In recent years there have been studies showing that excessive warm-up exercises actually reduce performance instead improve performance. A few steady rallies will soon get it up to temperature, as well as topping off the warm up routine for your muscles. Example Squash Warm-Up. Exercise shortens the muscles and unless we take measures to elongate them and keep them supple we leave ourselves more open to the possibilities of … By David Heath, qualified squash coach Stretching is an often overlooked but essential part of the package for squash enthusiasts of all levels. Volley three times and then cross court it to your partner. Get warmed up! A squash game can involve an extended period of explosive jumping and rapid change of direction.
A good squash warm up should focus on your legs and your core. Squash balls in their cold state, or even at room temperature, have nowhere near enough bounce in them to play a match. Not only does it get you ready for your match, it helps prevent injuries. Always warm-up thoroughly prior to training and especially competition. Improve your squash and minimize injuries with 3 of the best squash stretches. ... Below are 3 of the best stretches for squash; obviously there are a lot more, but these are a great place to start. Volleying works really well for this, as then the ball also doesn’t cool down when it hits the floor. You should also stretch after your match and between matches if you are playing in a squash tournament. The best way to warm up a squash ball is by repeatedly hitting it straight down the line high up on the front wall. It would be impossible to have a rally of even three or four shots without the ball warming first taking place. Trying to have a rally with a cold squash ball is pretty similar to having a rally with a rock, so make sure you give it a good warm up before starting match play. Repeat. The lunging and twisting from squash can create an unexpected injury due to the intensity of the game. These are the primary muscle groups used when you play. For optimum performance you should stretch after you have done a general body warm up of about 5-10 minutes (light running, or cycling.) THE DYNAMIC WARM-UP England Squash physio Phil Newtonof Lilleshall Sports Injury Rehabexplains why you should warm up, how you can do it in just 10 minutes in a small space, and why it should be dynamic. A period of warm-up play before any squash match is standard procedure across all grades of the game. Keep the warm-up to 5-10 minutes until you reach a sweat and then stretch.
Dynamic stretches form part of your pre-match or training warm-up. The warm-up should focus on the specific actions and muscle groups that will be involved in the activity, and gradually move from low intensity to high intensity. Warming up before any sport or intense exercise is crucial, and in squash it is particularly important because of the massive strains you will put on your muscles and joints. The 3 Best Stretches for Squash. To cover all of the appropriate areas of raising temperature, increasing mobility, and optimising the body and mind for training/competition, a warm-up should consist of 3 parts lasting around 5 minutes each: So how should you be warming up? squash warm-up exercises Download During an intense game such as squash, the body exerts great efforts to perform twists, sudden turns and deliver force on the court. Some simple stretches will help prepare your muscles for what they are about to go through. You should also stretch after your match and between matches if you are playing in a squash tournament.
Warm up for Squash! Keep it to a minimum of 15-30 second holds.
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