Core training has been a buzz word for years and was an area I focused on during my time as a personal trainer. I now realize our obsession with "core training" was misguided. Every movement we do requires our core to stabilize and provide a base to generate movement and power. If you think you need core training to improve your game first identify what your training needs are. From this starting point an appropriate [...]
In my last post I discussed the transition to in-season training. Most squash BC players are now six weeks into their season. Don’t wait until the new year to reflect, do it now. How is your training going? What can you improve? Are you focusing on the right things? With these questions in mind lets run through ideas for training from a fitness and squash lens. Are you training enough to meet the demands of [...]
To become a great squash player at any level you need to play lots of squash - this is a given. We also know by training different systems we can become more mentally and physically resilient. Building a base of strength and a strong cardiovascular system is a great way to improve speed, increase physical resilience and lessen burnout from too much squash. I discussed ways in which to become a resilient squash player in [...]
I am not a big fan of the post game stretch, especially if it is done under the pretence of injury protection. To date no research has shown stretching as protective against injuries. I may be proven wrong but current research suggests that strengthening is more protective for non-contact injuries. Stronger tendons and muscles are less likely to break down or cause pain. Following a squash match or drill session I head to the gym [...]
In this video I demonstrate five exercises you can do with a kettlebell. They range from simple to complex. Strength training helps to protect joints, muscles and tendons but it is important to consider your sport and your own unique needs. I always look for exercises that will train high stress areas and areas that are significant for my clients. This routine might be great for someone rehabbing a shoulder or looking to build up [...]
Strength training is a great way to protect your muscles and tendons from repetitive strain. My biases is towards heavier weights with less reps but the most important factor is just doing the work. Whether you chose high loads and low reps or lower loads and higher reps, consistency will always get you results. In this video I show three pulling exercises. I like to strengthen the shoulder through pushes, pulls, presses, and creative or [...]
Squash is my sport of choice these days and I think a good warm-up is imperative to get your mind and body ready for the match. 3 Common injuries: 1. Low back strain 2. Achilles rupture or Achilles tendinopathy 3. Groin pull 4 ways to reduce injuries 1. Strength train - a proven way to reduce injury 2. A good warm-up - don't just get your heart rate up, do movements that will prepare your [...]
A good squash warm-up should get you mentally and physically prepared for your match. Before you start hitting the ball focus on few key body parts. If your physio has identified an area that needs a little more love (for me it is my ankles) address those in your warm up!
I was fortune it to be able to help out at the PCO squash tournament this past weekend. I set up a table on Saturday and Sunday and helped injured and non-injured players ranging from 16-60 years of age! I used different forms of treatment depending on whether the athlete was preparing for a game or ramping down after a difficult tournament. There were two important lessons for most of the athletes. One: the importance [...]
Shoulder pain is a common ailment, but one that is understood poorly. Initial theories and special tests that aimed to provide accurate diagnosis are flawed and provide little clinical utility. Numerous studies of gold standard MRI and ultrasound imaging have shown a poor correlation between structural change (what you see) and symptoms (what you feel). These findings shift the diagnosis away from specific terms like, bursitis, tendonitis, impingement, to a more general term, rotator cuff [...]
