Power hitting

Although it may not seem of any relevance, squash players must consider the science of mechanics to improve their power and technique. In particular we must consider momentum and speed of arm movement. The transfer of angular momentum from the lower body to the upper body will result in fantastic increases in arm and racquet speed. To achieve these phenomenal increases in speed you need to keep the arms relaxed and not try to muscle through the ball. Well if this is true, then is weight training really necessary for squash or will it just slow you down?

To answer this question we must consider the concept of power. Power in physical terms is a function of speed and force. Good examples can be derived from baseball and cricket. These players are usually quick, agile small. They possess a combination of great strength and speed. Indeed to hit a squash ball with the greatest power you need both force and speed.

Momentum can be defined as mass or force times velocity. Once again we see the same two factors are involved as with power. Thus to generate the greatest angular momentum we need a very powerful lower body. That means that we should perform resistance training exercises to improve the strength of the lower body.

What kind of exercises should be performed? Since squash players do not want to carry around too much bulk they do not want the same program as a bodybuilder. Also since squash involves movement in all directions all the muscles of the lower body must be trained. A good starting program would involve the traditional 3 sets of 10-15 repetitions with a weight that will not allow the player to lift more than the prescribed repetitions. When the player can do more than 15 repetitions then they should increase the weight. Rest periods between sets should be 2-3 minutes to allow sufficient recuperation. This type of program should be continued for at least 2 months.

The starting program should be followed by a maximal strength training program. This includes 3-5 sets of 3-6 repetitions. The low number of repetitions does not result in a great amount of muscle protein breakdown and thus increases in muscle size are not exaggerated with this type of program. However the high intensity resistance involves neural adaptations, teaching the individual how to best co-ordinate and activate all muscle fibres to exert the greatest force. Once again rest periods between sets should be 2-3 minutes. This program should also be continued for at least 2 months. Most squash rallies involve hitting the ball more than 3-6 times, so the squash player needs endurance. Thus the next cycle of resistance training involves increasing the volume by performing 3-5 sets of 15-25 repetitions. Now that we are moving towards more squash specific needs we must also realise that the rest periods between rallies are not 2-3 minutes. Thus the rest periods between sets must be progressively decreased until the player only has approximately 30 seconds between sets. Shorter rest periods than 30 seconds will result in too much fatigue and the intensity or weight will be too diminished.

A player who combines cardiovascular and resistance training will still be cracking the ball with great power even at the end of the fifth game, leaving their opponent plastered against the back wall.