Squash places range of fitness demands on the body
This week we are putting squash under the spotlight.
Because squash is a constant whole body activity, it demands a high level of aerobic fitness.
In a typical game you will be working at about 80 per cent of your maximum heart rate. Although the distance travelled is short and explosive, the continuous nature of the rallies with recovery periods in between means the energy supply comes from aerobic metabolism.
This does not mean you 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 in order to be able to pick up your opponent’s craftiest backhand drop shot and get back in position after your reply.
Anaerobic endurance is also an essential fitness requirement. During long 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, chest and back will help with speed and power.
Toning the muscles in the back, abdomen and legs will also enhance good posture on court. It is also essential to have a full range of movements in the muscles you are using. This means that flexibility is crucial to a match performance and helping prevent injury.
As your standard improves, you find you need to get fit to play squash. Running around the court for 40 minutes or so will certainly give you a workout and improve your fitness if you do it regularly.
Inquire at your local squash clubs today. Tokoroa Squash Club – contact Wayne Ryder on 07 886 4452 or 021 0299 0708, Putaruru Squash Club – contact Jojo on 021 237 9239.