maintain it as their weight shifts around the squash court.
In this exercise, you need to grab a stability ball and lie face up, with your upper body in the centre. It is essential to keep your feet flat on the floor and your knees bent. Lift your feet and return, one at a time, to work the core muscles.
Note, if you are a junior Squash player make sure you are supervised by a qualified fitness professional and have the correct stability ball according to your height.
Lunges
Keeping your legs supple is important, as your legs will take a beating during a high-impact game of squash. Strengthen your thighs, glutes, and hamstrings with deep lunges. Aim for three sets of 15 on each leg.
Note, if you are your junior squash player seek advice from your Squash coach on best practices in doing lunges.
Squash bubbies, social distancing on court
England Squash has introduced guidelines for both players and venues to follow as a part of a return to play plan, ensuring safe play on/off the court to ensure hygiene protocol amongst players.
Guidance for players click here
Guidance for squash clubs and coaches click here
In terms of exercise, now if you are having played for a while, consider doing Ghosting as you perform this off the court in your garden, whereas the other exercises providing you have the space or equipment can be part of your home-based workouts away from your Squash club or within a private space of a fitness suite.
In terms of Diet & Nutrition, check out our blog on Best Foods for Squash players.
Final Thoughts
To sum up, like most recreational activities it will take time for things to go to back normal but it is better to be safe than sorry with many protocols to ensure player safety at Squash venues.
Hence, keeping fit for Squash is easy to perform away from the court with the advances in technology and open space.
Like any other sport, it is important to keep fit when playing Squash and these exercises have proven to be effective in doing so.
