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!