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How can you train without
over-training and avoid injury? We all want to be reasonably fit to
play. At important events we want to reach peak fitness, to reach our
full potential. That could be playing a friend, box league, club
championship, county, national...etc.
Read Derek's advice
Make a yearly plan. Focus on the
really BIG events for you. League, club, county or national champs. Set a
few ambitious personal goals. What do you need to do to achieve your best,
given the available time?
Most squash players play all year
round. Some take a summer break and play other sports. At a quiet time of
the year, say July-August-September do off-season training.
is possible. Racehorses and dogs use swimming pools to train in. Nicol David
recently won the Ladies World Championships for the 6th consecutive year.
These are her comments
"Pool training has played a big part
in my training when I was growing up. I didn't do weights when I was a
junior because my body wasn't ready to take on the heavy weights while
trying to stay away from injuries. That's why I used to do resistance
workouts in the pool and running drills/sprints as well.
Nowadays I just swim during my off season training time while I'm at home in
Malaysia. I still think it's a great form of training for squash. 2-3 weeks
before a tournament it's best to do speed work on court because the pool
work could make your legs feel heavy closing into tournaments."
- Play another sport! Choose wisely
- Learn about nutrition
- Practice yoga
- Warm-up & stretch before and
after vigorous exercise
- Read about sport and competition
Unfortunately we all get them. Don't train when injured. Get
professional medical advice and talk to your coach or physio for useful
UNINJURED PLAYERS Run long distance 2-3 times x
per week if you are injury-free. For juniors, seniors or those with concerns
consider non-impact training methods. Join a Squash Camp or take a few
Continue to play regularly.
UNINJURED PLAYERS Sprint between lamp posts;
jog to next one. Repeat 5 times. Increase by 2 each day. Geoff Hunt won the
British Open 8 times, beating Jonah Barrington many times. His sprinting
consisted of sprinting 440 metres, jogging 440 and by the end of a month he
was doing this 30 times in an hour. On court training will consist of court
sprints. Build up the number per day over the month.
Continue to play regularly, mixing this with drills and practice exercises
Month-3 Match Practice
UNINJURED PLAYERS Continue to play regularly,
playing people better than yourself. This is the time to get match practice.
By the end of the month you should be ready to play in that all important
Good Luck !!
Derek says: Start slow and build up
steadily. Avoid injury