Getting The Most Out Of Your Performance

Posted by britishopensquash on October 20, 2017
Category: Sport

Squash can be an exhilarating game. However, while it can be a fun sport, there are still ways on how to improve in it. Getting the most out of squash will not only improve the game, but will also improve fitness as well.

So how does one get the most out of squash? One way to do that is to get fit for it. While squash in itself would improve fitness, playing it while unfit might do more harm than good. That would mean training the muscles required to play the game, as well as playing the game itself regularly. With regular training, fitness level improves and the game gets an improvement as well.

Another way to improve performance is by changing the grip. Gripping the racquet is essential—how it is held can make or break a game. With the proper way of gripping it, a person can handle it better and thus improve the game. Some even employ grips on the handle itself to ensure this. With proper grip comes proper form then.


Learning more about the game is of course another way of improving in it. From being a casual player to one who is more seasoned, knowing squash in a more in-depth way can give one an edge. Even if casually playing the game, learning can take it to a whole new level.

While getting fit is essential, a much better way of going about it is by doing CrossFit. CrossFit takes fitness up another level, and can help in both endurance and strength. CrossFit can be done by beginners as well, though it takes much to master some of the movements. Finding a proper CrossFit trainer then is essential in order to avoid injuries.

Along with learning, watching how the pros do it can be crucial as well. One might not necessarily need it for casual games, but it will still give one an edge. Learning can make or break a game, and even for casual games the more times one wins can boost confidence in the sport.

Along with knowledge, one must also know what area of the court to engage in. For this, that would mean dominating the “T.” By spending more time in that area, a player can gain the advantage. Watching how the pros do it can be essential then in such a case, as that would help in how one can dominate this area of the squash court.

Of course, while getting fit, it should be noted that knowing the right group can be crucial. For this matter then, the Performax Health Group can help. When it comes to health and fitness, the group would be a perfect way to get the most out of fitness.

Squash is a fun sport. It can be fun for beginners as well as professionals. Even for casual players, preparation is essential, and knowing how to prepare for the game can make the difference. These tips here can help one develop the game of squash and go up the next level then.

As technology becomes more advanced, it should not come as a surprise that science contributes its fair share in health-related fields and sports. Understandably, athletes are subjects of study because of their long exposures to physical activity. Their alternative lifestyles and diet allow them to be more resistant to injuries. Athletes (and their coaches) refuse to give out their health regimens for the obvious reason that it is a trade secret when in competition. However recently, sports science is starting to reveal the process of keeping fit using athletes’ regiments as a model.

A 2014 analysis by Dr. David Geier, a sports medicine specialist, focuses on the results of a study that uses sports science as a way to prevent trauma and increase sport playing quality in NFL players. Divided into three phases, the first phase of the study involves gathering the pre-play data from the players—measuring agility and acceleration by wearing Catapult monitors, using an Omegawave system to capture fatigue, stress and aerobic capacity. Information gathered allows coaches to test the physical condition of the athletes while training.

The Philadelphia Eagles—the football team selected as variables—agreed to the study since they have been recently adapting a full-practice technique (the second phase) used by Olympic athletes. It combined both scientific and traditional methods of recovery for the body to maintain its endurance and strength. Results for the study have been positive. After the practice sessions, the Eagles were able to win the NFC Finals and was the second least-injured team during the 2014 season. (Geier, 2014).

The observation that we find consistent among scientific sports performances is measurement. A sizeable amount of food, the necessary vitamins, energy and minerals that your body needs. Sports science has experiments in both food intake and activity endurance—measured by technological tools. CrossFit, for instance, is an example of this. CrossFit training comes with combining the highlights of various warm-ups and sports techniques to target body areas that would create an ideal physique based on the workout. (Kamb) Because CrossFit is done in a circuit, body parts/muscles that are exercised fall into a monotonous pace that it gets used to. One thing to note when using science to get healthy is: Fitness targets a certain physical goal. And this is something that the user must emphasize since the warm ups and diet provided will revolve around the goal. In CrossFit, even wardrobe—may it be powerlifting t-shirts or the best knee wrap squats—contributes to the end goal.

What’s the best tip for keeping healthy using science? Do not get stressed. Being fit and healthy is not a competition. For athletes, being in the best shape is part of the ethics of the game. For an average person, be happily exercising at your own pace. If in doubt, use a little bit of both: the traditional and scientific methods of activity and recovery. These means getting the necessary sustenance, exercise, and sleep distributed throughout the week to get into a fitter life. Sports science simply monitors and recommends repetitions of physical activities and ingestions of nutrients so that the body can get used to having a fit lifestyle as a routine.

Of course one of the easiest ways to help keep athlete’s healthy is a strong workout regimen involving weight training. Although weight training does have some inherient injury risks, these can be avoided with proper form and using equipment. Things like wrist wraps for powerlifting, Crossfit and more. Even some of those cool powerlifting shirts provide some nice stable support while lifting weights.


Do Baseball Players Make Good Squash Players

Squash is a ball sport played by either two or four players. It’s a game played by alternately striking the rubber ball to the playable area of the four walls. Unlike many sports, squash involves players being in close proximity.

A professional squash player develops specific skills to be excellent at playing the sport. Do baseball players make good squash players? Squash and baseball are two very different sports although both involves striking a ball with a racket or a bat. Here are some things to take note of to know just how different squash is from baseball.

Squash Involves Players Being in Close Proximity

Squash Involves Players Being in Close Proximity

Compared to the baseball field, the playing area of squash is very tiny. With a rubber ball bouncing in a small four-walled court, this means players always have to be on the move all the time to hit the ball. It requires a lot of endurance and accuracy and cat-like reflexes.

Same goes with baseball. But with baseball, there are waiting games. With squash, you constantly have to be moving around and watching out for the ball. Squash involves players being in close proximity and baseball players are used to playing on a large field.

A baseball player may find it difficult at first to try and play squash without prior experience to the sport. However, if the individual gets to love the sport, then there shouldn’t be any problem with adjusting to squash.

Training Is Different Between the Two Sports

Each sport involves unique training. Training is different between the two sports. Since squash involves a lot of movement, athletes are conditioned in a way that is designed for squash. As well as baseball players are also trained in a way that they can do great with playing baseball.

Team managers or coaches train their players that way because it takes immense work and concentration to one thing to be a world class athlete. Players aim to be in a pro league. If a champ or a professional baseball player is to play squash and vice versa, the player might have a hard time, because it’s not the sport that they trained for.

Training is different between the two sports and it can be a reason why a baseball player might not do so well with squash.

Do Baseball Players Make Good Squash Players

Do Baseball Players Make Good Squash Players?

So, do baseball players make good squash players? The answer can still be indefinite. The two sports are very different from each other. However, this doesn’t ultimately mean that a baseball player can’t be a good squash player. It can depend on the individual as well. Being fit or doing additional exercises like crossfit, gymnastics bar work (click here for info on that) that one can do well with playing squash.

With whatever sport you play, always do your best. If you keep on dreaming about being a major league player someday, don’t give up on that dream. Each week may be a challenge, but if you want to stop living an obscure life, be the person you thought you couldn’t be.

More than money and fame, do it because it’s what you want to do. Can baseball players be good squash players? There can be a lot of reasons not to be, but there are always athletes that defy the odds.

As an athlete who plays squash, have you been wondering whether lifting and weight training can help you become a better squash player?

Athletes need to maintain a certain weight and perform adequate fitness to become efficient in their sport. While some sports may require having more bulk muscles, others just have to maintain a normal figure so to not compromise on speed and agility.

This is why many players in sports where speed and strength are crucial, such as racquetball, baseball, tennis, basketball, squash and others, get confused whether they should go on a strength training program  or not, as they think it may bulk them up, decreasing their speed.

In this article, however, we will check out the benefits of strength training for squash players to give you a more concrete idea on how to become fit for squash.

how to become fit for squash

How To Become Fit For Squash

Squash is a highly physical sport where various physical fitness factors are required to become an effective player. Speed, agility, stability, strength, and power are tested in all players to become champions.

In order to achieve the full benefits of weight training and exercises as a squash player you’re going to need the proper information in which to base your decision.

To further discuss how strength training can influence your performance on the squash court, below are the benefits of strength training for squash players and why you should start creating your weight training exercises for squash.

Benefits Of Strength Training For Squash Players

  1. Increases your muscle strength

Stronger muscles help develop greater power and endurance. Stronger muscles contribute a lot in the efficiency of movement and energy. If you have stronger muscles, it costs you less energy to execute a move, preserving your stored energy for more endurance.

  1. Contributes to more powerful muscles

Power is the ability of the muscles to produce force at the fastest possible time. In sports like squash where speed and strength are vital factors for every athlete, developing powerful muscles is important. Weight training and exercises for squash is designed to increase muscular power for stronger and faster execution.

  1. Less body fat

Body fat can decrease speed, endurance, power, strength, and agility. By going on strength training workouts specifically designed for squash, you will achieve fat loss and improve the efficiency of your movements, making your executions faster and stronger with less energy being used.

benefits of strength training for squash players

Weight Training And Exercises For Squash

Weight training doesn’t right away mean you’ll have to bulk up. There are weight training workout plans specifically made for athletes of different sports to improve their fitness for a certain sport. Aside from lifting weights, weight training requires a lot of other factors in order for you to bulk up. This may include a proper and monitored diet and an ample amount of rest to let the muscles build and grow. Since you always have to practice, you remain active and thus your muscles cannot bulk up like you’ve imagined it.

So create your own workout plans for body strength and conditioning and become a better squash player.

Squash is a popular sport in Europe.

Not considering the sport’s popularity on the continent, can squash catch on outside Europe?

The Popularity Of Squash

the popularity of the squash sportSquash is a popular game that originated in Europe in the early 19th century.

Formerly called squash rackets, it was developed after other racket and ball sports like royal tennis (just tennis today) and the sport started in 1830 at the Harrow School when the pupils found they could play an even more challenging game using the punctured rackets ball.

Because the squash ball isn’t as easy to control and doesn’t bounce back easily unlike that of the tennis, it required more effort for the players to get into the rally, which makes the game more challenging. It became more and more popular in the Harrow School, and, after about 30 years, the first squash courts were built in the school, and squash officially became a new sport.

The popularity of squash then spread across the United Kingdom and its neighboring countries, although there was still no standard rules of the game. In every place, it has its own set of rules and even the size of the courts vary. Just like a self defense knife or people looking for out the front knife reviews in the U.S. is the norm, playing squash is just like that in the UK and is continuing to spread in popularity as well. 

In the late 19th century, squash rackets was played in Canada and spread over the country reaching America. It then spread even more rapidly in other regions such as Germany, Australia, Pakistan, and New Zealand.

Can Squash Catch On Outside Europe?

Today squash is played by over 20 million athletes in over 185 countries around the globe on more than 45,000 courts. It is controlled by the World Squash Federation (WSF), the international federation for the sport. The rules of the game, specifications of the court and the equipment, coaching and refereeing, and other terms of the sport are handled by the International Olympic Committee (IOC).

Although squash is recognized by the IOC as an official sport, it isn’t yet included as one of the sports in the Olympic Games.

The WSF holds a world calendar of events for the games and organizes world championships in various categories which include the world champions for the junior men and women categories, men, women, and in the master age categories where each category has both games for singles and doubles.

Squash is currently growing all over the world. While the proposal of the WSF to include the sport in the 2020 Olympic Games that will be held in Tokyo has been turned down, the third straight games it has been denied a spot in the games,  the organization will still continue to attempt to gain acceptance in the next Olympic games of 2024, which will be held in either Los Angeles of Paris (the loser will host the 2028 Olympics).

can squash catch on outside Europe

The Future Of Squash

The question “Can squash catch on outside Europe?” is no doubt a yes, since the popularity of the sport has constantly been growing in different parts of the world.

However, despite continual growth of the sport, the WSF is still struggling with its attempts to include the game in the Olympics. With their current efforts, we hope to someday see squash as part of the Olympic Games.

 Though it many not be a very popular sport in North America, squash has acquired popularity as a sport worldwide. An indoor sport which requires the use of racquets, squash is played by two or four players in a four-walled court with a small, hollow rubber ball. Squash is a fast-moving sport and is an excellent cardiovascular workout. It is a game that can be played at any age and is easy to learn. There are many modified game types and various equipment can be used to suit every size and skill level, enabling squash to played as either a leisure or competitive sport. Squash has even been recognized as the number one health and fitness sport.

Samir Becic, 4 times Number 1 Fitness Trainer in the world and HFR’s “Top 10 Benefits of Playing Squash”:

  • Develops agility – Leaping, spinning, stopping, bending, jumping, sprinting and running are just some of the moves the body has to make in a game of squash. As such, the sport requires and fosters its players to be nimble. Doing these movements conditions squash athletes to be agile in being able to quickly stop, start, and change direction. Squash teaches quickness and equilibrium around the court, especially the power of the first explosive step and challenges speed by forcing you to move quickly while maintaining a strong and balanced position, which is required to hit a ball hard and accurately.
  • Sharpens hand-eye coordination – Squash promotes good hand-eye coordination as repeatedly seeing the ball and adjusting your body and hand so you can hit it back under competitive stress forces the body to hone in on target and destination. The coordinated control of eye movement, hand movement and the processing of what you see to guide one’s reach boosts accuracy and promotes finesse of movement. Since hand-eye coordination tends to decrease when we stop participating in activities that foster this type of coordination, squash is a premier sport to ensure your coordination abilities are well-developed.
  • Compels flexibility – Since the constant movement – particularly movement outside typical range of motion – is so often required in a game of squash, your joints and ligaments are able to stretch, promoting elasticity and blood flow in the body. If you can make a save by covering a good portion of the court with a deep lunge and a stretch of your racquet, you can save yourself energy and decrease your chance of missing the ball. Constantly playing squash will improve your flexibility, ensuring your muscles get the most stretch out of every game.
  • Pinpoints concentration – From the very start of the game, your eyes are sharply fixated on the ball at all times. Focusing where it hits and knowing where and how it will bounce back ensures mental and visual concentration, while your other peripheral vision concentrates on  your opponent’s movements in hopes of catching them off guard.
  • Imposes strength and fitness: Playing squash helps you gain power and the ability to apply force. In this case, it’s applying the swing of your racquet to hit the ball as hard, fast and accurate as you can. The strength required in a game of squash will help you tone your legs, arms and abdomen while the cardio involved in the face-paced game of squash will also help maintain a healthy weight. Using your lower and upper body muscles at the same time paired with the intensity of stop-and-sprint movements can burn a ton of calories – an average of 500 calories in 30 minutes.
  • Boosts cardiovascular health: Squash has you running, jumping, leaping, and diving for the ball so your heart and lungs are working at peak efficiency. An intense game of squash will keep your heart rate up at all times, making your heart muscle stronger as more blood pumps to the brain and the rest of your body.  This boost endurance and stamina as more oxygen is supplied to the muscles.
  • Coaches social skills – Because you need at least one other person to play squash, many squash centers and clubs offer friendly tournaments and games to ensure that those who are interested in squash have someone to play with, allowing squash players to meet and compete with one another. Gyms and clubs have a friendly environment which can provide players opportunity to make new friends.
  • Improves self-confidence – After a game of squash, players develop a sense of accomplishment and confidence, regardless of whether or not you won the game. Knowing one has competed to the best of their physical ability – especially in a game so intense as squash – enables a boost in self-esteem and a feeling of sureness characterized by certainty of ability.
  • Ensures mental well-being – If you are a beginner at squash, your practice is 95% physical and 5% mental. Once physical conditioning is improved, practice becomes 95% mental and 5% physical. Instead of focusing on catching your breath and not missing the ball, you can now focus on game strategy. Concentrating on the ball, your opponent and your surroundings will boost your mental alertness and spatial awareness.
  • Alleviates stress – Squash acts as a wonderful stress reliever, especially after a particularly demanding day. If your’re feeling angry or frustrated about work, home life or whatever else is grinding your gears, a round of squash can help you “squash out” those negative feelings by taking out all your anger on the court as you slam the ball as hard as you can against the wall. What comes next is a feeling of satisfaction and relief as your negative energy is used up for physical energy in the game.

Squash is a great sport but it’s not one that is natural for people to just pick up, especially in the United States. There it is common to just do a search for a portable basketball hoop review of 2017 to find the best basketball hoop they can and then they are ready to play some ball. Squash isn’t quite so easy but I think it’s a sport where when people play it they will fall in love with it.