Power Hitting in Squash
Self Treatment
Squash Fitness
Squash players should consider the science of mechanics to improve their power and technique. We must in particular consider momentum and speed of arm movement. The transfer of angular momentum from the lower body to the upper body will result in fantastic increases in arm and racket speed. To achieve these phenomenal increases in speed you need to keep the arms relaxed and not try to muscle through the ball.

A squash player should do little weight training also as it is good for power game and it improves strength.  He should do little weight training as squash involves movement in all directions and all the muscles of the lower body must be trained.  He should train himself lightly and not professionally like a body builder. 

The starting program should be followed by a maximal strength training program. This includes 3-5 sets of 3-6 repetitions. The low number of repetitions does not result in a great amount of muscle protein breakdown and thus increases in muscle size are not exaggerated with this type of program. However the high intensity resistance involves neural adaptations, teaching the individual how to best co-ordinate and activate all muscle fibres to exert the greatest force. Once again rest periods between sets should be 2-3 minutes. This program should also be continued for at least 2 months.

A player who combines cardiovascular and resistance training will still be hitting the ball with great power even at the end of the fifth game, leaving their opponent plastered against the back wall.
 

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