Personal Trainer
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,
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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/
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
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