Back to Squash & Staying Injury Free |
With our squash season
picking up and league play about to start the following advice,
useful to any athlete, is particularly important to those squash
players who took a summer break from the game. Here is some
advice that will help you get back into your best squash game
and help you stay injury free.
How to ease into a new season:
1. Ideally, spend at least your first three visits back working
out on a bike, treadmill, or stair master-not the squash court.
2. Make your first three matches easy ones, play opponents whom
you would beat handily.
3.Arrive early before a match so you can go through a pre-game
dynamic warm up (book a session with one of the club personal
trainers—they know the best and latest dynamic warm up routines.
4. Do not arrange any competitive matches until your weight is
back (or close) to where it was the previous season.
How to Limit injuries during the season:
1. Pre-match preparation (most important for injury prevention);
drink water even if not thirsty spend at least 5 minutes on a
bike, stair master or treadmill once warmed up, spend at least
another 5 minutes doing dynamic exercises not static
stretches. The knock-up or warm up is to practice all of
your shots. Players who’s who use the first game to warm up are
far more prone to injury and loose the first game far too often.
2. Between games, during every match:
Drink water between games even if you're not thirsty. A ninety
second rest period is permitted between each game—in friendly
matches you can take longer but don’t allow yourself to cool
down.
3, Post match (limit next day stiffness, and improve
flexibility)
Stretch & use a foam roller, If you had a grueling match you can
limit inevitable stiffness. Stretching at this point will also
increase your flexibility dramatically--this will lead to better
squash. Stretching with your opponent and discussing the match
is a great way to learn how and where you went right or wrong.
Opponents are usually quite willing to divulge their secret
strategies on how they won the match and this could come in
handy next time. Jumping into a cold car directly after a game
is terrible for your body, particularly your back. Always take a
hot shower after your match. . Use your car seat warmer so your
back stays loose in the winter!
4. Play no more than three matches a week, two quality
matches is actually the best. Instead of more matches use
your time to keep your body strong with weights, stretching,
yoga or a cardio workout. Add a weekly yoga class to
your work outs-this is invaluable to your court movement as
well as injury prevention. Off court workouts may not be as
exciting as matches, but will pay off with fewer injuries and a
higher level of squash. If you want to make your off court
workouts more interesting, efficient and more sport specific
then book some time with a professional trainer—they know
how to maximize your time and efforts off court to make a huge
difference on court.
Geoff Mitchell
Head Squash Professional-The Chatham Club
Ranked #1 in the over 45 category 2011 Geoff Mitchell is the
head squash profession at the Chatham Club. He was a finalist in
the world over 30’s and has reached the US national semifinals
in his age group several times.. As a former squash professional
himself, with national and world rankings he has developed
hundreds of juniors to play intercollegiate squash as well as
lead successful juniors to US National titles and rankings. His
students have competed on US National teams for the world
juniors as well as the Pan American Games. In 2011 there were
over 30 nationally ranked junior athletes from the Chatham Club. |
|
|
|
