Throw away your foam roller for squash and sack your masseuse.
I’ve got something better for you. Actually, two things that work on their own, and even better together:
1. Voodoo Bands
2. Lacrosse Balls
I guarantee they will enhance your recovery from squash matches.
It’s the difference between being able to back up a few hours after your first match, and not.
And if you’re only playing once a day then, with the use of Voodoo bands and Lacrosse balls, you’re squash fitness will be laughing.
So, let’s briefly look at these awesome tools.
Voodoo Bands For Some Voodoo-Like Effects
You wrap these tightly around a particular area, whereby they temporarily squeeze out the layer of blood & other fluid from between your muscles and the surface of your skin.
They are essentially compressing the area to a high degree so the time you apply them is short – never more than one minute.
In this time, when you massage the area – either through movement or something like half a lacrosse ball – it directly penetrates the tension in the muscle, without being cushioned by the fluid normally there.
The muscle-fibres open up and release whatever has built up from running around on a squash court (as well as anything chronic that is lingering).
It’s called compression tack and flossing.
If you type in “voodoo bands Kelly Starrett” into Youtube, he can go into more detail for you.
Fair warning #1
It’s an awkward feeling and not the most pleasant experience!
However, your body does quickly build up tolerance as long as you progress with what your body is ready for little by little.
The upside is that after each time you apply a Voodoo band in whatever area, you instantly notice a difference. And the difference lasts.
It’s worth it, is what I am saying.
Try it once and you will know this to be true.
The other function of using Voodoo bands – unmatched by any other method – is it dramatically increases joint-mobility.
Love The Lacrosse Ball
These work great on their own but even better in conjunction with Voodoo bands.
Voodoo bands can be used for active recovery of your limbs (as well as rehabilitation) but it’s difficult to apply in other places, like your hips & glutes, and your trapezius & underlying muscles.
Enter: Lacrosse balls.
They work in a similar way to a foam-roller but in a much more acute and targeted way. You can really pinpoint spots in your body that are begging for some release via external kneading.
You should focus on one small spot at a time and stay there for 3 minutes. Make it easy on your mind by timing with a stop-watch.
The soft-tissue needs 3 minutes of sustained pressure to undergo the release needed.
For your hips & glutes you can just use a single Lacrosse ball.
For your back, particularly around the shoulder-blades, I recommend getting two more Lacrosse balls and sticking them together with electrical tape.
In this way, you can roll the two taped balls together along either side of your spine.
You can, of course, work the same areas with a single ball, however it’s easier to rest the whole weight of your back on two points of contact.
Fair warning #2
To begin with, it’s not the most pleasant experience either.
Again though, your body does build up tolerance quite quickly after a few sessions and it becomes more tolerable.
The upside is the same effect as Voodoo bands – you will notice an obvious positive difference.
Say, for example, you worked the muscles either side of your neck, then the freedom of head/neck movement will increase, as if you’d had an awesome massage.
Moving Away From A Foam Roller For Squash And Even Massages
Both the Voodoo band and the Lacrosse ball work better than getting a massage.
In regards to the Lacrosse ball, I should say there is more room for going deeper in the right places because you have direct and instant feedback, in real time.
You will feel a tight spot and know that you need to stay there and keep working the area from slightly different angles.
A good masseuse will be able to do this also but it’s the same as the drawback of getting a partner to help you to stretch – you need to be able to adjust to feedback from your nervous system in micro-seconds, so with another link in the chain that’s external from that system, response-time and overall effectiveness will be lacking.
In regards to the Voodoo bands, they are just better because your whole body gets affected, like a chain-reaction.
Say, for example, you did a series of Voodoo band applications from your feet up to the top of your leg (as in the video above), your lower-back will instantly and unavoidably feel a release of tension – a softening of the area.
For squash players with a history of problems in their L4/L5 vertebra…
…this is nothing short of a God-send.
Foam Roller For Squash To No-Roller
A foam roller for squash is really a watered-down, mixed, indirect version of the Voodoo bands and Lacrosse balls.
Next to nothing, they are good.
But next to these great tools, they are kind of like deep-tissue massage in limbo – not really sure what they should be doing exactly, or where.
Discover Where To Get These 2 Extraordinary Tools
You can buy Voodoo bands exclusively from RogueFitness.com and Lacrosse balls either from the same website (although it becomes a bit pricey if you’re shipping over long distances) or if you live in a country where Lacrosse is played, they would be quite easy to buy in a local sports-shop.
When you are in the midst of an extended squash fitness training program, you will thank me for them.
Have fun & play your own game!
Mick enjoys showing squash players simple, effective exercises to feel stronger, faster and more durable on court to help them play better & win more matches.
He was ranked #2 in Australian juniors and has spent over 20 years training in various martial arts so his background provides a fresh, unique perspective.
You can find his core programs at…