QUARANTINE SQUASH - FITNESS 8

Yesterday, the DAC welcomed back members for the first time in about 10 weeks. Yes, it was under very restrictive conditions and currently only a couple areas of the club are accessible, but it’s finally an encouraging start as we move slowly towards expanded reopening. The squash courts are not yet available considering it’s an indoor activity, however you should probably begin to dust off your racquet and shoes and contemplate getting at least a little bit physically ready for the rigors of the sport. It may only be 3 weeks or so away!

One of the easiest ways to get the blood flowing is an activity I am sure we have all done as kids and many pro athletes use as a warm-up as well as an actual work-out: Jump Rope.

There are multiple benefits to jump roping. Certainly, the equipment needed is very basic and not expensive. That being said, I do suggest if you buy one, don’t go too cheap - you tend to get what you pay for with these. A jump rope is also very light and easy to take with you in your squash bag, and very little space is required to do it.

Here are some added advantages:

1. Great for weight loss. Obviously how many calories per hour you burn will differ between person to person, but it can be up to 1000. Sounds like squash… but try jump roping for 60 minutes straight!
2. Full body workout. You use your legs for jumping, abdominal muscles to stabilize the core and your arms and shoulders to turn the rope.
3. Improved coordination. While jumping rope, you’re moving your feet up and down with a fast tapping motion so it’s great for sports where you’re constantly changing direction and requiring a lot of full body coordination like squash. It takes practice to find rhythm, but it’s all about timing, right?
4. Decrease ankle and foot injuries. When you are jumping rope, you’re strengthening the muscles, ligaments, and tendons around your foot and ankles making you less prone to injury.
5. Helps injury recovery. Jump rope is one of most baseline exercises for recovering from injuries. This is because, performing the exercise while your body is properly aligned, you’re engaging your entire body. Also, being low impact, you are minimizing your chances of re-inuring yourself. 
6. Increases agility, quickness and balance. It’s as simple as being in better shape, having stronger leg muscles and better endurance. Your speed increases as your coordination and reaction time improves. Your balance is also enhanced because you jump rope on the balls of your feet which automatically forces you to balance every time you land.

There are endless amounts of jump rope techniques you can use to mix it up and keep the exercise interesting and motivating. In the video below, Maya demonstrates a hand full of moves you can use. Switch it up, go at your own pace, and have fun!

QUARANTINE SQUASH - PODCAST 8

It's a historic day, as the DAC slowly reopens it's doors to members after such an agonizing lockdown period. Yes, it's restrictive, but it's a start and something to celebrate. The squash courts aren't yet accessible, but the light is at the end of the tunnel, just a little more patience - we will be there soon.

Please enjoy the 8th episode of the Bogan and the Brit. Stu and I answer some questions that members sent in as well as our usual office talk! Cheers!

Mick · The Bogan and the Brit - 8

QUARANTINE SQUASH - FITNESS 7

On to part II of our agility fitness theme. Today we will take you through a ladder session. The ladder is a tremendous fitness tool and is one of the best ways to increase your foot speed and direction change - two things that are critically important when it comes to your footwork on the squash court.

One misconception regarding the squash movement is that a player needs to be able to get from point ‘a’ to point ‘b’ and back again (i.e. from the ’t’ to the ball and back) as fast as they possibly can. There are times when that is indeed the case although in reality it shouldn’t be that often. More importantly is the timing behind your movement: stepping into your shot and swinging with the correct momentum, balance, weight transference, and - don’t forget - spacing. Continuously sprinting in at blinding speed in order to hit the ball as soon as physically possible will only make you rush, be less accurate, be off balance, waste precious energy and time, be more susceptible to injuries, and probably cause more interference than necessary since your recovery is compromised and you need extra time to get out of the way.

Ladder exercise will help you get quick on your feet. Smaller steps - or as I often refer to them in a lesson - adjustment steps - is an imperative asset when addressing any shot. Unless you have zero time and simply need to get there, taking an extra hop, skip or stutter step into your shot can help enormously with your timing and spacing and actually give you more time to think about what shot you wish to play as well - which in turn can make you more deceptive. 

This pretty much comes down to coordination. The connection between your brain and your feet. Building up the ladder exercises with more complex patterns and increasing your speed will help you understand exactly where to plant your feet, with the force required, for how long and in what direction you need to move next. As you improve the smoothness and efficiency, you will improve your court speed. 

The video below demonstrates some simple ladder movement exercises as performed by our newest young athlete to the video series - Maya! As many of you know, Maya plays tennis, but the ladder translates perfectly to other sports as well.