Squash preseason fitness testing protocol

squash greg

Why test pre season?

The simple answer is to find out what kind of shape you are in physically before you start the season and identifying any physical weaknesses that may need addressing. The problem with trying to work on physical attributes during the season is that they can often be time consuming and tiring. If we can identify these problem areas quickly we can work on them when we don’t need to be worrying about fatigue during matches. It also allows us to have something to compare against at a later date to gauge progression/regression or maintenance.

Fitness testing background-squash

To see an advanced fitness program used by professionals follow the link below to the Squashfit homepage

=>Click here

It has been suggested that squash players require a mixture of speed, agility, and power combined with medium to high aerobic and anaerobic capacity. Thus, successful performance cannot be defined by one predominant physical attribute; more like an interaction of several physical components and metabolic pathways.

It is important that the player/coach/team obtain objective information about physical performances to clarify the objectives of training, plan short- and long-term training programs, provide objective feedback and motivate the player to
train harder.

Matches will provide the best test for an athlete, but in an athletic activity as complex as squash it is difficult to isolate the various components within the sport and get objective measures of performance.

Thus, fitness testing can provide relevant information about specific parts of the sport .Moreover, specific training programs can then be designed based on the players’ fitness testing results. From a practical point of view, the goals of testing are to enhance a player’s performance (i.e., providing individual profiles of their respective strengths and weaknesses), reduce the risk of injury and design an appropriate training program.

To see an advanced fitness program used by professionals follow the link below to the Squashfit homepage

=>Click here

The tests (these are basic so that we can do them simply and safely)

*get a check up if you have an underlying medical condition which may be aggrevated by intense physical work. Warm up before undertaking any of these test and you are undertaking them at your own risk.

Do not under any circumstances do all of the tests at once. The best way to do them is to choose either 1. 2. or 3. and maybe then a couple or all of the others with a 5 min break in between. The idea being that you get a feel for how your cardiovascular system is functioning and then some agility/power or muscular endurance test which tax a slightly different system.

  1. 50 end to end court sprints. Record the time taken to complete all 50. The front and back wall must be touched with each repetition.

 

Image result for court sprints

 

2. 3 km run. Get on a treadmill and run the 3 km as fast as possible record the time   taken to complete and a finishing heart rate if possible.

 

Image result for treadmill sprints

 

3. 3 km row, as above really- row the 3 km as fast as possible record the time taken to complete and a finishing heart rate if possible.

 

4. Max number of press up completed in 2 minutes. Record the number at the end.

 

5. Hold the plank for as long as possible. Record the time until you can no longer hold this position with good form.

Image result for plank

 

6. Max number of squats completed in 2 minutes. Record the number at the end.

 

Image result for bodyweight squats

 

7. The star drill. Mark out 8 points in the court touch each point moving as quickly and economically as possible (you may want to ghost a shot at each point before moving on) try and go around twice or more times if you like and record the time taken to complete total repetitions. ignore the 5yards!

Image result for star agility test

 

8. The Burpee test. Complete as many as possible in 2 minutes and record the number at the end of the test.

To see an advanced fitness program used by professionals follow the link below to the Squashfit homepage

=>Click here

Test record sheet (remember to choose which tests you are doing and dont do all of them).

 

Below are some basic averages done by county standard players.

Row 3 km 11-15 mins

Court sprints 18-22 per min

Run 3km 9-16

 

Test 1 2 3 4 5 6
50 end to end court sprints
3 km run
3 km row
Press ups completed in 2 minutes
Plank for as long as possible
Max number of squats
The star drill
The Burpee test

 

 

 

 

 

 

 

 

 

 

 

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