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

Warmup Principles/Progression

Step 1: Light Muscle Activation

Hip-circles
Founder (dynamic + static)
Torso-twists
Arm-rotations
Self-hugs
Neck & hand rotations
Ankle-movement

Step 2: Increase of Blood-Circulation

1 minute of light jogging;
increasing intensity every 20 seconds
(3 times)

Step 3: Full Range of Motion

Forward Lunge
Penguin Walk
Side Lunge
Founder/Squat

Step 4: Match-like Movement

One-step ghosting, 30 seconds

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.

Can you do more?
Yes, of course!

You can:

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:

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!
Mick Holmes