Squash is an extremely rigorous sport which demands great cardiovascular endurance. Aerobic exercises such as running, cycling and swimming provide excellent forms of cardio workouts.
Plyometric training can be an invaluable way to increase explosive power in squash players. Plyometric exercises like lunge jumps, box jumps, and clap push-ups are prime examples of plyometric exercises used for this purpose.
Increased Strength
Squash players must possess an ability to generate explosive power when striking the ball, which comes from a combination of muscular strength, aerobic fitness and flexibility. Plyometric training exercises offer a great way to build this explosive force when hitting a shot – these powerful movements involve jumping, skipping and other explosive movements which help build power on court. By adding these drills into their squash training plan they will improve strength, power and agility on court.
Plyometrics have long been used by athletes, but now casual fitness enthusiasts are taking notice of this training style. One popular plyometric exercise is box jumping – though true plyometrics involves much more than that: powerful pre-stretch and countermovement movements combined with multiple jumping exercises produce explosive movements which increase power significantly.
These powerful movements are made possible thanks to the spring-like action of your muscles, which enables them to quickly absorb and reapply force as they shorten or lengthen. These explosive movements are known as stretch-shortening cycles (SSC). An SSC occurs when one muscle first lengthens (eccentric movement) then immediately shortens (concentric). By combining eccentric with rapid contraction movements you can produce explosive movements essential for speed, acceleration and jumping.
Most people understand that large muscles produce considerable power; what many don’t realise, though, is that smaller stabiliser muscles can also produce considerable force – often even more than their bigger ‘primary’ counterparts! This dynamic is key to the explosive power of plyometric exercises – one reason they are such effective ways of increasing power on a squash court.
Squats, medicine ball throws and box jumps are excellent plyometric exercises that can greatly increase your power. But it is important to keep in mind that such exercises can be quite taxing on the joints; be sure not to overdo it and ensure you stretch before and after each workout session for maximum benefit.
Plyometrics should also be approached with caution if you suffer from joint conditions like arthritis or osteoporosis, since jumping can place stress on knees, ankles and hips. If this is the case for you, other forms of strength training might be more suitable than plyometrics for you.
Increased Speed
Squash is an exciting, fast-paced sport which requires players to quickly switch direction, jump, and throw the ball with precision and in an instantaneous fashion. To be effective at this sport, players require high levels of power which can be developed through strength training exercises such as squats, lunges and deadlifts; in addition, these exercises strengthen core muscles which provide stability during movement and support the back.
Plyometric exercises and drills can significantly speed up players’ movements due to a process known as “potentiation.” Plyometric exercises force muscles to contract rapidly from an extended state, increasing power while speeding movement times by decreasing muscle activation time. When combined with regular sprint training work and sprint-specific exercises, this form of workout is extremely effective at developing speed and agility needed for squash.
Before beginning any plyometric work, it is crucial to complete a comprehensive warm-up that includes jogging, stretching and striding. To avoid injury it is also advisable to perform it on soft surfaces such as grass, exercise mat or foam pads for best results. It is also advisable to limit repetitions and total contact numbers of each workout, and divide into separate sessions with enough rest in between for best results; experienced athletes using lower body plyometrics typically make between 150 to 200 contacts in an average session (two sets of six bunny hops is 12 contacts), while beginners should start out with less contact work initially.
Plyometrics may not be appropriate for all exercisers and should only be attempted under the supervision of a qualified instructor or health professional, with safe ground-level jump-offs onto padded surfaces like grass or exercise mat. Beginners should begin with easy and safe jumps from ground level onto this surface to build up strength before progressing further with more intense workouts such as jumping rope.
As part of their fitness regime, squash players should aim to maintain physical fitness throughout the year by engaging in at least 150 minutes of moderate-intensity aerobic activity and 75 minutes of vigorous-intensity aerobic activity each week, in addition to two full-body strength sessions per week. Plyometrics may help achieve this objective quickly as they often lead to significant increases in power, speed and agility within just weeks of training with them.
Increased Agility
As any player knows, agility is a critical element in winning at squash. Being able to switch directions rapidly with power, jump higher or sprint short distances are both skills that need honing in order to be competitive on court. Plyometric training provides a means of honing both these abilities quickly. Plyometric exercises involve explosive full-body movements that engage maximum muscle intensity – building impressive power while at the same time improving balance and coordination.
Plyometrics derives its name from two Greek words for quickness and height, and refers to dynamic exercises which utilize body spring-like action to exert forces quickly in short bursts of time – movements such as jumping, hopping, skipping and bounding – exerting forces that exert forces in short bursts over a relatively short duration. They’re commonly seen in athletic training programs for sports like basketball, volleyball, tennis and soccer that rely heavily on explosive movements to win games.
True plyometric exercises are highly intensive and should only be conducted after an adequate warm-up has taken place. As they place significant loads and stresses on joints of the lower body and central nervous system, plyometric exercises should always be completed under trainer’s supervision and in an organized training program after reaching an acceptable base level of strength has been reached. Grading may need to occur; so keep this in mind when planning and progressing your exercises over time.
Plyometric exercises include box jumps, squat jumps, split jumps and multidirectional jumping among many others. When starting with plyometrics it is best to start off gradually; easier moves such as step-ups/step-downs on low boxes may provide better stability before gradually progressing up in complexity and challenging exercises should always be prescribed by a certified coach or exercise physiologist for maximum safety.
Recent research demonstrated that plyometric training can significantly improve agility, sprinting and jumping performance among team sport athletes. Its effects were especially evident.
This research demonstrated that adding plyometrics to both amateur and elite team sport athletes’ training regimen can significantly increase performance, particularly jumping, sprinting, and agility performances. Plyometrics led to significant increases in these aspects.
Increased Flexibility
Squash is an engaging sport that requires players to run, change directions and jump quickly, requiring their lower body and core muscles to generate power while providing strong static stability. Plyometric exercises are an effective way of developing both of these aspects since they can be conducted in short bursts with various degrees of intensity.
Plyometrics should not be undertaken without taking proper safety precautions, as high-intensity exercises have the potential to place additional strain on joints and muscles, placing strain on ligaments and tendonous tissues that must be protected with appropriate safeguards. Therefore, when used they should always be overseen by a trained exercise professional as these exercises require close monitoring for possible injuries that could arise from misuse.
Plyometric training for squash players involves drills that simulate the multidirectional movements found in their sport, whether this means on-court drills or bodyweight circuits such as squat jumps or hurdle jumps. Squash players should utilize this form of exercise as it will train explosive movement required to move to and from the ball quickly in various directions.
Plyometric training can also be an excellent way to develop the dynamic flexibility needed for good footwork and agility. It can be integrated into an athlete’s general warm-up regimen or structured as part of an individualized plyometric session tailored specifically to his or her abilities and experience levels.
Beyond dynamic flexibility exercises, various conditioning drills can also be utilized to develop explosiveness and mobility necessary for becoming an excellent squash player. This may include various skipping drills utilizing both rope and continuous skips; adding short bursts of higher speed effort during interval sets; as well as adding depth jumps into squat jump or hurdle plyometric circuits.
Static stretching can also be utilized as part of an effective plyometric training regimen, though it typically falls outside its purview. Static stretching should nonetheless be included as part of any conditioning workout, especially as a cool-down procedure so as to reduce muscle soreness.