Squash – that’s not exercise, it’s flagellation.
- Noel Coward
Average Read Time: 00:02:36
I have been playing squash on and off for about ten years now and although I have never been very good at it, I love the workout. If you haven’t played before, then it is like playing tennis against a wall. But the ball isn’t bouncy. It’s more like a rock… that doesn’t bounce.
Tabata Sprints?
If you don’t remember, the Tabata Protocol is interval training based on 20 seconds of work with a 10 second break. Mark from Mark’s Daily Apple wrote a great post about Tabata Sprints. It’s a great workout, but when it comes down to it, I would rather pick up a racket than sprint around the track. However, like anything else, you need practice in the sport before you get a good workout out of it. I found it wasn’t until I was a fairly good swimmer that I would sweat after a hard swim. Before then, I would just focus on not drowning. Squash is the same way, so start practicing so you don’t have to do Tabata sprints to get a good workout.
So what do you need to play?
Three basic things: a racket, a ball and some goggles. For a racket, as a beginner, I wouldn’t pick up anything that costs more than 50 bucks. Aim for the largest face you can get. It tends to give you less control, but at least you have a better chance at hitting the sucker.
If you are getting a ball, you basically have two choices: one dot or two dots. The two dot ball is less bouncy than the one dot. I would recommend one dot to start. If you really get into the sport, there are many other varieties of balls to choose from, you can find more details about ball differences here.
One of the most omitted pieces of kit are goggles. They’re to protect your eyes. I never wore goggles until, of course, I got a ball in the eye. So don’t make my mistake. I picked up a clear lens for my Oakley M-Frame glasses
Chances are you can rent all of these things at the gym or recreation centre. However, I would not buy a thing until you try out the sport a few times.
The rules
In most courts the rules are posted right on the wall. But I have trouble learning the rules from paper. If you learn that way, go here. But that’s not for me. I would recommend grabbing a friend to show you the ropes or getting a squash coach for an hour to explain the rules.
Getting involved
Squash is a two player game. You can practice on your own, but it definitely isn’t the same as playing on your own. Try talking to your friends to see if any of them want to get involved. But if you are on your own, all is not lost. Many squash courts have contacts up for people who are interested in a squash partner. Just look around.
Practice makes perfect
If you do get into the sport, I recommend the best practice is to just play the game against someone else. However, you may not always have a partner. So you can practice your swing a little. www.squashclub.org has outlined a great 35 minute workout that anyone can do. I have linked each exercise with a video if you are unsure of the form.
- 10 minutes forehand straight drives
- 2.5 minutes backhand straight drop
- 10 minutes backhand straight drives
- 2.5 minutes forehand straight drop
- 5 minutes forehand straight volleys
- 5 minutes backhand volleys
Practice hard, and I’ll see you on the court.
Your Digital Trainer,
Jeremiah
Comments: Have any squash related questions? As well, do you think that squash is a good substitute for Tabata Sprints? Let us know!
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