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Swing and Movement Exercises


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A limp wrist is a sign of incorrect technique (as shown in this graphic).

It is recommended skill development exercises be given to all beginners irrespective of age.
Grip, swing and movement exercises that are very specific to squash will train the muscles involved in playing the game.
Some new players have not got very strong wrists, arms and grip and these exercises will build up the strength to control these muscles, which in turn will help keep the racket head and wrist "up". 

Squash is a very fast game and because of that it is essential to spend time without the squash ball concentrating on the grip, swing, and footwork. It is the sequence of the racket and arm movement, together with footwork that make fluent effortless strokes.

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Forearm and Backhand rotation

Stand with the racket in front with the correct grip, firm wrist, and turn the racket from side to side.

On the forehand side the rotation is referred to as pronation (as done during a side-arm throwing action).

On the backhand side the rotation is referred to as supination (much the same as throwing a frisbee).

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Forearm side arm throw

Forearm pronation

Stand at the service box and side-arm throw a tennis ball/racket ball ball above the tin.
Then place a target on the front wall about a racket length from the corner and side-arm throw into the target.


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Backhand rotation

Backhand Supination

The backhand rotating action is termed supination.

Put a ball in a sock or stocking and swing like a frisbee extending the arm with a follow through.

 


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Figure of Eight Continuous

Wrist and Fore strengthening

Continually alternate from a backhand loop to a forehand loop and gradually make the loop bigger to resemble a forehand and backhand backswing.


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Alternate forehand and backhand swings

Ghosting movements

1.Stand with  the back to the front wall, and travel down the court taking long strides, relaxed knees, swinging as though to hit an alternate forehand and backhand drive.
Note:Concentrate on the loop in the swing, and wrist and racket control.
2. Move as above travelling down the court swinging,eg a lob, then a drive and so on.
3. Have a Coach/player stand with their back to the front wall.  The other person standing at the center of the court facing the front wall.
The Coach points to various positions for the ghosting person to swing, eg high on the backhand means a backhand volley, low on the forehand means a drop shot, and so on.


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Racket back

Moving in the

With the racket held in the correct grip, and in the "ready" position turn side on in the court and side-step from the front to the back of the court, keeping the racket back.
Note: As the feet move, be sure to keep the racket in the "ready" position.


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Moving from various court positions

Standing at the T and with the racket in the "ready" position move to the back corner of the court, then through the T to the front corner and repeat several times, taking long strides.

Next, a Coach/partner points to various positions on the court and the player moves to that postion and swings and recovers to the T.


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On the spot running and racket head control

Control your racket, control your feet

Stand with the racket in the correct grip, held in the "ready" position run on the spot, and control the racket head and wrist.

More Pics...

Run with your racket

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Ball control

Control the Ball Toss in serving

Hold the ball in the palm of your hand, with arm straight, held about level with the shoulder toss up the ball, and catch it in the palm of the hand.
This control is necessary when serving.


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Racket and Ball control

Catch the ball on the racket

Throw the ball up.
Catch the ball on the racket (use the other hand if necessary).

Continually bounce the ball on the racket.

Throw the ball up.
Tap the ball onto a wall
Catch the ball
Repeat.

Continually pat the ball onto the wall.

More Pics...

Backhand wall pats
Forehand ball control
Continually hit forehand pats

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Drive Footwork and Movement

Drive ghosting will assist in the development of fluent racket work, swing, and court movement. These movements can be practiced at home every day in the back yard, park  or under the house.

The progression of drive ghosting exercises:

1. Side to side swings.
Start with foot movement, judging how to move from the forehand to backhand side fluently.

2. Front to back swings
Move from the center of the court to the front corner, then recover through the center,  to the back corner, swinging your racket.

3. Front to back, then front again
Move from the center court to the front corner, recover through the center court moving to the back, then recover to swing again at the front of the court.

Vary the ghosting routines in various ways, always starting from the T eg

  • go  to the backhand front corner first, forehand back corner.
  • go to the forehand front corner, backhand back corner.
  • go to the side (mid court), then backhand back corner, then forehand front corner.

When you are reasonably happy with the movement, place 4/5 balls in various court areas, eg front corners, back corners, mid court, and using your racket, strive to move around having your racket in the "ready" position.

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