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/

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

 

 

 

 

 

 

 

 

 

 

 

3 Squash Fitness training drills to improve your on court movement, muscular endurance, power & agility.

As we know squash requires a blend of physical capabilities that span across a spectrum of fitness attributes. Local muscle strength, power and endurance are all required whilst moving around the court at speed, acceleration and deceleration forces are acting all the time coupled with dynamic and at times isometric stength required when stiking the ball in a lunge position. Rotating at the trunk, holding steady in the lunge, then pushing dynamically off in another direction takes a coordinated and balanced approach to training because the requirements to develop each aspect of the physical model presented in the game are very different.

Power = the ability or capacity to move or travel with great speed or force.

Endurance = the ability to repeat a series of muscle contractions without fatiguing. Muscle endurance is different from cardiovascular endurance because it involves the muscle fatiguing rather than a limitation in the amount of oxygen being supplied or utilized by the muscles.

Acceleration = change in speed / time taken.

Deceleration = ability to decrease velocity developed from acceleration.

Isometric strength = an isometric contraction creates no change in the length of the muscle.

Dynamic strength = generally,strengthdisplayedduringmovement;quantitativelyexpressed in terms of limb or trunktorque at a specifiedangularvelocity,almostalwaysduringconcentricmuscleaction.

See my point?

Each element is presented here in the clip with the exception of endurance because it only lasts a minute!

See how the pros plan their training click here

Drill 1.

A horrible gut ripper the 120 drill, the 120 involves not suprisingly 120 movements done continuously and timed with perfect movement into each shot and full swing with follow through…you could add a weighted vest to make it more enjoyable

front f/h 10 times

Front b/h 10 times

f/h front to b/h front-b/h front to f/h front (called doubles) 20 times;

f/h front to f/h back 20 times

b/h front to b/h rear 20 times

 f/h front lobbing to b/h mid court boast 20 times

b/h front lob to f/h mid court boast 20 times

Completed in under 5mins; take 1min rest repeat do this 1, 2 or 3 times. The movement to the front corners is 3 steps forward and 2 steps return to the T;

Drill 2

3 Squash Fitness drills to improve your on court movement, muscular endurance, power & agility.

Any of the following or combination will promote speed, agility and quickness 3 x 10 reps of one or more of the drill pattens, place the cones on the court and follow the pattens at speed focusing and slowing down and turning powerfully.

Drill 3 the circuit complete 1, 2 or 3

Dunlop precision pro 130