Play Squash Academy


If you are the type of person who thinks that I am in my perfect shape to start any game and does not need any improvement then that is something awesome, but in most cases, it isn’t the scenario. Being in your perfect shape and size demands a little effort and one can not just drop by a court and start a game right away.

Squash is an exceptional game because it blends so many physical characteristics like speed, strength, and concentration. Sometimes, a squash player needs to have all three of these qualities during the game. The squash game itself is a great workout, if but you are a good player who is trying to get ahead of your challengers, there is a lot of work needs to be done before you start playing squash.

So, do you want to know which exercises can help you be the best squash player that you always wanted to be? While there is a lot of emphasis on your upper body, do not forget that you are using a lot of arm and leg strength as well so for that purpose you need to focus on some specific exercises as well. Your legs produce a lot of the power you get from any successful squash shot you have ever had. Being able to combine your lower body properly will not only give you more power on a more reliable basis, but it will also prevent your upper body from tiring out so quickly.

Let us see in detail the three exercises that will directly be a huge benefit to your squash game.

Single-Leg Balance on a Bosu Ball

Bosu ball single-leg balance is movements, fitness ball, and Pilates exercise that mainly aim for the calves and to a lesser degree also targets the abs, glutes, hip flexors, outer thighs, and quads. All of these body parts and muscles are used in the squash game. The Bosu ball single-leg balance equipment that you need is the Bosu ball itself.

There are many different Bosu balls single-leg balance variants that you can try out that may require different types of Bosu ball single-leg balance equipment or may even require no equipment at all.

  • Here is how to do BOSU Ball Single-Leg Balance:
  • Place the BOSU ball on the ground.
  • Step on the center ball with your right foot.
  • Raise your left knee slightly upwards.
  • Hold your balance for the desired amount of time and then switch feet.


A Guide to Squash Player Must Haves-Equipment Guide

Single-Leg Back Bridge

Athletes need strong butt muscles for running and jumping and for the game of squash, you must have strong arms and muscle strength that let you run and hit the ball. Single leg back bridge is thought to be a good toning exercise to carve your backsides.

To hold the pelvis level throughout the exercise, you need to contract both the abdominal and lower back muscles. This will help soothe your spine. Use this exercise for a unique twist on the traditional core and abdominal strengthening exercises.

Just as your legs are supposed to be the basis of every squash shot you take; your core is also very important. The legs are meant to generate the power and get things moving in the right direction, but the core is next in this kinetic line to transfer the weight and power to the upper portion of your body.

Here is how to perform a single leg back bridge exercise.

  • Tighten your abdominal and buttock muscles.
  • Raise your hips to create a straight line from your knees to shoulders.
  • Squeeze your core and try to pull your belly button back toward your spine.
  • Slowly raise and extend one leg while keeping your pelvis raised and level.
  • Return to the starting position with knees bent.
  • Perform the lift with the other leg.

Explosive Box Step-Ups

If you are a squash player or play a sport that requires explosiveness, you can use the step up to build speed and power.

You need to start with a comparatively small box, below knee-height. Plant your right foot on the box. Lean forward and step up as fast as possible, jumping off the box with your right leg. Land on the right leg as you step back with your left leg. Repeat 10 times on your right leg before switching to your left. Do not use weight for this exercise. Instead, focus on jumping higher every rep. You can slowly increase the height of the box.

Here is the step by step guide to perform this exercise

  • Step onto the box with left foot
  • Explosively extend left hip, knee, and ankle, drive body up as high as possible while driving right knee up
  • Land softly with both feet on the box; step down
  • Repeat for specified reps
  • Perform set with the opposite leg

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