Mohamed ElShorbagy squash racket

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ElShorbagy Uses the Tecnifibre Carboflex 125 S

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  • 77.5in2 (500cm2) Head;
  • Frame Weight: 125g (4.4oz);
  • Even Balance (350mm);
    27” (685mm) Long;
  • 14×18 String Pattern;
    Comes Strung with 305+ 1.20 String;
  • Graphite and Basaltex Multiaxial Construction;
  • Grip; Squash Dry Grip Black;

 

Click here to view the racket

 

Mohamed has been using the Asics Gel Fastball 3 in recent months

Blue/Flash Yellow/Aqua BlueImage result for asics gel fastball 2 review
  • Outer Material: Synthetic
  • Inner Material: Textile
  • Sole: Gum Rubber
  • Closure: Lace-Up
  • Heel Type: Flat
  • Material Composition: Textil

 

Click here to view the shoes

The new GEL-FASTBALL 2 gives you comfort and ride suited to the fast, aggressive player and has a lot of lateral stability so you can move quickly all around the court. RhinoSkin/Open mesh Upper Take to center court and show up in style with the Asics Gel-Fastball 2 Indoor Court Shoe.

Its upper construction is set with a open mesh material, this is placed across the shoe to provide excellent comfort and breathability. It allows fresh air to permeate the interior layers keeping the foot cool and comfortable while also offering reduced irritation from seamless stitching.

The Gel-fastball does not pass on support as the mesh is covered with durable RhinoSkin overlays. This covers the upper body with an abrasion and tear resistant synthetic leather for increased upper durability while being more flexible when running. It actively secures the foot in place through medial and lateral movements, while still maintaining its shape and form. Finally at the rear of the upper construction cushioning properties are applied with a Personalised heel fit which is 2 layers of memory foam that line the collar and mould to the athlete’s heel, creating a personalized fit for the Achilles as you transition from foot to foot. SpEVA/DuoMax Midsole Asics have assigned the Gel-Fastball II with a bounty of dual midsole technologies to provide the wearer with exceptional stability and comfort.

A full-length SpEVA midsole works in unison with the DuoMax support system to provide bounce-back and cushioning to keep a spring in your step whilst playing, and give you continued energy return, even as you tire. Rearfoot and forefoot GEL units work in tandem with the SpEVA midsole offering support that Attenuates shock during impact and toe-off phases, and allows movement in multiple planes as the foot transitions through its natural movement.

 

Tecnifibre Squash Green 9 Racket Bag

Product Details

  • Allows for Comfortable Equipment Storage;
  • 4 Generous Compartments; Speed Ventilation Inspired by Ventilation Systems in Racing Cars;
  • Capacity: Up to 9 Rackets; Small Zippered Side Pocket;
  • Padded Backpack Straps; Shoe Compartment; Carry Handle; Material: Polyester, PVC, EVA
  • Dimensions: Width=79cm (31.1”), Length=30cm (11.8”), Height=33cm (13”);

Tecnifibre Squash green 9 racquet bag proves to be a solid on and off court travelling partner with the two generous compartments able to fit up to nine rackets. The bag features special ventilating perforations inspired by those included in racing cars to ensure impressive breathability and freshness. Additionally, you can store your favourite playing pair separately from the rest of apparel, thanks to a shoe compartment, and for accessories there is a small side zippered pocket. Moreover, the bag can be carried comfortably thanks to adjustable backpack straps, or alternatively with a practical carry handle.

Click here to view the Bag

 

Greg Gaultier Squash Racket

Greg Gaultier Squash Racket

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Dunlop Biomimetic Elite squash racket, which is used by Greg, current world #1. Though Image result for dunlop biomimetic elitehe may actually  be playing with an earlier model of a similar racket the Dunlop Custom ICE Elite and had it spray-painted to look like the Biomimetic Elite.

Racket Specs

Name: Dunlop Biomimetic Elite
Colors: Black/Lime/White
Manufacturer: Dunlop squash
Weight: Light (135 grams)
Balance: Head-light

Click here to view the product

This is the Adidas Adipower Stabil 11

Image result for adidas adipower stabil 11A solid all round indoor sports shoe that is used by Greg and has been for quite a number of years now. Many of the elite players are turning to this shoe because of the stability and grip it offers them when moving so dynamically into and out of the corners.

Shoe Specs

  • adiTUFF – This is an abrasion resistant material in the toe-upper. This is where indoor court shoes seem to wear out quickest due to dragging of the feet. This increases durability.
  • Outer Material: Other Leather
  • Inner Material: Manmade
  • Sole: Gum Rubber
  • Closure: Speed-Laces
  • Shoe Width: Regular
  • Energysling – Wraps the top of the foot, stretching and springing back during side to side movements so energy loss is minimized.
  • Ring Core Dual Density EVA – Offers additional power and speed enhancing multi-directional movements.
  • Motion Guiding System – Stability system which enhances movement power when hitting the court hard.
  • Sprintweb Mesh Upper – Lightweight fibers strap and secure your foot for ultimate control

Click here to view the product

Dunlop Performance Squash Bag

This is the 8-racket version:

The Dunlop Tac Performance 8 Racket Bag has the following features: The Dunlop Tac Performance 8 Racket Bag is suitable for both tennis and squash rackets. The bag has Product Detailstwo large pockets in which a maximum of 8 rackets can be carried. The racket bag is also provided with various pockets on the sides and a special pocket for shoes. All pockets have a zipper. The racket bag is provided with two detachable, adjustable shoulder straps which offers the possibility to carry the bag as a backpack.

Specifications: Dunlop racket bag for squash and tennis rackets Maximal 8 rackets Various pockets, all with zipper Two adjustable, detachable shoulder straps Material: 100% polyamide Colour: black – orange – grey Size: 81 x 28 x 33cm.

Click here to view the product

Clothing

Greg’s clothing sponsor is Dunlop and he uses a variety of their clothing lines, the good news is that they are all available pretty cheaply.

Shirt                                                                   Shorts

Image result for dunlop tennis shirt                                      Image result for dunlop tennis shorts

Click here                                                                       Click  here

Compression Socks

Booster Elite Red - Effort sleeve

Click here to view the product

Greg has been using these for a couple of years now to aid recovery, movement balance and protect against injury.

The BV SPORT research and development centre, with its many scientific studies, proved that the pressure put on the lower limbs varies depending on the type and thickness of the living biological tissues of which they are composed. These tissues act as a pressure shock absorber (muscles and fat) or are otherwise incompressible (bones and, to a lesser extent, tendons and nerves).

These innovative factors have enabled us to design meshes of variable levels of rigidity (flexible/semi-rigid/rigid), which have been incorporated into the production of our compression ranges (Booster and ProRecup) since 2004.

Selective compression respects athletes’ anatomy and physiology, optimises muscular biomechanics during movement, improves venous return, limits extraneous vibrations and oscillations, decreases the risk of stiffness and DOMS and raises the fatigue threshold.

 

 

 

 

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

 

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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.

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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.

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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.

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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/

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