Becoming a good squash player

Now that the kids are all back in (probably on-line virtual) school, more than ever, they need to be sure that they keep up with their fitness training.

Becoming a good squash player does require hard work...for sure! But every player who has achieved success in the game has done and continues to do it...the work that is.  Here are some things we have to say about the physical demands of playing squash...

Some people take up squash to keep fit. Running around the court for 40 minutes or an hour will certainly give them a useful workout and improve their fitness if they do it regularly.
However, there will come a time when they'll need to be competitive – and have to do extra work, whether their goal is to win club matches, junior tournaments or become a member of a high-school, college club and/or varsity team.
Because of its constant whole body activity, squash is a sport that demands a high-level of aerobic fitness. In a typical game they'll be working at about 80% of their maximum heart rate as they bounce from corner to corner and back to the 'T' for the next shot. Although the distance traveled in each movement is short and explosive, the continuous nature of the rallies (with recovery periods in between) means that their energy supply comes from aerobic metabolism.

This does not mean that they have to run hundreds of miles in training, because there are other fitness demands in the game as well. It is important to have SPEED - so that they're able to pick up their opponent's  backhand/forehand drop shot, getting  back into position after their response.

Anaerobic endurance is also an essential fitness requirement. During long, heart bursting rallies, the ability to keep going at high intensity is critical, and this relies on solid local muscular endurance, particularly in the legs.
Muscular STRENGTH is important for both the lower and upper body. Strong legs will contribute to anaerobic fitness, while strong arms, shoulders, chest and back will help with racquet speed and power.

Toning of the muscles in the back, abdominal muscles and legs will also enhance good posture on court. It is also essential to have a full range of motion in the muscles they are using, since agility is vital in a game with so many rapid shifts of direction. This means that sound FLEXIBILITY is crucial as well - not only for match performance, but also in helping to prevent (at all costs) INJURY!

P.S. Outdoor speed & agility for squash video: https://www.youtube.com/watch?v=tIJ9Ntolc7g.