In order to be supremely fit for Squash, you need to do additional exercises to prevent serious injury and lifelong health issues.
Fitness experts recommend 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 are the top five exercises to help you play well and even recover after an intense game of Squash:
Leg Back Bridge
Photo credit: Men’s Fitness
This exercise helps you build a powerful core. Start by lying 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 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 alternatively.
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
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It is essential to strengthen your core areas, 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
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Like any form of sport, it is essential that you do hamstring stretches to prevent pulling them – trust me, if you pull your hamstring in order to return a shot, – it will hurt so badly, thus ice pack! Doing hamstring stretches before and after a Squash match prevents you from injury, notably low back pain, improves overall mobility, helps 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
Photo credit: Bodybuilders Wizard
This is an essential exercise, which works the lower back as well as the mid and upper back, specifically the erector spinae.
Using a Physioball, 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, with functional exercises
Let us not forget, Squash is now renowned as 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 to imagine retired Squash professional or recreational players still doing functional training as means to fewer trips to the doctors.
Also, a good diet based on the colours of the Rainbow can help contribute to making your Squash game a success too.
Either way, both functional training, and Squash can work by giving you a healthier lifestyle, whatever your age – rather than a fitness fad from the USA; cough, cough poor strategic decision David Lloyd Leisure!!
For more information and help with your Squash fitness, we recommend Gus Ayinbode, our fitness expert.
