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. 

QUARATINE SQUASH - PODACST 7

A little mixture this week of just some "office talk" and the more specific theme of refereeing at the pro level. We give our Bogan and the Brit take on what we think of the current level of reffing and what could be done to fix it. Plus some completely going-off-on-a-tangent discussions to add some spice! Cheers!

Mick · The Bogan and the Brit - 7

QUARANTINE SQUASH - THURSDAY FITNESS 6

What a beautiful day for a change! Sun is shining, light breeze… it’s almost as if things are looking up! When we will be able to actually get back on court is still up in the air but there is light at the end of this rocky tunnel as we are inching closer to reopening. 

So, keeping that in mind, before you get overly excited about whipping out the squash shoes and racquet, strap on the headband and squeeze into your shorts that has probably shrunk over the past 2 months (!), playing squash is a very intense activity and you will be doing your body a favor if you prepare yourself for the shock. We have gone over multiple short videos that you can do at home or in your driveway in the last number of weeks, and today we will cover another important squash skill: Agility.

Agility is defined as the ability to move quickly and easily. In squash terms, we are taking about quick footwork. Speed. Direction change. Squash movement is not about straight line running, in fact I would venture to guess that most of the time you spend on the court is filled with small lateral steps, long lunges, adjustment steps, split steps, sudden stops and direction changes. The quicker your feet move, the better your balance is during the movement, the faster and more efficient you will be.

Benefits are plentiful: Agility training increases stability, body control and flexibility which in turn can improve your posture and alignment and help you minimize injuries. It can certainly enhance the smoothness and coordination of your movements, help you transition from one part of the court to another which automatically will allow you to move more efficiently and, basically, be faster. You are not wasting time and energy trying to regain balance after a shot. 

Regular agility training will help you build muscular strength and just like any other fitness activity, your recovery time will improve. Because you are using a greater range of muscles that what you would do if you were just running in a straight line, it can lead to greater results in a shorter period of time. And as an added bonus, you do not need much space to do this. Just a small piece of floor in your own home is more than sufficient and there are countless number of exercises you can do keeping the workout varied and interesting.

See Stu in the video below as he takes you through some basic agility exercises that you can start with. Go at your own pace, and you will be surprised at how quickly you can build up the workload. Have fun!

QUARANTINE SQUASH - PODCAST 6

This week Stu and I discuss a book written by the winningest coach in college squash history: Paul Assiante. Trinity College own the college sports record of 252 consecutive victories, including 12 straight titles. The book - "Run To The Roar" - is a story about the day they won their 11th national title versus Princeton. There are also backgrounds to each of the players on the team and how they came to play for Trinity, plus some very personal details about Paul and his family. Certainly recommend this to any squash fan.

QUARANTINE SQUASH - THURSDAY FITNESS 5

It’s Thursday and who would have thunk it… it’s raining! Last weeks decent weather obviously was a mistake, and we all forced to make up for that anomaly and remain indoors all day today. 

Thursday also means it is time to take you through another at-home fitness session and today, we will be concentrating on a one of the more essential parts of any training routine, regardless of the sport - stretching.

We all know there are several benefits to stretching, but strangely many of us just don’t do it properly, regularly, or at all. Before you start any stretching session, make sure you do not do it cold. It is not a warm-up activity, and in fact stretching if the muscles are cold can cause injury. If you need to stretch before vigorous activity, make sure you warm up and get the blood flowing and get a light sweat up first. Stretching post work-out is where you will receive the most benefits. Apart from helping you recover faster and reduce soreness, here are some further advantages:

Increased Flexibility. The more you stretch, the greater range of movements you will be able to achieve. This is especially important on a squash court where lunging and stretching under stressful circumstances is an integral part of the movement. 

Improved Posture. Stretching increases muscle strength and encourages proper alignment, your body will be less slouched and more vertical. 

Injury Prevention.  Having a proper warm-up and stretching routine, your movement becomes easier and more fluid with a greater range of motion. This will decrease your chances of getting an injury. 

Beneficial for the Mind.  Stretching allows you to refresh the blood flow. It is a great way to release tension and stress through your muscles and in turn give you more energy, resulting in a calmer a more peaceful mindset.

Like any other physical activity, correct technique is crucial. Stretches should be held for at least 15-20 seconds and repeated 3-4 times and you should not bounce. How much you stretch a muscle depends on the tightness and which muscles you wish to target. For example, if I have had a very tough match, I am more likely to stretch my lower back, hamstrings, groins, and glutes more than other areas. Another important point that I am asked often - if you have an injured muscle, avoid stretching that muscle to prevent further damage. Let it heal first. 

Watch Stu’s video here for a great way to get a full body stretch to prepare yourself for your next squash match.

QUARANTINE SQUASH - PODCAST 5

A continuation of our "office talk', we once again get together and let the conversation take us where it wants. This week, we do touch on a slightly controversial topic (amongst other things of course!)... Olympics! You may be surprised what we think!

We hope you enjoy the 5th episode of The Bogan and the Brit...

QUARANTINE SQUASH - THURSDAY FITNESS 4

Yay! Another fitness Thursday is upon us! And as an added bonus, for the first time, the weather isn’t all that terrible. That should be the perfect motivator for this week’s session which will focus on the all important topic of power. 

For squash players, power is an integral part of the movement. It is vital that we are able to be explosive from a standing start in order to be able to move to the ball efficiently and get ourselves prepared to swing early. The other reason is direction change. All players - amateurs and pros  - will often initially move in the wrong direction when trying to read our opponents and being able to stop that early momentum and adjust is a valuable tool to possess.

Stu takes you through a session of plyometrics which involves power jumping, power push-ups and explosive bounding. Apart from not needing much (or any) equipment to perform, the advantages of building up this type of fitness are numerous. They burn a considerable amount of calories as it utilizes major muscle groups and that can also assist in weight loss. It increases muscle strength and explosive power, which in turn will improve your speed - especially off the ’T’. 

You do need to be careful, however. The nature of the exercises can cause considerable stress on the joints so it is crucial to slowly build up and start with lighter exercises and a lower volume in order to decrease the possibility of injury and it is very important that you warm up thoroughly before you start. You should have a decent foundation of fitness before jumping into plyometrics too rigorously. 

QUARANTINE SQUASH - PODCAST 4

The Bogan and the Brit are back at it! We take a slightly different tact this week as we dive into this one with zero plan or specific topic whatsoever and just see where the conversation takes us. We are calling this "Office Talk"!

Since Stu and I talk all the time in the office about all sorts of things, we thought it would be an idea to try it on the podcast... hope you enjoy it!

Mick · The Bogan and the Brit - 4

QUARATINE SQUASH - CHALLENGE 4

The pressure is on. Welcome to the fourth challenge is this quarantine series. Last week, the accuracy challenge was won by Stu and he managed to redeem himself and even up the scores to one win, one loss, and one draw for each of us. The winner this week takes the all important lead and bragging rights. 

We once again will test our accuracy. This time, it’s all about distance. The assignment: To hit a target from as far away as possible. There will be one relatively small target to aim for, and starting at a distance from 10 meters away (or 32 feet - roughly the length of a squash court), we will try to hit that target. Every successful bulls-eye increases the distance by 5 meters. No limits on the amount of attempts - so if we are so inclined, can spend all day on it. (I gave it a couple of hours…) 

Of course I needed a lot more space and room for error, so my back yard wasn’t going to cut it. So on to the little league baseball diamond across the street! Incredibly, even though I did spend a fair amount of time looking for the balls after every attempt, I didn’t lose any. Don’t worry, it hasn’t encouraged me to take up golf again any time soon!

I found this one to be quite difficult. I was close to hitting the target countless times, but actually hitting it was anything but easy. Kudos to the patience of my very helpful camera-woman, Katja, and ball-girl, Maya! The hat this week is a pink winter beanie that we bought in San Diego all the way back in December of 2005. 

Stu, riding his momentum of last week’s convincing victory, would be eager to win back-to-back challenges. Did his persistence here pay off? I managed to hit the target from 20 meters (65 feet) and I hit it twice from 25 meters (82 feet) off the bounce. For Stu to win this challenge, he will need to hit the target on the fly from 25 meters. On the bounce from 25 meters and it’s another tie. If he can hit it from 20 meters, but not at all from 25 meters, then victory is mine!

Recap of the weekly challenges:

Week 1 Frame Challenge - Draw. 15-each.

Week 2 Handle Volleys Challenge - Mick 20 v Stu 5… blood bath. 

Week 3 - Accuracy Challenge - Mick 12 v Stu 3 (lowest score wins)

Week 4 - Distance Accuracy Challenge - Mick - 20 meters v Stu 20 meters (Mick wins on tie-break)

Current Standings:

Mick - 2-1-1

Stu - 1-2-1

A great challenge for you - the member - to try! If you can beat 25 meters we would love to see it!

QUARANTINE SQUASH - THURSDAY FITNESS 3

And suddenly, it was Thursday again. And apparently, in Michigan, Thursday means the weather is dreadful and we are all forced to stay indoors. If it’s not snowing or freezing temperatures, it’s raining. On the positive side, it is the perfect weather for another stay-at-home fitness routine!

So far we have covered some ghosting (court shadow movements) and core. This week we will be utilizing parts of both of those along with a healthy variety of other fitness requirements: Circuit Training.

There are numerous benefits to circuit training and probably an infinite number of exercises to choose from. That’s great news if you wish to keep it interesting and continually challenge yourself. It can also be done without any equipment whatsoever - your own body weight can be more than sufficient - which means this can literally be done anywhere. 

Circuit training can be tremendously efficient. A 25-30 minute intense session can combine both a cardiovascular and strength workout, making it one of the more optimal ways to not just gain a higher overall fitness level but achieve weight loss as well as it targets all areas of the body. The effectiveness of this type of training can increase your metabolism as it keeps your heart rate high through the entire work-out, increasing your metabolic rate through the day which in turn burns more calories. 

It can be a distinctly strenuous exercise, but consistent circuit training regimes will not just help you to stay motivated longer, you may actually see the results of that training sooner than what you would if you ran on a treadmill or hopped on an elliptical for 30-40 minutes straight. Not as boring either! 

Remember - the most important detail of doing these exercises is to execute them with the correct form. Don’t rush or cut corners. You will reap greater rewards that way and it will also help prevent injuries. 

Stu takes you through a circuit training session below - this is more specified for the squash court of course - plenty of lunges! - but there is no reason out can’t be used for a general work out either! His recommended musical accompaniment for today the relatable  “Beer Fear” by Lucy Spraggan. 

QUARANTINE SQUASH - PODCAST 3

Another week in lockdown - another podcast episode from The Bogan and the Brit! We go on a few tangents here, but the main topic is something the future of the game relies on - juniors and junior development.

Both Stu and I reminisce about our early years and compare the US to what we experienced and what helped us become professionals. Everybody has a different journey to where they want to be, but some common things are certainly a vital ingredient. Enjoy!

Mick · The Bogan and the Brit - 3

QUARANTINE SQUASH - CHALLENGE 3

It’s that time of the week for another Skills Challenge! After basking in the glow of my comprehensive bludgeoning of Stu on the frame volley challenge, a beatdown so humiliating he is still probably waking up in the middle of night with cold sweats, it’s his chance at redemption and the opportunity for him to be able to show his face in public again.

With the exasperating challenges of the first two weeks behind us, this time we welcome the chance to actually hit the ball with the strings of the racquet! The Accuracy Challenge!

There have also been a number of these on the internet, and it seems everyone has created a version of their own - just as we have done here. The task: To hot three relatively small targets close to service line height, from back of the service box distance away (23 feet). The one who hits the three targets in the least amount of shots, wins.

As you will see from the video, I set this up in the back yard. Now, one of the reasons I dislike playing golf is that I have an uncanny ability to lose balls. I think the last time I suffered through a round, I lost 13 balls in the first 12 holes. My golf-balls are attracted to water, high grass, weeds, forest, gopher holes, and probably portals to other dimensions. Incredibly, even though I did this challenge on my driveway, I still managed to lose one squash ball even though I was really just tapping them and there were no water hazards anywhere near! I am baffled at this phenomenon. 

I practiced this one both on the backhand and forehand. I did find the forehand fractionally easier. The hat this week is my wife’s Australian ‘Crocodile Dundee’ hat. It was slightly too small for my head. 

Stu had clearly zero trouble with this one, although he did have a backboard to help him… I’m just happy that he was able to pull himself back from the ledge.

Recap of the weekly challenges:

Week 1 Frame Challenge - Draw. 15-each.

Week 2 Handle Volleys Challenge - Mick 20 v Stu 5… annihilation. 

Week 3 - Accuracy Challenge - Mick 12 v Stu 3 (lowest score wins)

Current Standings:

Mick - 1-1-1

Stu - 1-1-1

Once again, I throw the challenge to you! Set up your own targets and see how you go!

QUARANTINE SQUASH - THURSDAY FITNESS 2

Can you believe this weather? I complained last Thursday about the snow, and guess what? It’s still just as cold now!!! I suppose the warmer weather is social distancing as well… at least in Michigan. Luckily, what we have for you today can be done in the luxury of your own warm home. Just find yourself a piece of floor…

This week, we look into another extremely important element of squash fitness, one that is commonly underestimated and definitely under-trained: The Core.

Squash is not just about running like a lunatic, getting your heart beat to deliriously high levels, smashing a ball like you want to send it into next month, but it also includes the less obvious fitness requirements such as flexibility, balance and… core strength.

Hitting a consistently accurate ball - especially under commonly sadistic conditions - maintaining one’s stability is key.  Being able to stretch and lunge out, you must be able to keep the shoulders and head steady in order to hit a reliable ball. (especially that dreaded drop shot!) That is where core strength comes to the fore. 

Stu takes us through a slick core workout below. Regular core exercises are very important not just to improve your squash game, but also for preventing injuries. Take it from me (and I know many of you can relate) - there is nothing worse than a back injury.  A strong core can minimize the threat.

QUARANTINE SQUASH - PODCAST 2

The Bogan and the Brit are back for another podcast episode! Today we discuss our most memorable training sessions that we have miraculously endured, experienced, had nightmares over, and made us roll over into the fetal position and think of our 'happy places' when reminded of them.

Please enjoy our tales of torment...!

QUARATINE SQUASH - CHALLENGE 2

Happy Monday morning! And what a beautiful morning it is. Sunny skies, crisp air, and time to test you once again with another devious skills challenge!

Last week, the frame challenge was a case study not just in racquet-hand-eye-uber-coordination, but also an examination of one’s patience and exasperation levels. I wasn’t particularly satisfied with the skimpy 15 hits I managed, especially after seeing pro Daryl Selby’s effort of 100 on Instagram, it made me feel rather inept to say the least. So, along with practicing the new challenge, I also put in more time on the first one. I definitely felt I was getting better, and this time was able to reach 21 hits. Unfortunately I don’t have it on video to prove it, you’ll just have to accept my Scout’s honor!

The new challenge for this week, I would say is also somewhat trying, but in my case not as much as week 1: Hitting volleys with the handle of the racquet. I did find this to be a fraction easier although it sounds like Stu disagrees with me on this one. His pre-video practice sessions sounded like he was ready to throw his racquet out his window. As you will see, he wasn’t exaggerating! Couple of tips that I found to make this one a tad less demanding… hold the racquet on the side of the head from the top - not from underneath - and definitely not from the shaft. Also, try to swing upwards when hitting it, not flat. However, you may find your own method that suits you…

Just so we are keeping tally between Stu and I on these…

Week 1 - Draw. 15-each.

Week 2 - Mick 20 v Stu 5… carnage.

Standings:

Mick - 1-0-1

Stu - 0-1-1

Once again, I encourage you to take up the challenge and send me in any videos you wish to share and I will post the member who gets the most. 

QUARANTINE SQUASH - THURSDAY FITNESS DAY

It snowed today. It's mid April. And we are supposed to get 2 inches tomorrow. At least if we are stuck at home, could we please have warmer weather? However cold it is, try not to use it as an excuse not to improve yourself. No squash court either? No worries! We can always work on our footwork and gain a tidy little fitness session to boot.

Ghosting - or 'shadowing' as it is commonly called - is one of the best non-hitting squash exercises you can do. You can develop your footwork, enhance your endurance, elevate strength, refine your timing. Always try and do it with a racquet in your hand as well because it can also polish up your technique.

Stu demonstrates and explains the benefits in the below videos. Many of the movements do not require a lot of space, although spreading out may be a good idea if you are swinging a racquet - you don't want to be picking up the pieces of that vase you just backhanded through the window.

QUARANTINE SQUASH - PODCAST 1

Something new for you to explore! Stu and I often have conversations in the office about our squash experiences and it's fascintaing to hear a fellow pro's stories. We thought you would get a kick out of listening in.

So today, we produced our first podcast! The topic was our most memorable squash tournaments on the tour. We hope you enjoy our first efforts here as we welcome you to: "The Bogan and the Brit"!

QUARATINE SQUASH - CHALLENGE 1

As the lockdown extends, the restrictions are getting tighter. But that doesn’t mean we cannot keep busy. You may have seen these skills challenges on the internet already, but we thought we would actually throw it out to our members and see just how difficult they really are. The first one is conceptually simple: Tap the ball on the edge (frame) of your racquet as often as possible without letting the ball bounce. 

I can do this off the strings in my sleep. I had never tried to do it off the frame and although I knew it would be a lot harder, I wasn’t prepared for the frustration coming my way. Before filming the clip below to demonstrate the challenge, I practiced for a solid 45 minutes. The most I could manage was 10. I felt so horribly inept. I had never in my life whiffed the ball so often as I did in that time span. If I made it look difficult - it’s because it is. So prepare yourselves for an exasperating time. I did improve that number during the filming, but it took a lot of takes!

You will also see Stu’s effort to conquer the challenge… he also struggled with this so I don’t feel so bad in the end! Both of us reached a high score of 15… Better than what I expected especially after the rather discouraging start earlier in the day. 

To put this in perspective, Miguel Rodriguez - top 10 player in the world - got 38. Remarkable.

Your mission - if you are willing to accept - is to see how many times you can hit the ball on the frame of your racquet. It will test you. It may vex you. It will endanger house hold objects if you aren’t careful (so maybe do it either outside or in your basement like I did). Film your quest and send them to me. I will post the winner’s effort. Good luck. The future of squash is counting on your success… well, not really. But have fun!