Hard On Fitness: April 2013

Hard On Fitness

Squash Fitness

Note

Squash is unique, because it requires its participants to blend four different fitness categories:

aerobic fitness
flexibility
strength
mental fortitude

Players

Squash players like tennis players, need to have aerobic fitness to allow them to run and swing for an hour or more, flexibility to reach deep rails and tight drop shots, strength to control their racquet and hit the ball with power, and mental fortitude to "stay in" a long match. A good squash training program should help to strengthen all of these aspects of a player's game, and players should also be willing to focus more exclusively on those aspects of their squash fitness that are weak.

Aerobic Fitness

Of the four types of squash fitness, aerobic fitness is perhaps the easiest to understand. It basically means that you can run around the court for an entire match, while not tiring yourself out to the point of exhaustion depending on what level your playing at, Higher the level or grade more energy will be needed.

Getting aerobically fit

takes some time,

GET A Personal Trainer TO MAKE YOUR GAME PLAY BETTER

Cardio

1. If you can get your heart rate to 75% this is a good aerobic threshold.

2. Achieving and maintaining aerobic fitness will allow you to enjoy squash more and will also help prevent injuries. Walk/

Jog/Run

Ride a Bike Play other sports, like soccer, basketball, Tuch Foot Ball,

Flexibility

Can decrease your chance of injury and increase your ability to frustrate your opponent with great gets!

Stretching

But make sure that you stretch both BEFORE and AFTER you play (before to prevent injury, and after to prevent soreness.) Don't forget to stretch your whole body:

Stretching

Calves
Upper legs (hamstrings and quadriceps)
Hip Flexor and Butt Muscle
Lower back
Shoulders
Arms
Wrists and Forearms
Neck

Stretching can be an easy thing to omit from squash, but it is very important, does not take very long, and must not be overlooked!

It may add 20 minutes to your program however it will allow you body to recover faster and it may allow you to play for more years.

Being strong is a important part of all sports.

Strength

To hit a squash ball with power takes strength. Strong legs move you to the ball, a strong torso rotates completely before the swing, and a strong arm and shoulder steady the racquet through impact. Squash uses a unique set of muscles, so one of the best ways to get stronger for squash is to simply play

PROGRAM Personal Trainer

GYM Program

· Warm-UP

Exercise Time Speed Rest

Cross Trainer 10Min Mid Pace Nil

· Stretching

Exercises Time

Full Body 5Min to 10Min

· Program

Exercise Reps Sets Weight Rest

Bench Press 6 5 LIGHT 30SEC

d/B Squats 6 5 Light 30sec

Bench Dips 6 5 Light 30min

Calf Rises 6 5 Light 30sec

D?B Biceps Curls 6 5 Light 30sec

· Cardio

Exercise Time Speed Rest

Rower 2Min Fast 1min

Bike 2Min Fast 1Min

Stepper 2min Fast 1min

2 rounds.

· If there is a room to go into.

· Cardio For Room

Exercise Time Speed Rest

Side Run 30Sec Fast Side to side of room

Foreword 30sec Fast Front to Back of room

Cross . Cross 30Sec Fast Front back side runns

Each one must be done after each exercise finish 3 rounds 1 Minute rest between each round.

· Warm Down

Exercise Time Pace

Bike 10Min Slow

· Stretching

Exercise Time

Full Body 5mim to 10min

I NEED A Personal Trainer

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650 Cavendish Road, Holland Park, 4121 Queensland.

Sunday 7 April 2013

Squash Fitness