THE SQUASH PLAYER

MOBILITY AND STABILITYMobility and stability form thefundamentals of every sport thatinvolves movement. Propersquash training uses power,stability, mobility, balance andagility in three planes ofmovement. This multi-directionaltraining uses numerous jointsand groups of muscles. Theswiss ball is a simple trainingtool that is ideal for squashplayers as it challenges the bodyin these different dimensionsand strengthens the coremuscles.

CORE TRAININGWhen designing programs for myathletes, I like to include coretraining at least three times aweek in their schedule. AtAthletes’ Conditioning we call it‘Prehab’– taking care of possiblebreakdown areas or injuriesbefore they happen. Incombination with the swiss ball,core exercises are alsoperformed with medicine balls,dumbbells, the ‘Bosu ball’ andmat work.

ROTATIONAL POWERAn area of high importance for the squashplayer is core rotational power. Corerotational power is the ability to rotate(turn) or transfer weight explosively in atransversal pattern with the help of thehips and torso.

When I started working with Dutchchampion LJ Anjema, I included more corerotational exercises into his trainingprogram and he felt the differenceinstantly. LJ experienced more power inhis strokes, improved his multi-directionalmovement and felt less strain on theshoulder/rotator area.

Also with LJ being a tall (1m89) andwell built athlete, his stronger coremuscles enable him to expend lessenergy by moving more efficiently.

STABILITY AND BALANCEOther advantages of having a strongercore are that it helps correct posturalimbalances, prevents injuries anddevelops efficient functional movementpatterns. A well trained core holds thebody stable and balanced, whether it isstationary or in dynamic motion.

“Work your body from theinside out”

THE SWISS BALLThe thing I love about having my athleteswork on the swiss ball is that it involvestheir full focus and concentration. I haveseen some very impressive muscularathletes look like drunk sailors trying tobalance on the ball doing a simpleexercise. Keeping one’s balance and

stability on the ball requires recruitingmultiple muscles and full concentration.It’s a very thoughtful, awareness centeredactivity and helps develop a mind-bodyconnection.

Exercises can be made morechallenging by adding things like balancediscs to really test an individual’s corestability.

As explained all movement originatesfrom the centre and with this in mind I liketo remind my athletes that they need towork their bodies from the inside out!

“The outer appearance of aperson’s body does not

necessarily reflect the innerstrength of their core.”

Not only do squash players benefitfrom increased functional strength of all ofthe muscles of the core, but corestrengthening is for anyone who simplywants to improve their lifestyle by having ahealthier and stronger body. I have a clientwho is 67 years of age who had backproblems until he discovered the benefitsof working out on a swiss ball and nowswears by it!

I can promise you that just doing 15minutes of core exercises on a swiss ballthree times a week will dramaticallyimprove the way you feel and enhance yourdaily sporting and recreational activities.

The best news is that a swiss ball isversatile, practical and affordable. You cando your exercises in front of the tv, at theoffice or at the gym. Prices range from £10to £30 for the more durable balls. Formore information contact me at Athletes’Conditioning.

Benefits of a stronger core ● Improved posture● Improved muscle strength and

endurance● Improved direction change● Improved joint and muscle position

sense ● Improved movement efficiency● Improved dynamic balance

Swiss ball precautions ● Clean ball of sweat to avoid slipping off ● Avoid sharp objects and a rough under

surface (floor) ● Start gradually and get a feel for the ball

before progressing● Individuals new to exercise should have

a physical check-up

Before you startChoosing the proper ball size is important.When you sit on the ball, knees should bebent to 90 degrees with your feet flat onthe floor.

SizingBall size: Individual Height:55cm 155cm – 172cm65cm 172cm – 183cm75cm 183cm – 200cm

For the last few years, the fitness buzzhas been about core training. Simplyunderstood, core training is the

strengthening of the muscle groups thatstabilize your skeletal structure. Everymovement you do originates from the core,the area of your body consisting of theabdominals and lower-back muscles.

We all know of someone (possibly evenyourself) who has experienced lower backpain or injury caused from playing a sportor taking part in an activity that involvessome sort of movement.

According to a recent study lower backinjuries make up more than 37% of allinjuries that occur in sports like squash,tennis and golf. The main thing thesesports have in common is that they requirethe athlete to have a strong core due to themultiple planes of motion used in swinginga racket or club.

“The core is the body’s centre of power”

When mentioning the word core, mostpeople think about having an abdominal sixpack. However, for the squash player, themain goal should be injury prevention,stability, mobility (rotation) and bettermovement.

To optimise your performance in squashyou need not only a strong core, but alsostrong hips and shoulders. Movement doesnot come just from your arms and legs, italso comes from what they’re attached to.Studies on tennis players show that a strongcore will give you at least a 40% betterchance of not having shoulder problems.

ALLISTAIR McCAWAllistair McCaw is founder of Athletes’Conditioning which specializes inathletic performance enhancementthrough sport specific conditioning.

Visit his homepage atwww.AthletesConditioning.com

In this article performance specialist AllistairMcCaw of Athletes’ Conditioningexplains the importance and advantages ofhaving core strength.

No matter what your level, ability or age,he outlines how you can dramatically improveyour performance on court and the way youfeel in your daily life by simply exercising on aswiss ball to improve your core.

McCAWON COREDramatically improve yourperformance by strengtheningyour core.

P L AY E R

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1. ROLL-OUTStart position: Kneel behind the swissball with your arms extended and palmsflat on ball.Procedure: Roll the ball forward,maintaining a flat back and drop yourchest towards the floor. As you are rollingout change the hands from palms down topalms facing each other at finish.Target areas you should feel: Upper back,lower back and a stretch in the abdominals.Beginner: 1 x 10Intermediate: 2 x 15Advanced: 2 x 15-20

2. EXTENDED ARMS CRUNCHStart position: Lie supine (face up) on theball, arching your entire torso over theball. Arms are fully extended behind theears with hands in a cross-over grip hold.Procedure: Lift the shoulders off the balland perform a crunch from the top of yourtorso. Exhale at the top for a count of 4seconds and then return to start position. Target areas you should feel: Abdominalsand a stretch along the spinal erector(back).Beginner: 1 x 10Intermediate: 2 x 15Advanced: 2 x 15-20

3. SUPINE REVERSE CRUNCHStart position: Lie with your back on thefloor and hook the ball between yourhamstrings and heels.Procedure: Roll the ball up to your chest,rolling your lower back off the floor,bringing your knees into your chest.Target areas you should feel:Lower abdominals (rectus abdominis). Beginner: 1 x 10Intermediate: 2 x 15Advanced: 2 x 20

4. REVERSE LEG LIFTSStart position: Lie prone (face down) onthe ball with hands and feet on the floor.Procedure: Keeping the upper body still,fire the glute muscles so that the legs liftaway from the floor. Target areas you should feel:Lower back and glute muscles.Beginner: 1 x 10Intermediate: 2 x 15Advanced: 2 x 20

5. SWISS BALL YStart position: Lie prone on the ball withyour feet placed behind you against animmovable object like a wall. Procedure: Whilst lifting your chest awayfrom the ball, lift your arms above yourhead to form a Y. Hold this position for 2seconds before returning to start position.Target areas you should feel: Front ofshoulders and lower back.Beginner: 1 x 8Intermediate: 2 x 12Advanced: 2 x 15

P L AY E R

SWISS BALLEXERCISES

1. ROLL OUT

2. EXTENDED ARMS CRUNCH

3. SUPINE REVERSE CRUNCH

4. REVERSE LEG LIFTS

5. SWISS BALL Y

www.squashplayer.co.uk

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6. SWISS BALL TStart position: Lie prone on the ballwith feet against a wall.Procedure: Whilst lifting your chestaway from the ball, lift your arms aboveyour head to form a T. Hold this positionfor 2 seconds before returning to startposition.Progression: As above, but with a twistto the left before returning to startposition. Repeat to right side. Target areas you should feel: Upperback between shoulder blades andlower back.

Beginner: 1 x 10Intermediate: 2 x 15Advanced: 2 x 20

7. BI-LATERAL ARM-LEG RAISEStart position: Lie prone on the ballwith both arms and feet on floor.Procedure: Lift your right leg and leftarm, extending them both out straightwhilst extending your back. Hold thisposition for 2-4 seconds. Then return tostart position (feet and hands on floor)and repeat to other side.Target areas you should feel: Lowerback, glutes and shoulders.

Beginner: 1 x 10Intermediate: 2 x 15Advanced: 2 x 15-20

8. SINGLE LEG LIFTStart position: Lie prone on the ballwith hands resting on the floor andelbows at 90 degrees.Procedure: Keeping body still, raise youleg away from the ball. Hold thisposition for 5 seconds then return tostart position and repeat on other leg.Progression: After completing a legraise, place leg back onto the ball andperform a push up. Target areas you should feel: Lowerback and glutes.

Beginner: 1 x 6 per legIntermediate: 2 x 8 per legAdvanced: 2 x 10 per leg

9. LYING BRIDGEStart position: Lie supine on the floorwith your heels resting on the ball.Procedure: Firing the glutes, raise yourhips and lower back off the ground untilonly your upper back/shoulders remainon ground. Hold this position for 5seconds. There should be a straight linebetween your ankles and shoulders.Progression: The second photodemonstrates the advanced version ofthe lying bridge by tucking one leg intoyour chest. Target areas you should feel:Hamstrings and lower back.

Beginner: 1 x 10Intermediate: 2 x 10Advanced: 2 x 15

7. BI-LATERAL ARM-LEG RAISE

9. LYING BRIDGE

8. SINGLE LEG LIFT – WITH PUSH UP

CORE TRAINING PROGRAMMEFOR SQUASH

CORE TRAINING PROGRAMMEBeginner Intermediate Advanced

1. Roll out 1 x 10 2 x 15 2 x 15-202. Extended arms crunch 1 x 10 2 x 15 2 x 15-203. Supine reverse crunch 1 x 10 2 x 15 2 x 204. Reverse leg lifts 1 x 10 2 x 15 2 x 205. Swiss ball Y 1 x 8 2 x 12 2 x 156. Swiss ball T 1 x 10 2 x 15 2 x 207. Bi-lateral arm-leg raise 1 x 10 2 x 15 2 x 15-208. Single leg lift 1 x 6 per leg 2 x 8 per leg 2 x 10 per leg9. Lying Bridge 1 x 10 2 x 10 2 x15

6. SWISS BALL TWITH TWIST

© The Squash Player, 460 Bath Road, Longford, Middx UB7 0EB. Tel: +44 (0)1753 775511 Fax: +44 (0)1753 775512. Email: editor@squashplayer.co.uk

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