Squash is an intense full body workout requiring aerobic fitness for energy supply during play and recovery.
Squash requires the development of various anaerobic endurance, agility and strength attributes as well as core stability, balance and co-ordination – qualities which come together to make Squash such an engaging game! These attributes come together to make it both enjoyable and challenging!
Strength
Squash is a high intensity sport requiring physical strength, power, agility, balance and coordination in its players. While other racket sports emphasize certain combinations of these attributes for success, squash at its elite level requires that all parameters reach their maximum possible – this not only ensures longevity in the sport but also helps ensure success!
Squash offers more than just cardio and skeletal benefits; it provides a comprehensive workout for the whole body. Constant lateral movement and accelerations combined with repetitive swinging of racquet helps build leg and arm strength while core muscles remain engaged throughout to promote good posture and reduce back pain.
Squash provides an ideal aerobic workout due to its short rest periods between points. An average match’s heart rate typically hits 80% of maximum, requiring the aerobic energy system to provide oxygenated blood to working muscles throughout a match.
As such, players can exert themselves at higher intensities without inducing fatigue-inducing metabolites in their bodies. A recent study exploring relationships between various fitness metrics and squash physical performance (SPPT) concluded that higher ranked players possess greater submaximal aerobic capacity when assessed using a squash-specific test.
Findings also included a strong correlation between body composition and SPPT 4 mM*L-1 lap and final lap performance, suggesting body composition is an integral component in evaluating physical performance levels in players. With this information at hand, it may help players prioritize training priorities accordingly.
Research also revealed a high correlation between the results of the RSA and COD assessments and those obtained from an SPPT, showing they provide an effective means of identifying an individual’s strengths and weaknesses in these key aspects of fitness. When combined with data obtained through SPPT testing, these measurements enable an effective and targeted approach to training and injury prevention for squash players at all levels.
However, anyone considering playing squash should seek medical clearance before beginning and be monitored regularly for signs of heart complications. People with preexisting heart conditions should avoid engaging in intense anaerobic activities like squash.
Endurance
Squash’s high intensity nature with its constant movement, rapid changes of direction, and explosive bursts of speed is proven to burn calories while simultaneously improving cardiovascular endurance. Regular squash sessions may also increase heart efficiency by decreasing resting heart rate and improving oxygen uptake resulting in overall improved cardiovascular health and reduced risks of cardiovascular disease.
Squash not only improves cardiovascular endurance, but it can also strengthen your legs and core, which can increase power and speed when hitting the ball. Regular squash training may help reduce injury risks while speeding recovery times; exercises such as squats, lunges, deadlifts and box jumps are great way to build strength and explosiveness in muscles.
Squash is not only an excellent way to stay physically fit, but it can also be an enjoyable social activity. Playing with friends or joining a club can increase motivation to play while the social interactions promote a healthier lifestyle. Research shows that participating in racket sports such as squash three or four times every week has proven effective at lowering blood pressure, improving glucose levels, heart health, and bone density.
Squash players looking to compete at an elite level need to be adept at moving quickly around the court in order to reach the ball quickly. Squash requires agility, speed and coordination in order to perform basic movements such as running, diving or changing direction rapidly.
Regular squash play can significantly enhance agility in healthy individuals regardless of their age or fitness levels, regardless of gender. However, those with coronary heart disease or risk factors must obtain medical clearance prior to beginning and on an ongoing basis thereafter.
Conducting basic stretches and exercises required for squash can help protect knees and ankles against injury, in particular those of the knee. Stretching hamstrings before and after squash can prevent tightness in them which could otherwise lead to injury, as well as help decrease delayed-onset muscle soreness (DOMS) after intense exercise. A good hamstring stretch includes lying back on your back while bending forward at hips to lower body, then raising back up again using upper arms.
Flexibility
Squash requires players to move their bodies in many different ways in order to play. Players will frequently lunge, run and jump to reach for the ball – strengthening leg muscles that ultimately increase agility and speed on court while improving core stability and balance simultaneously.
Playing squash can provide an excellent foundation for physical fitness; however, in order to further your performance it’s crucial that specific strength training exercises be incorporated into your routine. Strength training exercises should focus on compound movements involving multiple muscle groups and joints simultaneously – for instance a simple squat engages hip, knee, ankle joints through flexion/extension as well as glutes/quads/hamstrings/calves as well as your erector spinae muscles which support your spine).
Athleticians looking to improve their game should utilize high-intensity interval training (HIIT). HIIT workouts typically consist of short bursts of exercise followed by brief rest periods; this alternation between exercise and rest helps build endurance and speed while burning lots of calories in the process.
Though HIIT workouts may be too intense for recreational players, they still provide a useful training stimulus and can be done from home without special equipment required.
Squash is an incredible sport that provides an outstanding combination of high-intensity cardio, full-body strength training, improved flexibility and agility training, social interaction and mental challenge rolled into one enjoyable sport! Squash offers all these benefits while remaining fun and rewarding; so grab some friends and give it a try – you may discover that squash becomes your passion!
Coordination
Squash is a physically demanding sport that demands high levels of cardiovascular endurance, strength, agility and co-ordination. Each game includes short bursts of intense physical activity using the lactic anaerobic energy system followed by periods of rest and recovery; high local muscular endurance levels as well as flexibility and balance are also needed to play well in squash. Furthermore, mental conditioning techniques like visualisation, positive self-talk and relaxation techniques must also be practiced in order to perform at their best in this challenging sport.
Establishing and maintaining an optimal level of physical fitness are essential to improving one’s performance in squash at any level. Here are six foundation elements of fitness worth keeping in mind:
Aerobic Endurance
Squash requires lots of running around and diving for the ball, which provides your legs and buttocks with an intense workout while burning an impressive number of kilojoules (up to 3500 in an hour-long match!). Since this sport can be extremely energetic, building endurance will enable you to compete longer matches.
So many squash players combine squash with other forms of exercise such as running, swimming and cycling; which can all help increase aerobic endurance. Furthermore, plyometric exercises such as jump squats and box jumps can be invaluable tools in building explosive power which is necessary for sprinting and change of direction speed in squash.
Muscular Strength
Squats and lunges are great exercises for building the strength of both legs and core, and should be combined with resistance training such as rows, deadlifts, presses or rows as a component of any comprehensive strength program. Aspiring squash players should also work on building up shoulder and upper body strength for dynamic movements.
Hand-eye Coordination
Squash’s fast pace and needing to anticipate an opponent’s next move can put your hand-eye coordination to the test, particularly against an expert player. Regular participation can improve proprioception (awareness of body position) and hand-eye coordination, providing benefits in other sports as well as daily life tasks such as driving or using computers.