5 Essential Squash Stretches to Prevent Injury and Increase Longevity

Squash is a fast-paced game played on a closed court. It requires both speed and agility to be competitive. In order to avoid injury, you must have the stamina and strength to be able to move with lightning quickness while maintaining your balance. If you're not physically prepared, torn muscles, sprains, strains, and lower back injuries. The following exercises will increase your mobility and improve your strength so you are less likely to be injured during a game or practice.

Plyometric Jumps

Plyometric exercises involve high-speed movements that are explosive and forceful. This trains the body to prepare for quick, unexpected movements and will strengthen the muscles in the calves, thighs, and lower back. Plyometric jumps and lunges are a great way to simulate the same level of activity required during play.


Ghosting is a fast-paced exercise in which you mimic the specific shots that are commonly used during a game of squash often referred to as the "T" series of movements. Repeating the shots and plays over and over, first in sequence then randomly, will help to train your muscles for each activity. Performing ghost exercises for 15 to 30 minutes on a daily basis will improve your circulation and increase your stamina, making it easier to play for longer periods of time.


Planks are an ideal exercise for strengthening your core and lower back muscles. A forearm plank works the muscles of the forearm, shoulders, chest, and upper back, increasing blood flow and improving stamina. Holding planks for a minute or longer can dramatically improve your stamina and will help you build strength in these core areas.

Deep Lunges

Deep lunges stretch the legs and lower back. They are a great way to keep the muscles in these areas flexible and ready for fast bursts of action. Lunges also work the knees and ankles as well, strengthening the muscles that support both and protecting you from possible injury. Stretching through a deep lunge will also keep your body toned for times when you have to fully extend your reach to make a shot.

Stability Ball Back Bridge

During a squash game, your spine is constantly being twisted to make a difficult shot. The muscles throughout your back must be ready to move quickly and sustain a level of activity that is similar to that of the leg muscles. Maintaining strength and stability of the spine and back is essential to prevent lower back pain. Preparing for a game of squash starts with being physically capable of handling the level of activity the sport calls for. By performing these exercises on a regular basis, your body will be adequately prepared for competitive play. Improve your strength, maintain your stamina, and stretch often for the best possible results.


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