Top 5 functional training exercises for Squash


In order to be supremely fit for Squash you need to do additional exercises to prevent serious injury and life long health issues. It is recommended by fitness experts that functional training is a good improving endurance and strength for Squash.

Whether you are playing competitively Squash at a grassroots level, or a recreational player young or old – here’s are the top five exercises to help you play well and even recover after an intense game of Squash:

Leg Back Bridge

single leg back bridge

Photo credit: Men’s Fitness

This exercise helps you build a powerful core. Start by lying on with your upper back on a stability ball with one leg firmly in contact with the ground. It is important that you keep your core and abdominal muscles in parallel to the floor, whilst on your back too. Keep your foot on the floor pointed straight ahead. Raise your other leg off the ground and hold this position for 30 to 40 seconds. Do three sets, on both your legs at alternatively.

Leg Balance on a Bosu Ball

Leg Balance on a Bosu Ball

Photo credit: American Fitness

In order to strengthen your leg muscles, the single leg balance on a Bosu Ball is essential. To do this exercise, you need to balance on alternate legs on a Bosu ball and hold the position for 30 to 45 seconds before changing legs. Repeat for three to four sets on each leg. Aim towards building to 60 seconds on each leg for all the reps.

Box Step-Ups

Box Step Up

Photo credit: Popsugar.com

It is essential to strengthen your core, latissimus dorsi, and back to prevent pain in your torso. Place one foot on a box, then step up onto that foot while driving the other leg up. Maintain the same arm action that you would in the running motion. Do three to four sets of six to eight repetitions on each leg.

Hamstring Stretch

Hamstring Stretch

Photo credit: Popsugar.com

Like any form of sport, it is essential that you do hamstring stretches to prevent pulling them – trust me, you pull your hamstring in order to return a shot, – it will hurt so badly, thus ice pack! By doing hamstring stretches before and after a Squash match prevents you from injury, notably low back pain, improve overall mobility, help maintain mobility in your legs/thighs can also help you maintain optimal athletic performance, in addition, after athletic activity can help decrease delayed-onset muscle soreness (DOMS) in these muscles.

Back extension

Back Extension

Photo credit: Bodybuilders Wizard

This an essential exercise, which works the lower back as well as the mid and upper back, specifically the erector spinae. Using a Physio ball, cross your arms over your chest, pull your abs in, and lower your upper body a few inches by bending forward at the hips. Then raise back up, using your lower back, so your body is parallel to the floor. For greater results, add variety to your workout.

Add years to your life play Squash, but don’t forget functional exercises

Lets not forget, Squash is now renowned for the healthiest sport to prolong life, thus with functional training you are adding more years to your life. Oddly enough, it’s not that hard imagine retired Squash professional or recreational players still doing functional training as means to less trips to the doctors.

Either way both functional training and Squash can work by giving you a healthier lifestyle, whatever your age – rather than fitness fad from the USA; cough, cough poor strategic decision David Lloyd Leisure!!


For more information and help with your Squash fitness, we recommend our friends – www.afterburnacademy.com