Explosive Fitness Right for Squash
Published: 15 Feb 2009 - 22:38 by raystrach
Updated: 18 Feb 2009 - 23:55
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Getting your fitness right for Squash is important because your fitness determines the type of game you are able to play. I am fitter that I have been for some time but the type of fitness I have at the moment is aerobic fitness.
I have gained this fitness mainly through my bicycle riding. The 17 kilometers i ride to get to and from Squash two or three times a week in addition to other riding has made a big difference to my base fitness level.
During my ride I ride as hard as I possibly can for the entire journey and whilst I know I can get a lot fitter, this extra work has made a big difference, and while I continue to do carry the same workload, that base level of fitness will rise.
Unfortunately this type of fitness does not enable me to play the type of game I want to play against good players. I have to go above my anaerobic threshold to play at that level.
When you play better players, you generally have more difficulty reading their game, more difficulty hitting winners and the rallies tend to go longer (that is if you are not copping a thrashing). All these things made you work not only harder, but faster.
Less time means that you have to move later which means you have to go faster. Faster means more explosive which means more anaerobic. When I try to go at this higher pace so that I am putting pressure on the other player, I get puffed pretty quickly. My cardio vascular system simply cannot cope with the extra workload placed on it by the anaerobic system.
It is the aerobic system that has to replace all the ATP that is being used in the more explosive movements. At the anearobic threshold, your body is using just the amount of ATP that the CV system can create. Therefore I have to do some more specific training to develop a more anerobic edge to my fitness, therefore lifting this threshold.
I need to lift the intensity of the work that I do. Over the next couple of months, I intend to do the following to help with this:
- Instead of riding at the once pace on the bike, I will make it more like intervals, riding really hard for a minute or so, then easing off for a minute and continuing my journer that way.
- Upping the tempo in any practice games, but attempting to make more volleys, even if I still hit it back to the opponent to give them a game
- If I do any drills, I will increase the intensity, but decrease the amount of time I spend doing each set and make the recovery time shorter but more frequent.
decreasing the amount of time in between the opponent's hit and yours is one way of putting more pressure on your opponent and generally increasing the standard of your game.
Just make sure you have the right sort of fitness to be able to do it.How to add images to Members' Forum posts and replies here...
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From MarkG - 18 Feb 2009 - 23:55
From raystrach - 18 Feb 2009 - 08:48 - Updated: 18 Feb 2009 - 09:06
From daveamour - 17 Feb 2009 - 22:51
From aprice1985 - 17 Feb 2009 - 08:43
From raystrach - 16 Feb 2009 - 21:52
From mike - 16 Feb 2009 - 11:56
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