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Activities to boost fitness

Published: 27 Jun 2006 - 11:00 by Robbie132435

Updated: 24 Sep 2008 - 15:09

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I am a comparative newcomer to the game of Squash, but now it is all i think about sportwise. I started in order to condition myself for the Rugby season. What I would like to know is what other sporting/fitness activities would best complement my Squash game? I currently do a great deal of road running but this is not really improving my agility. Your thoughts are most welcome.

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From rippa rit - 17 Sep 2006 - 06:42

Yeah, now I am thinking of a really good and funny video clip titled "Improve your speed and reflex"

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From Daren - 16 Sep 2006 - 12:13

yes variety, shes the spice of life, no?


hey, your fly swatting comment made me think of a new training session - its magpie season now right, so you take your racquet out running with you and take on the meanest most aggressive maggie in your area  just run laps under his/her tree, I think a half an session would do it. This would be fantastic to work on the high overhead volleys and reflexes. And if the maggie starts to get the better of you, just work on your sprintwork.


what do you think?

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From rippa rit - 16 Sep 2006 - 07:44

Daren - sounds good. Hey, you have to keep variety in the training or you go nuts, so anything to break up the monotony is good, eg soccer, sprint/walk, sprint/jog, skip, circuits, ghosting, routines.
I used to try to sprint/jog between the telegraph poles, kick the soccer ball with the kids, whatever would turn me on

With the oval you are going in a circle, so change directions often too, as you do track with the inside leg, though I know you menetioned different legs to take off.  Just take your racket with you now and swot the flies and you will have a new routine too with a bit of a lunge as well.

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From Daren - 15 Sep 2006 - 22:53

Yup, I agree that jogging def has its place, but Robbie said he is already doing a lot of road running and was looking to improve his agility. I think sprinting is what he needs, to train those fast twitch muscles for explosive power and take off (agility)

Actually, reading back, thats pretty much what you said in the first reply anyway Rita - sprint, jog, sprint, jog, in short sharp bursts. yup.


Actually a little thing I was mucking around with the other week was -

you're running around an oval (I like to run on grass) And you do 3 sprint steps, then 4 slow jog steps( 3 fast then 4 slow will change your feet around so you're taking off on a different foot each time.)


So, its like a quick take off or burst of speed for 3 steps, then slow down for 4, then take off again for 3 steps(on the opposite foot) slow down for 4, just keep doing it as youre eunning around.

I did it to kind of mimic a squash game - 3 quick steps to the ball, then recover to T(4 slow steps). Know what I mean. You can get into a good rhythm and youre training both legs. I think its actually quite good. Proud of my little invention


Also a harder version is sprint for 4 steps then slow for 3.


What do you think?



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From rippa rit - 15 Sep 2006 - 14:20

Daren jogging does have its place particularly in the off season to build up the aerobic base, and leg strength.  So jogging has to be done at the right time, eg off season, and maybe once a week particularly if you are not playing more than twice a week, cos it will slow you down too remember

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From Daren - 15 Sep 2006 - 11:52

To improve agility, I think you have to train the fast twitch muscles by sprinting and explosive movements, rather than long jogging

- ghosting(as Rita said, use your racquet and play an imaginary opponent with an imaginary ball - you can really play some amazing winners like this and you will never lose )

- court sprints

- sprints on a grass oval.

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From rippa rit - 15 Sep 2006 - 07:55

To make the fitness very specific here is a little idea.  This seems appropriate as we are onto the watching replays of top pro matches. 
  • Make a diagram of the squash court.
  • Put on a replay to view
  • Mark on the diagram the court positions of the player during the rally, by say 1,2,3,4,5,6,7 etc or N1 (for Nicol) and S1 (for Shabana).
  • Pretend (ghost) the play as per those rallies.
  • Maybe start off without swinging the racket till the feet get a bit organised.
  • Then pick up the racket and swing it at the various hitting points,eg N1 S1 etc.
  • Also mark the time taken between rallies so you get the heart recovery time.
  • Start these off slowly till the movement is fluent.
Now, if you think you are as fit as a fiddle, repeat the rallies in the same time as the pros do. Yeah?  Have your drink bottle handy. 
There is no doubt you will get fitter and faster, give it a try.  Even if you do this badly you will still get quicker around the court, and the racket work should improve too.  Don't dangle the racket around your knees as that would be a bad habit.

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From rippa rit - 21 Jul 2006 - 08:47

yes, the stairs are good, and I know of top players in the old days before gyms were the go, who did just that - great for your quads, glutes, and calves.
Better still if you are young

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From missing_record1 - 21 Jul 2006 - 08:22

The single best exercise I have done for squash is stairs. Run up the stairs 2 or 3 at a time, or if there are bench seats without backs run up those. This can't be replicated on a Stairmaster or other exercise equipment. You will explode around the court! Take the stairs sideways one at a time for agility and lateral movement training. Stairs are great! The only problem is finding a stadium or appropriate set of stairs (and tripping on your way down when you're tired). I live near a University so that is perfect for me. Running up hill is another option but be careful you don't hurt you achilles tendon.

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From rippa rit - 02 Jul 2006 - 15:18

Robbie I think we have all had restless nights after playing squash, and particularly in competition when we have got very wound up.
The fitness aspect gives tremendous stamina for the most ardous tasks so there is truth in the saying "a fit body has a fit mind". 
Keep us posted.
It all takes time but once you get the hang of the various components involved in fitness it will fall into place a lot better for you, and you will be able to improvise depending on the weather, the time constraints, etc.

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From Robbie132435 - 02 Jul 2006 - 13:43

Thanks Rippa I will try what you have said. Yeah its an amazing game, I know it sounds odd but I find myself dreaming of it at night.............thats normal right? ahem!

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From rippa rit - 28 Jun 2006 - 08:35   -   Updated: 29 Jun 2006 - 07:28

Robbie good to see you are hooked on the game.  It will sure keep you fit, and it will also help your agility and speed in time.  The road running can actually slow you down and is normally done in the off season to build up the strength, and then with that base change the road running to short sharp bursts of speed.  Actually you can do the road thing but sprint, jog, sprint, jog will train those quick twitch muscles.

If you go to the Library and take a read of the Fitness you will get lots of ideas to help you.
Stretching will also help you move better on court.  

Let's know how you go.

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