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Squash Fitness
by Will Morris, UNC '01
Squash
is
unique, because it requires its participants to blend four different
fitness
categories:
Let
me break
that down a bit further. 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. So, I
will
now suggest various ways to train each aspect of your game, and
hopefully
you will see something here that will make you a more complete
player.
Aerobic FitnessOf
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. Getting
aerobically fit takes some time, so I usually try to do it on days when
I am not playing squash. Exercise at a level where you could
comfortably
hold a conversation with someone else. This will tell you that
you
are at about 70% of your heart rate, a good aerobic threshold.
Some
suggestions:
Achieving
and maintaining aerobic fitness will allow you to enjoy squash more and
will also help prevent injuries.
All
good squash
players have a little bit of Gumby in them. The really great
squash
players bound around the court in giant lunges, covering great
distances
in a single stride. We are not all born with great flexibility,
but
by improving your flexibility you can decrease your chance of injury
and
increase your ability to frustrate your opponent with great gets! There
are lots
of different ways to stretch, 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
can be an easy thing to omit from squash, but it is very important,
does
not take very long, and must not be overlooked!
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 squash. Alternatively, there are six basic weight
training
exercises that you can do in the gym on off days that will work most
major
muscle groups. A good trainer can instruct you on the best way
perform
each of the following:
Of
course,
sit-ups, push-ups and pull-ups are all great as well. Any
strength
training that you can do will make you a better squash player!
Mental Fortitude
Squash
requires
you to concentrate throughout the match. One lapse in
concentration
can lead to two or three errors, the loss of a game, or even the loss
of
a match. Mental fortitude is difficult to train, but it is
something
that is developed the more you play. Athletes often refer to "the
zone", which is a relaxed state of mind that leads to complete focus,
excellent
body control, and an almost eerie confidence. Squash players are
no different, and to help you find "the zone", start with these simple
tips:
Do
these things,
and you will be started along the way to better mental squash fortitude!
Conditioning Suggestions from Coach Tom Generous
The best single thing you can do about conditioning for squash is
long-slow-distance
running. It will make you strong
enough in the fifth game of a tough match to think while you get around
the courts.
First, get some good running shoes.
I recommend New Balance, but there are many others on the market.
Get running shoes, now, not cross-trainers.
Spend $75-125 and figure it's cheaper than knee surgery which good
shoes
will help prevent.
Second, run outdoors along the roads. Try
to stay on asphalt, which is easier on your knees than the concrete of
sidewalks. Try not to run on grass,
which has hidden holes that can sprain an ankle.
If it's cold, wear a hat and mittens, but don't weigh yourself down
with
heavy clothing. Two or three
layers of light clothing is warmer and less wearing.
Third, wear a stop-watch, so you can time yourself precisely.
The Casio J-51 is about $30, and is as much as you'll ever need.
Fourth, pick a course that has some moderate ups-and-downs.
Emphasize the "moderate" here, because if the ups are brutal, you won't
run more than once, and if the downs are steep, you can hurt yourself.
Fifth, make sure you stretch all major muscle groups before and AFTER
the
run.
Sixth, be careful about running with someone else.
If the other person is exactly at your pace, ok, but that's a rarity.Ê If
per is slower, you'll get slowed down; if per is faster, you run the
risk
of getting injured. It's better to
run alone.
Seventh, do not use a walkman or anything else that distracts you.
Talk to yourself, memorize dental processes, do math or science
problems,
enjoy the sights and sounds around you, and be very alert to traffic.
Eighth, smile and wave at anyone you see.
Do not be bothered by anything any spectator may say, but just smile
and
wave. Two months from now, any heckler
will be awed in admiration. In
any case, you're not running to impress non-runners, but to be ready to
face good squash players. Finally,
do the following program: Day
1: Jog five minutes at a slow pace so that it feels comfortable but
like
work. Leave the house and go
away for 2.5 minutes and come back. You may play squash on
running
days. Day
2: Do no running. (Hereinafter called
"Rest.") You may play squash or do
anything else on Rest Days.Just don't
run. Day
3: Repeat Day 1 Day
4: Rest. Day
5: Repeat Day 1. Day
6: Rest. Day
7: Jog seven minutes. Go out for
3.5 minutes and come back. Be careful
to get the full seven minutes: if your outward-bound route is mainly
uphill,
it will be 3.5 minutes to a certain point but much less time coming
back. Day
8: Rest. Day
9: Repeat Day 7. Day
10: Rest. Day
11: Repeat Day 7. Day
12: Rest. Day
13: Jog nine minutes. At the end
of the run from now on, check your pulse.
Place the index and middle fingers of your right hand on your left
carotid
artery and watch the clock. In fifteen seconds you want the pulse
count of "x/4" where "x" = (220 minus your age in years) times 60-80%. Day
14: Rest. Day
15: Repeat Day 13. Check your pulse.
If it's 8 higher than "x,/4," slow down during the run. If it's 6
lower than "x/4," run faster. Day
16: Rest. Day
17: Repeat Day 13. Check your pulse.
If you miss a day, see below. Day
18: Rest. Day
19: Jog 12 minutes. Check your pulse. Day
20: Rest. Day
21: Repeat Day 19. Check your pulse. Day
22: Rest. Day
23: Repeat Day 19. Check your pulse. Day
24: Rest. Day
25: Jog 15 minutes. Check your pulse. Day
26: Rest. Day
27: Repeat Day 25. Check your pulse. Day
28: Rest. Day
29: Repeat Day 25. Check your pulse. Day
30: Rest. Day
31: Jog 18 minutes. Check your pulse. Day
32: Rest. Day
33: Repeat Day 31. Check your pulse. Day
34: Rest. Day
35: Repeat Day 31. Check your pulse. Day
36: Rest. Day
37: Jog 20 minutes. Check your pulse. Day
38: Rest. Day
39: Repeat Day 37. Check your pulse. Day
40: Rest. Day
41: Repeat Day 37. Check your pulse.
Now, for the rest of your life, jog 20 minutes every other day.
Bring your shoes and running kit with you wherever you might travel.
You cannot get into better aerobic shape than this running will get you.
You will never be more tired than your opponent in the fifth game.
You'll be able to play a second tough match after only one hour of rest.
You'll feel better in every way.
Incidentally, running isn't likely to cause you to lose weight.
Your weight is mostly a function of what you eat.
Running will strengthen all your muscles, will shape your body, and
will
make your heart and lungs more efficient.
If you miss a day or two or even three of running, it doesn't matter;
just
resume with the day you missed. If
you miss 4-20 days, go back the same number of days you missed and
resume
there. If you miss 21-60 days,
go back to Day 13. If you miss
more than 60 days, begin all over again.
Never try to go fast. At the outset,
you want to build distance without feeling pressed, so keep your pulse
count at "x/4." When running, it
should feel like work, but you should be able to converse if anyone
speaks
to you. You should always be
able to run straight up, with your head high and your eyes straight
ahead.
If you are able to sprint at the end of the run, you went too slowly
during
it. Next time you run, pick up the pace a little for the entire
distance.
When you're comfortable running 20 minutes -- that is, after a couple
more
weeks go by -- you might mix up the running:
Day 1: Jog 20 minutes, at your normal pace.
Day 2: Rest.
Day 3: Intervals: that is, run 5 minutes at your normal pace, then 30
seconds
at a faster rate. DO NOT SPRINT,
just pick up the pace noticeably.
Then run the next 5 minutes at your normal pace, then 15 seconds at a
faster
rate. Then run the next 5 minutes
at your normal pace, then 15 seconds at a faster rate.
Then run at your normal pace to the end of the 20 minutes.
On these days, you'll have to run out farther, because you'll be going
faster.
After five to ten of these Interval days, you might make the faster
parts
come more often.
Day 4: Rest.
Day 5: Run the entire 20 minutes at a slightly faster rate than your
normal
rate. To do this, run a course you're
familiar with but notice checkpoints at every five minute interval.
When you run today, get to each of those places a few seconds sooner
than
normal, not by sprinting as you approach the checkpoint but by making
the
overall pace just a little faster.
Day 6: Rest.
For the next six running days, run only at your normal rate on the
running
days.Then repeat the faster-day-sets.
After ten of these faster-day sets, you might make the pace even faster.
As you get in better shape, your normal running will have to be faster,
in order to get your pulse up to the desired rate. Good
luck. Be patient. |
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