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Squash Match Warm Up

An squash athlete or coach will always tell you to warm up before a match. Check out few warm up exercises.

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Squash Match Warm Up

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  1. SQUASH MATCH Infographics brought to you by: WARM UP bosssquash.com An athlete or coach will always tell you to warm up before a match. Whether it’s just a simple sparring match or a tournament, it’s always important to get your body and mind to function the way it’s supposed to during the match. A squash warm up should not last longer than an hour with the intention of increasing blood circulation, raising body temperature and increase the heart rate while preparing the muscles to perform sudden movements and explosive tasks. PHYSICAL MATCH PREPARATION General body warm up Specific muscle stretches Squash specific warm up Light to moderate activities such as running, jumping or squats. This activity gets the muscles lubricated and warm. Stretching the muscles prevents injuries from explosive movements. Hold the stretch for at least 10-20 seconds until you feel the muscles activate. Loading pressure to the muscles involving movements for squash with a slightly higher intensity than previous exercises without overloading. Side Strides Shoulder Shrug Ankle Stretch High Knees Forward High Knee Strides Backward Kicks Lunge & Twist Upper body Twist Leg Swings Vertical Jumps One Arm Swings Ankle Stretch Jumping Jacks Two Arm Swings High Knee Jumps Front Hip Stretch Feet Shuffle Low Squats Forward Lunges Side Hip Stretch SKILLS WARM UP Ghosted Court Movements Racquet Swings Ghosted court movements improves your spatial awareness of the court. With the racquet on hand practice your swing moving back and forth with increasing intensity across the entire court. Racquet swings prepares your wrist, arms and torso for the match. This can be done with or without the ball with increasing intensity. Mental Rehearsal Mentally perform the exercises as if playing against someone on the actual game. The exercises can be performed more efficiently by predicting court movements against your opponent. Forearm Isolation Serve line to serve line Tense Full Swing (controlled) Center serve box to center Full Swing Side wall to side wall lunge Close to Wall Volley (shoulder height) Close to Wall Volley (overhead) Diagonal cross court swings Infographics brought to you by: Join us on: SOURCE: https://bosssquash.com/Squash-Warm-Up/ bosssquash.com

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