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The game of squash is difficult to master due to the fact that it requires several different types of fitness. Squash fitness not only includes aerobic fitness but also muscle strength and flexibility. For this reason squash training should include a combination of cardiovascular exercises, extended periods of muscle stretching and weight training. An example squash fitness workout could include a period of jogging, a muscle building program focusing on the upper legs and arms, and a stretching session.
When people think of squash fitness, aerobic fitness comes to mind. This affects the body’s ability to run, sprint and jog around the court for the duration of a game without becoming fatigued. Increasing this form of squash fitness requires regular exercise for extended periods of time, which is why jogging is such a common squash exercise. Of all the different types of squash fitness aerobic fitness is probably the most important.
Although squash is a game of speed and agility, strength also plays a major role. Not only is arm strength important for an increased hitting power, but leg and hip strength will also affect an athlete’s ability to reach the ball quickly and play a shot. Typically squash training focus on several select muscles that are important for the game. These include the hamstrings, quadriceps and gluteus muscles.
Along with muscle strength, an athlete’s flexibility will also affect his or her ability to reach the ball quickly and in a position that allows for the best shot. A good squash workout will include a large amount of stretching of muscles throughout the body — not just in the arms. For example, squash players commonly forget to stretch the neck and wrists before starting a game. Stretching should be performed before and after a game, and also on a daily basis to increase the length of important muscles.
Squash requires plenty of short sprints over the course of a game, so squash drills should attempt to mimic this. A commonly used drill is “the star." This exercise is performed on the court and involves sprinting back and forth to each point of “the star” for a certain amount of repetitions. The athlete should always return to the “T” before the next sprint as this is an important part of squash tactics. To increase the intensity of the drill some players like to play a practice shot when he or she reaches each point.