Fully Prepare For Matches
In 7 Minutes
With This Squash Warm Up
General Note #1: 12 reps per exercise (per side) —
if doing more sets, do sets of 12 reps; eg. 3 sets of 12 reps
General Note #2: Wear long track-pants when you can
to keep the heat around your legs feeding off itself
Step 1: Light Muscle Activation
Founder (dynamic + static)
Neck & hand rotations
Step 2: Increase of Blood-Circulation
1 minute of light jogging;
increasing intensity every 20 seconds
Step 3: Full Range of Motion
Step 4: Match-like Movement
One-step ghosting, 30 seconds
The Minimum Squash Warm Up
I do this warm-up as a minimum before playing and coaching. I recommend you do this as a minimum.
Once you learn the sequence, it is quick, easy & effective.
More Than The Minimum Squash Warm Up…
Can you do more?
Yes, of course!
- Do more of the same, that is, more sets or for a longer time (jogging)
- Add deeper match-specific ghosting with a racquet after the one-step ghosting
- Be creative and adapt different variation of exercises into the principles/progression however you like
The above video is one possible example of a complete set
– and it’s the one I prefer more often than not 🙂
However, remember the principles for any warmup are:
What If This Squash Warm-Up Is Too Much???
In other words, what if you get tired by the end of the warmup? 🙂
You need to ease into the warmup and don’t do too much too soon.
And if you are getting tired just from that 7-minute warmup then take a deep dive into the 7-Week Squash Fitness Bootcamp.
Have fun & play your own game!