Before performing any exercise, it is important to prepare the body by performing an appropriate warm-up. Warming up prepares the body for the upcoming activities and can help decrease the risk of injury. A warm-up for squash should be done before every exercise session - whether it be for competition games, on court practice or gym workouts.
Example Squash Warm-Up
A squash game can involve an extended period of explosive jumping and rapid change of direction. To get the body prepared for such activities, a thorough warm-up is required. 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.
Here is an example of what can be done, but the specifics can be adjusted to suit the age and level of the players, and constraints such as limited space, time availability, and the environmental conditions.
- About 30 minutes prior to your game, you need to raise your core body temperature. You can do this with a slow 5-minute jog, or if there is nowhere to run, you can jump rope or do a similar whole-body activity.
- 15 minutes of stretching - involving static stretches (quads, hamstrings, calves, torso, shoulders) followed by dynamic stretches (arm circles, leg swings).
- Runs up and down along the side of the court. Running forwards and backwards, side shuffles, leg crossovers.
- 5 zigzag runs (75% effort).
- 5 x short sprints from back to the front of the court (from 50 to 100% effort)
- Squash on-court warmup rallies.
- Warming Up For Sports
- List of Stretches
- Discussion of the Fitness Components for Squash
- Poll about the Factors of Success for Squash