Squash Fitness Training

Squash Description

Squash is a game which is very similar to racquetball. The primary differences are that the ball is not as lively, the racquet has a longer, thinner neck and certain parts of the court are not in play. Originally developed in England, squash is popular on many college campuses. Cardiorespiratory fitness, skill and strategy are all important requirements to play squash. In order to play squash properly, it is important to master fundamental strokes and strategies.

Squash Risks

• Tendinitis in wrist and index finger
• Elbow injuries such as lateral epicondylitis, sprains or fractures
• Shoulder problems like impingement syndrome or muscular strain
• Groin strains
• Achilles tendinitis and calf strains
• Ankle sprains from awkward twists or falls
• Knee sprain or tendinitis
• Cuts, scrapes and bruises from falls, wall contact or player collisions
• Hand or foot blisters
• Eye injuries

Squash Sport-specific applications

• Squash is played on a national and international scale, with annual world championship competition

Squash Equipment required

• Racquets: constructed of fiberglass, graphite, aluminum or wood; strings usually made of nylon
• Ball: usually made of rubber and/or butyl; English version is softer and has a slower bounce
• Gloves (optional): keep hands blister-free
• Protective goggles: use shatterproof plastic lenses to avoid eye injury
• Footwear: some prefer tennis or racquetball shoes with their strong lateral support; look for flexible sole and ankle support; avoid aerobic or jogging shoes; wear two pairs of socks to minimize blisters
• Rosin or chalk: to aid grip when gloves aren't used

Squash Applicable substitutions

• Paddleball
• Racquetball
• Tennis
• Handball

Squash Reference sources, organizations and publications

• U.S. Squash Racquets Association: PO Box 1216, Bala Cynwyd, PA 19004, (215) 667­4006
• NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 399­1906

Mode

Cardiorespiratory:Anaerobic/Interval

Fitness Benefits

• Cardiorespiratory 3
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 3
• Body Fat Recution 2

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 3

Muscle groups used

Primary muscles: forearms, rotator cuff muscles, triceps, obliques, quadriceps, hamstrings and chestAssistance muscles: abdominals, calves, hip adductors, hip abductors and upper back (trapezius, rhomboids and latissimus dorsi)

Energy expenditure

Approximately 0.085 Calories per minute per pound of body weight