Squash and Your Lower Body
You might be thinking that since squash is a racquet sport which naturally involves a lot of upper body movements, upper extremity injuries will also be very common. While this may be true, the surprising part is that most of these upper body injuries require no long-term medical treatment. This is probably because, unlike other racquet sports, the stroke in squash is less restricted and therefore this sport allows for less tension in the elbows and wrists. Squash games also involve less overhead shots and therefore shoulder injuries are less common.
But just because upper extremity injuries are less common among squash players doesn’t necessarily mean that this game is an easy sport. Squash is actually a very challenging game that involves a lot of running, jumping, and moving around combined with sudden starts and stops. This means that the risk of injuries in the lower parts of the body like the hips, knees, ankles and other lower body joints are more prevalent among squash players.
A study that assessed the training, playing, load and injuries sustained by players in a squash game over the last two years, conducted by Dr. A. Martin Clark Jr. of the New York Presbyterian Hospital, has shown that a big chunk of injuries (a whopping 64%) involved the lower extremities. The study also showed that, while the incidence of short-term knee injuries was not many, there were a lot of long-term knee injuries that required surgery. Hip problems, both short and long-term, were also prevalent. As a matter of fact, many professional squash players have had hip surgeries, or worse retired early, because of hip problems.
Because the incidences of short and long-term lower body injuries in squash are relatively high, it is therefore very important that you properly condition yourself before every game in order to avoid these. Warm ups, stretching and lower extremity weight-trainings are recommended routines. Your professional trainer or sport doctor can provide you with a proper workout schedule best fit for your squash game. And if you do experience pains and injuries, consult your doctor immediately.
Squash Exercise to Increase Your Reflexes
There are literally hundreds of thousands of exercise routines dedicated to improving your squash games. Well, here’s another one. Professional squash athletes still practice this routine before every competition in order to prepare themselves through the paces of the game. This exercise will attempt to mimic actual squash conditions and will be applicable whatever side of the court you are on. The best part is, this exercise is relatively easy to master but is an excellent way of improving your game.
One important note as you do this routine: In order to develop your control and concentration as you prepare for the game, practice the exercise as if you are already playing in a match.
What to do:
Near the back of the service box is where you should first position yourself. Taking it slow and easy, hit the ball once and as it comes back, attempt to hit the next shot in just one bounce. Make sure it does not hit the back wall. Master this routine until you are comfortable with it.
Next level:
Once you have mastered the first routine, gradually work your way to the front. As you do this, attempt to hit the ball as it drops. Yes, you are now doing straight drops this time. Again, keep doing this routine until it becomes second nature.
Then:
If you are comfortable with the first two levels, repeat the drill but volley each ball this time.
And finally:
You’ve worked your way to the front, right? Now do it again while going back. Your ultimate goal is not to miss a shot as you go to the front and back.
If you want to increase the intensity of the workout, just pick up the pace and force yourself to hit the rebounding ball quickly.
Remember, the purpose of this exercise, or routine, it to build up your confidence and skill level before beginning your match. As you master this exercise, you will notice that your moves will be automatic and your speed will increase.
Hardball Squash
Most squash players today play the game using a ball that “squishes” when it hits the wall. But if you are a veteran hardcore squash player, you have probably heard of the hardball squash. Hardball squash, as the name implies, uses a harder hollow ball that is much like a pingpong ball—only bigger and harder. Not many players use hardball anymore, even the professional players no longer use hardball when they play a game of squash. But if you do decide to have a match using hardball, expect a very different game that is closer to racquets rather than the regular squash game.
In hardball squash, the ball is roughly the same size but will be bouncier. You will also notice that the ball used in this game will be very responsive to spin and therefore extremely dynamic and active. Also, a hardball squash court is about 2.5 feet smaller than a regular court and the tin is around 2 inches lower. You will also notice that there are different sidewall markings that come down stepwise instead of the regular straight angle line in softball squash. Although many of the US courts are still patterned after the hardball court, hardball singles are very rarely played by anyone. The game is more of a game of shot rather than a game of fitness.
Much like softball squash, hardball squash also has a game of doubles and is actually quite a popular sport. Hundreds of players compete in the hardball tour probably because the hardball doubles tournament prize is higher than the North American PSA tournaments. Unfortunately, only a handful of courts are available in the world that can cater to hardball squash doubles. This is because the court is very big—about four times as big as a regular squash court.
It should be worth mentioning that in hardball squash, getting hit by the ball will cause more damage to you than a softball squash. That is why every player is advised to wear adequate protection when playing hardball—especially eyeguards. Of course, like with any other game, proper warm ups and stretches are a necessary routine before you begin your match. If you haven’t tried hardball before, and you think you are already good at playing squash, then you should try the game out and see for yourself the challenge of having a more responsive, bouncier ball.
Quick Tips on Winning Your Squash Match
Getting ready for another squash game? Before you take on that next squash match, take a quick peek on how experts do it. Here are some tips you can use to snatch major titles this year:
1. It is more advisable to practice intensely for 40-60 minutes than long hours of light play. Once a marked improvement in a player’s accuracy is observed, the size of the target areas should be reduced. The pace in which the practices are conducted should be at par with the players’ abilities and skill level. As the player’s game improves, there should also be a corresponding increase in the pace of play.
2. Squash players should use and employ both backhand and forehand strokes during practice. It would also be beneficial to use the American style of scoring in practice as this is known to bring out an inspired brand of play most especially during rallies.
3. Make practices more interesting by routinely changing and switching player roles. For instance, in one session one player would play the role of feeder while his partner plays shots. The roles will then be reversed on the next day of practice. They could also agree on playing both roles equally in one practice session.
4. One needs to be consistent and accurate in feeding his partner during practice to ensure that the correct technique is applied when returning the ball. For groups of more than two, squash practice can be done in pairs by reducing the points to be played and replacing one player after the target score is reached or eliminating the player who makes a mistake.
5. Players should tally their scores in rallies that they win, until they reach a set number. It has been observed that in a set rally, if there’s an even number of strokes, players would attack and return the ball using the same shot every time, but in cases where there’s an odd number of strokes, players would vary their shots. During the feed and return cycle, squash players should hit the ball alternately unless a different tactic is employed.
Following these five simple tips will surely give you that winning edge over your competition.
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