🏸 Squash — Sports Guide

Squash

Squash is an intense indoor racket sport in which two players alternately hit the ball against the front wall. It is one of the most physically demanding sports in the world — 600–1000 calories are burned per hour. Squash requires speed, endurance, agility and strategic thinking at the same time.

📋 Rules

• The ball must hit the front wall between the bottom line (tin) and the upper out line
• The ball may hit the side and back walls before touching the front
• Players alternately hit the ball
• Points are awarded when the opponent misses, or the ball bounces twice
• Played to 11 points (best-of-5 sets)
• Let — a point is replayed if a player could not safely make a shot

💪 Physical Requirements

To successfully participate in Squash, the following physical requirements must be met:

• Cardio endurance — one of the most intense cardio sports
• Speed and agility — rapid changes of direction
• Explosive leg strength — for sprints and lunges
• Shoulder and arm strength — for powerful shots
• Core strength — for body rotation and stability
• Coordination and reaction time

🏥 Typical Injuries and Their Prevention

Most common injuries in Squash:

• Ankle sprains — due to sudden movements and changes of direction
• Achilles tendon inflammation
• Knee ligament injuries (especially cruciate ligaments)
• Shoulder joint injuries (rotator cuff)
• Elbow pain — tennis/squash elbow
• Back pain (lower back) due to rotational movements

💊 Recommended Supplements

Optimal food supplements for Squash athletes:

• Creatine (3–5 g/d): For explosive power and sprints
• Beta-alanine (3–6 g/d): For high-intensity endurance, carnosine buffering
• Whey protein (25–35 g after): For muscle recovery
• Omega-3 (2–3 g/d): For joint health, reducing inflammation
• Magnesium (400 mg): For prevention of muscle cramps
• Electrolytes: To compensate for intense sweating

🍽️ Nutrition Recommendations for Squash Athletes

Proper nutrition is an integral part of athletic success. Here are the main nutrition recommendations for Squash athletes:

Before Training / Competition

• 3–4 hours before: A complete meal — complex carbohydrates (rice, pasta, potatoes), lean meat, vegetables. Avoid fatty foods.
• 60–90 min before: A light snack — banana, oatmeal, toast with jam. Carbohydrates for easy digestion.
• Hydration: 500–600 ml of water 2 hours before, another 200–300 ml 15–30 minutes before.

After Training / Competition (30–60 min Window)

• Protein: 25–35 g of fast-absorbing protein (whey shake) to start muscle recovery.
• Carbohydrates: 1.0–1.5 g/kg of body weight — fast carbohydrates to replenish glycogen stores.
• Electrolytes: Water with electrolytes (sodium, potassium, magnesium) to compensate for sweat losses.

Daily Nutrition

• Protein: 1.6–2.0 g/kg of body weight per day, distributed across 4–5 meals.
• Carbohydrates: 5–8 g/kg on active days. Preference — complex carbohydrates.
• Fats: 20–30% of daily calories. Emphasis — omega-3, olive oil, nuts, avocados.
• Water: 2.5–3.5 liters per day (depending on intensity and climate).

🏋️ Training Tips for Squash Athletes

Effective training is the key to success in Squash. Here are the main recommendations:

• Warm-up (15–20 min): Dynamic stretching exercises, light cardio, sport-specific preparatory movements. Never skip the warm-up!
• Technique Development (30–45 min): Devote time to improving specific Squash technique elements. Better less, but technically correct.
• Strength Training (2–3× per week): Full-body strength program, emphasizing muscle groups important for the sport. Gradual progressive overload principle.
• Post-Workout Stretching (10–15 min): Static stretching exercises for major muscle groups. Improves flexibility and reduces injury risk.
• Rest Days: At least 1–2 full rest days per week. Active rest (walking, light stretching) promotes recovery.
• Periodization: Plan training cycles: base period → strength/development period → competitive period → recovery period.

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