Fitness Formula for Squash

Squash is an attritional battle, i.e. strength, fitness & endurance count.
Most attacking shots do not result in winners, i.e. they are returned thereby prolonging the rally.

Fitness Formula for Squash consists of a number of items:
1. Cardio-respiratory fitness
2. Muscle endurance, a combination of the ability to deliver appropriate anaerobic and aerobic power together with the ability to recover
3. Muscle strength, which is more important in tennis than the other racket sports
4. Muscle speed, an important component of power in all the racket sports; 5. Flexibility
6. Low percentage body fat.

As mentioned above, a squash player must have the Endurance to play a five set match. This means that you must have the heart/ lung strength, as well as muscular capacity, to sustain a lengthy session of exercise. For the average person, endurance translates into a store of daily energy that isn't depleted by stress or illness.

Aerobic exercise builds endurance, and jogging is one of the easiest forms of aerobic exercise. Your endurance goal should be to complete a 30 minute jog, either in place, indoors or outdoors. Endurance development isn't achieved by forcing your body to a one-time, beyond your capacity test. Beginning developing your endurance by developing your personal fitness in a consistent, moderate manner.

Flexibility refers to the ability to perform a movement over a wide range of motions. Improved flexibility will lead to :
-Greater ease in execution of rapid complex movements
-Enhanced performance of technical skills
-Reduction in the number of injuries due to over stretching of muscles, tendons and ligaments surrounding joints

Flexibility training should precede all other aspects of training to prevent injury. Flexibility is joint and location specific, and aspects of speed, strength, endurance skill are interrelated.

Neck - Forward /Side bends, Rotations
Shoulder - Arm circles/ rotation/ overs/ reaches, Shoulder circles, Pull through
Elbow - Tricep stretches
Lower arm - Wrist bends
Trunk - Forward bends/ Twists/ Side bends
Hips - Quad/ Hamstring stretches, Front /Lateral strides
Ankles - Achilles stretches, Ankle extenders
Knees - Quad stretches, Hamstring stretches

Do remember to do exercise very gradually and do not over do any activity. Please mail me for any additional info