Play Squash Academy

Stretching and Flexibility Tips for Squash Players

You just do not go to the court and start playing the game without taking any initial steps before playing, you need to warm up a bit and prepare yourself before starting to play the game.

There are no hard and fast rules for stretching and warming up, and not everybody functions in the same pattern, even if that was the case, this is not a guarantee for their bodies reacting the same way from a warm-up routine. Sometimes the routine that works for one person does not work for the other or even It can react exactly opposite for the other person, so everybody needs to be self-aware to know what works best for them.

With specifical squash in mind, let us see in detail the four different stretching routines that are available for athletes to choose from according to what suits them.

Static Stretching

In static stretching, you move a muscle to the end of its range of movement, and to maintain that position without pain for a period of 20 to 45 seconds. You need to repeat this a couple of times each.

Using static stretching in a warm-up before an athletic competition may unhelpfully affect your performance. This is because static stretching may limit your body’s ability to react quickly. This ailment may last up to two hours in activities such as vertical jumps, short sprints, balance, and reaction speeds. Although this is a very efficient way to develop flexibility. However, static stretches should only be done after you are done with any physical activity, during the process of cooling down. Using this kind of stretching after sports will help prevent injury.



Dynamic Stretching

Dynamic stretches should be used as part of your warm-up routine before you start the game, whether you are playing in a competition or you are practicing alone. Dynamic stretches are controlled movements that prepare your muscles, ligaments, and other soft tissues for the game. This form of stretching improves speed, responsiveness, and hastening. It involves the active strengthening of your muscles and moving your joints through their full range of motion. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness.

Dynamic stretching seems to be one of the more popular stretching methods used among athletes. This method includes an active Range of Motion movements that are usually carried out in a specific pattern related to either the sport or exercise that a person is about to participate in.

Ballistic Stretching

You firstly need to keep in mind that this is not dynamic stretching, ballistic stretching is very different. It means more of a bouncing movement (as the ballistic suggests) that targets muscles through and beyond the standard Range of Motion with less active control.


All these forms of stretching can help improve your flexibility and freedom of movement, which is important in all sports and not just specifically squash. You must try all these techniques during practice and recovery to promote the best possible range of motion in sports performance. For more customized treatment or performance activities, ask a physical therapist for an individualized program based on your specific athletic needs.

The above information is for general education only and should not be understood as a recommendation of a specific plan or course of action. Exercise does not come without any risk, and this or any other exercise program may result in injury if not done properly so, you always need to see your physician before starting any exercise on your own because obviously, you do not need to get injured before even starting the main game.