The Benefit of using 3 different Types of Lunge in squash training

 

lunge-1

We use it alot the lunge in squash but it is an exercise that can be varied to suit different phases of training and different dynamics during play.

The image above shows an extreme version of the lunge and demonstrates the importance of stength, stability and flexibility in the thighs and hips of the lower body whilst stiking the ball with the upper body.

We use the lunge in varying degrees when training but there are a few variations that will benefit us in slightly different ways. By varying the exercise we can get a little more out of the movement and bring into play these elements so that we can use them directly in match play.

lunge-2

1. Alternating Jump Lunge

This is an exercise used to increase power output and improve your ability to move into and out of the shot dynamically. It recruits the larger type 2 muscle fibres that are responsible for producing force quickly.

spitlunge

Start in a split stance position with your hands on your hips, your torso upright, and your knees about bent at a 90-degree angle.
Push your chest out and lower your rear knee toward the ground in a lunge while keeping your front shin as vertical as possible.
Push explosively off the ground, jumping and switching the position of your legs while in mid-air, landing into the lunge position with the opposite leg forward. Repeat, switching legs on each jump

Perform reps of 20 with 2-4 sets adding  weight if required.

2. Alternating Lunge with twist.

This variation works the gluteus maximus, quadriceps, hamstrings and calf muscles as in the basic forward lunge, the real benefits are seen in the utilisation of additional  core and trunk rotator muscles. The twisting action strengthens your obliques, latissimus dorsi and erector spinae.

The exercise will also give stability and balance in the phase where you should be stable just prior to striking the ball. But also allowing for a more stable rotation of the trunk when hitting through the ball.

dumbelllenge

Perform reps of 20 with 2-4 sets

Holding a medicine ball or dumbbell/kettlebell in your hands, elbows by your sides, take one large step forward into a lunge position.

Watch that your knee is at a 90 degree angle and the weight of your body is toward your front knee.

Hold the lunge position, contract your abs and rotate your torso to the same side as your front leg.

Your arms and medicine ball should turn with your torso until they are in line with your side.

Rotate back to the centre as you stand up and bring your arms back in front of you. Then repeat the action on the other leg.

Perform reps of 20 with 2-4 set.

3. Static Held Lunge

The static lunge gets its name because the feet remain static, or in the same position, throughout the exercise.You will also be holding this movement for 10 seconds at 90 degrees before swapping legs.

The benefit of this exercise is that it teaches you to recruit stabiliser muscles that you will hopefully be firing when you are down into the low position and also teaching you to be stable, still and strong before you strike the ball with out any additional movement.

lunge5
Begin by standing in a split-stance with your right foot forward and your left foot back. Engage your abdominal muscles, straighten your back and look straight ahead.

Maintain this position as you bend your legs to lower your hips toward the floor drop to 90 degrees. Continue down until your left knee nears the floor then hold this position for 10 seconds without moving.

You will then press through your right heel to return to the starting position then repeat the exercise with your left leg forward holding for 10 seconds.

Perform Reps of 10 seconds each leg do 5 sets adding weight if required.

See how the Pros do it with this squash fitness tracker

See other pages in this blog that are related to squash.

squash-preseason-fitness-testing-protocol

periodisation-for-squash-how-to-effectively-phase-your-leg-training-to-ensure-you-have-the-strength-power-and-endurance-when-you-need-it

fitness-drills-to-improve-your-on-court-movement-muscular-endurance-power-agility

squash-performance-nutrition-and-recovery/

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