We’ve got a great selection of training programmes now live on the site, with more being added periodically.
In this blog, the spotlight is on our beginner’s strength training programme.
If you’re a squash player seriously looking to improve your game then one area you’re going to need to address is your basic strength levels, as a sound base of strength is the foundation of all other athletic elements. Strength is an area often neglected by the squash player, however, no doubt due in part to the negative visions in many people’s minds of strength training equalling big muscles, weight-gain milkshakes, and tight vests!
These bodybuilding stereotypes have little to do with strength training as it related to the squash player. High volume, mass gain targeted training sessions, are very different to the more specific, functional type strength needed by the squash player.
Strength is crucial to all of our other athletic elements. With a good platform of strength, your lunge onto the ball will be more solid and stable, allowing you better control and a wider range of shot choices.
Speed and acceleration around the court is also improved, as strength is an essential precursor to power – it also provides the necessary foundation for safely moving onto the more advanced power-based exercises, such as plyometrics and Olympic lifts. Increased strength will even help with your endurance, as the energy cost for each movement you make will be reduced due to the enhanced muscle capability, allowing for greater efficiency around the court and a better economy of effort.
Possibly the most beneficial effect a good strength training programme will have for the squash player though is increased resistance to injury. Stronger muscles are more robust muscles – it doesn’t matter how strong/fast/skilful you are as a player if you’re constantly on the sidelines due to injuries.
B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director
Want to learn more about squash-specific strength?
Check out the playlist where Gary Nisbet discusses the importance of strength and power for the squash player. He explains how the elements differ, how to train them, specific drills and analyses how professional players use strength on court.Watch now