Manual de squash

Wesleyan University Squash Team Strength Training Manual

by Tim Bacon, M.A. Smith College Dept. of Exercise & Sport Studies

August, 2006

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Introduction
• • • • • The best way for squash players to get fitter is to play squash. However as young players mature it becomes important to do supplementary off-court physical training toprevent injuries and improve performance. Traditional weight training programs are not optimal for developing strength in college squash players aged 17-21. Newly developed core and functional strength training techniques are highly appropriate for squash players. The purpose of this guide is to provide examples of strength training most appropriate for young, developing squash players.Strength in squash players should ideally be developed in three phases of about 4-6 weeks each:

1. Injury Prevention Phase ! 2. Core/Functional Phase ! 3. Speed/Power Phase

Overview of Ea ch Phase
1. Injury Prevention Phase – the purpose is to 1) strengthen those areas that have been shown to be vulnerable to injury in squash: ankle, shins, knee, lower back, shoulder, elbow; 2) develop a strengthfoundation for training later in the season; 3) develop an aerobic base. 2. Core/Functional Phase – the purpose is to 1) strengthen the abs, hips and lower back so that power can be effectively transferred from the legs to the upper body (and racquet); develop strength-endurance for those muscles (and the muscles complementary to them) used in squash; 3) maintain injury prevention training andaerobic endurance. 3. Speed/Power training – the purpose is to 1) develop speed and power at a volume and intensity appropriate to the athlete’s developmental age and strength training experience. This usually means that the number and length of supplementary off-court training sessions should be relatively low (1-2 times a week for about 20 min.); 2) maintain Core/Functional strength, injuryprevention activities and aerobic endurance.

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Season Physical T raining Plan f or Juniors
The three phases of strength training can take place over a season of squash play. Many young players compete during the academic year (September to June), or during a squash club’s fall, winter and spring season (September to June). The Table belowindicates when (at what part of a typical season) players need to do the different types of training described above. Months June-July-Aug. Phase of the Pre-Season Season Purpose of Prepare the Phase Phase of Physical Training Injury Develop Prevention 3 x week CoreFunctional Speed-Power Aerobic Develop 3-4 X a week Sept.-Oct.-Nov. Early Practice Dec.- Jan. -Mar. Mid- Late comPete

Maintain 1-2 Xweek Develop 3-4 X week

Maintain 1-2 a week

Maintain 1-2 X week Maintain 1-2 X week Develop 1-2X week Maintain 1-2 a week

Training Principles
Principle of Progression – gradually increase from a low volume (number of hours or number of repetitions) of training and intensity (speed of movement amount of resistance) at the start of the season to a higher level as the season progresses.Training exercises can also increase in complexity. Principle of Maintenance – it takes 3-4 sessions a week to develop a physical quality like strength, but only 1-2 a week if the quality has already been developed. Keep it Simple – there are hundreds of different strength training exercises available. It is better to focus on a few key, simple exercises when working with young athletes. When to doStrength Training? - The order for different types of training that take place in the same day is the following:

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1. 2. 3. 4. 5.

Technique (strokes, shots, footwork) Speed & Power Tactics & Match Play Strength Aerobic (& Lactic or Speed-Endurance for 15+)

Example Exercis es for Each Pha se
Here are basic examples of the type of...