Squash Exercises

If you're looking to burn some serious calories -- anywhere from 600 to 1,000 calories per hour -- and have fun at the same time, then get out onto the squash court. Not only does this fast-paced, two-player game offer an effective aerobic and cardiovascular workout, it also improves your balance, flexibility and strength while increasing your reaction time and eye-hand coordination. Get the most from your squash games by prepping with squash-specific exercises.

  1. Endurance

    • Exercises that increase your endurance will aid your squash game, as you'll be swinging a racquet, hitting balls and speeding around the court for an hour or more. A long-distance running regimen improves endurance, helping you to play harder for longer periods of time. Start slow by jogging for about 5 minutes per day, every other day. Each week, run for a few more minutes until you've worked your way up to a 20-minute run, every other day. Jog at a rate that allows you to carry on a conversation but is strenuous enough to prevent you from sprinting at the end of the run, suggests squash coach Tom Generous of University of North Carolina.

    Flexibility

    • Squash requires flexibility so you can lunge across the court, change direction quickly, and reach deep to hit the ball in time. Improve your flexibility -- and decrease the risk of soreness or injury -- by stretching before and after each game. "Squash Magazine" recommends engaging in three to eight minutes of light aerobic exercise to warm up your muscles and then performing eight to twelve repetitions of dynamic stretches. Stretch your trunk and core by swinging both arms across your body, bending from side to side to stretch your obliques and swinging your arms in wide circles. Stretch your lower body by squatting, high-stepping and lunging.

    Strength

    • Squash is named for the way the ball squishes on impact.

      Squash requires both upper and lower body strength. Head for the weight room to build all-over muscle strength with exercises such as incline crunches, leg presses, standing rows, cable pulls and bench presses. If you don't have access to weights, you may instead do resistance activities such as push-ups, pull-ups or sit-ups to build strength. Build lower body strength with standing lunges and body weight squats.

    Balance

    • To improve balance, "Men's Health" recommends standing on top of a balance trainer with one leg. Hold your one-legged position for 30 to 45 seconds before switching sides. Repeat four times on each side with the goal of building up to a 60-second hold for each leg. Lunges also improve balance while building strength. "Squash Magazine" suggests practicing lunges that are about as long as your height. For the best results, keep the upper body straight and create a right angle with the ankle, knee and hip of the lunging leg. Repeat the lunge eight to 10 times and then switch legs.