Strength & Conditioningfor Squash

Steven Hudson

Introduction Event details • Squash is a popular competitive sport, with over 15 million players

participating across 135 nations worldwide.

• The game is confined to an indoor area of 62.5 m2 and is played with a racket and a ball that can travel up to 230 km/h

• A match is the best of 3 or 5 games dependant on gender.

• Each game is played to 11 points. The player who scores 11 points first wins the game except that if the scorereaches 10-all, the game continues until one player leads by two points.

Athlete Details Measure Details Age 20Training Age P7 – R4- F0Level University LeagueGoals Inc-Strength & Power Injuries Anterior Glenohumeral dislocation

Comp Schedule Weekly

Presentation Outline• Athlete Details

• Needs Analysis

• Injuries

• Pre / Post Testing

• Program design / considerations

Needs Analysis • Stiffness (McGill, 2009)• RFD Bompa & Carrera (2005). • Deceleration (Li-I,2009).

Energy Systems • Predominantly anaerobic activity, requiring high levels of aerobic conditioning

to avoid fatigue (Majumdar et al. 2009).• Lactate levels during compertition 5 to 8 mM.l (Majumdar et al. 2009) • Elite, national standard squash players VO2max levels 60 & 55 ml.kg' min' for

males and females (Majumdar et al. 2009;Gillam et al., 1988)*****.

Squash consists of repeated, short, high-intensity, intermittent bouts. Rallies have a duration average of 5-20 seconds interspersed by shorter resting periods of about 7-8 seconds. --Exercise ratio of 2:4 --86-90% V02 max --Average blood lactate level of 8mmol.L-1

Energy systems; conclusion.Girard et al (2007) study confirms that elite squash players have high aerobic power when compared with other racquet sport players of similar standard. However it was suggested that endurance- type training has to be limited because it might induce an increase in the magnitude of the fast-to-slow shift in muscle myosin heavy chain phenotype, thus reducing strength, speed, and explosiveness (Mero et al, 1991: Girard et al, 2007).

Conditioning considerations

Distance covered in a match by elite squash players> 3,650 meters (915 meters per game) (Vučković et al, 2003).five-minute rallies have been known (Vučkovic & James, 2010).

Distance covered––short rallies 4-12sec in duration L11.50m & W10.82m––medium rallies >12 to 25sec in duration L 26.99m & W26.17m––long rallies >25sec+ Long rallies L53.24m & W51.28m Winners move less than losers due to dominating the T (Hughes & Franks, 1994).

http://www.youtube.com/watch?v=sSvzNWQQl90&featur=eplayer_detailpage

The movement patterns and distances should be designed using match analysis data and through consultation with an advanced squash coach (Wilkinson et al, 2009).

Conditioning:2

Test 1 Fig 1 - GhostingGhosting is the art of moving around the court without the ball, training the muscles and legs to move in the court in the most efficient manner to get to the ball during match play.

Test 2 - Box SprintThis is designed to develop speed/endurance. This test requires the player to start from the back of the squash court and at the command "Go!" Run to the corner of the court.

Tests are an adaption of Majumdar, Mandal & Yadav (2009) using timed intervals instead of HR & BLT.

Drills will be used as a pre technical session exercise and as a testing measure. In the likely hood of match cancelations theses drills will be used as timed intervals to replicate game play for conditioning sessions.

Injuries

UK population-based study that reported an injury rate of 5 injuries per 1000 squash-playing sessions (Nicholl, Coleman, Williams, 1995).

Typical injuries are musculoskeletal and eyes (Sharp, 2012).

Injuries to the lower extremity are common in racquet sports (Zecher & Leach, 1995).

(Finch & Eime, 2001)

Injury;The epidemiology of the injury

• Because reoccurrence of the glenohumeral joint dislocation ranged from 47% (forty-eight of 102) to 100% (twenty-one of twenty-one) among young patients preventative measure are a must to help counter the possibility of reoccurrence (Itoi et al. 2001).

• During squash players are constantly required to accelerate the humorous using the rotator muscles of the shoulder, therefore it is vital that their joints are as prepared a possible to stabilise the humeral head within the socket safely . (Baeche &Earl, 2008).

• Studies have concluded that the incidence of glenohumeral injuries can be reduced through neuromuscular training (Sims & Spina, 2009).

• An increase in muscle cross-sectional area surrounding the joint will ad to its stability and counter the atrophy caused by disuse of the injured muscles (Sims & Spina, 2009).

• Plyometric (in nature not however not specifically) exercise will strengthen surrounding tendons and ligaments, should the correct volumes and intensities be selected for the participant (Usman et al, 2011: Verkhoshansky & Siff, 2009)

• Flexibility provides a safeguard against injury in all sports, stretching lengthens muscles and increases laxity of tendons (Hillman, 1994).

Quick overview of James injury;

The following Rehab program was designed to target James shoulders, James has already gone through early and intermediate stage of rehabilitation (Sims & Spina, 2009) and will be entering late stage rehabilitation during the current program. To be completed 2x weekly.

Exercise Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10 Week11 Week12

ER cable Horizontal(trans)

3x8 3x8 3x8 3x8 3x8 3x8 3x8 3x8 3x8

ER DBVertical(sagital)

3x8 3x8 3x8 3x8 3x8 3x8 3x8 3x8 3x8

Incline Rollout

3x8 3x8 3x8 3x8 3x8 - - - - - - -

Scap P/up 2x8 2x8 2x8 2x8 2x8 2x8 2x8 2x8 2x8 2x8 2x8 2x8

DB/jerk -- -- -- -- 2x3 2x4 2x4 2x4 2x4 2x4 2x4 2x4

Late stage:Shoulder Rehab

Athletes goals • Increase RFD• Increase Power• Maintain Strength• Reduce injury reoccurrence

Test Pre

BP 1rm 92.5kg

CMJ 32cm

SQ-jump 27cm

Max Chin 12

F-SQ 1rm 110kg

Peak power 6682.8 W

BW 80kg

Pre test Data

Training Commitment Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Uni Uni Game Day Uni Gym Session

Rest Rest

Gym Session

(Skills) Training To be done with coach.

Game Day Uni Work Work Core Drill

Complex training varies tasks and loads for efficient time utilisation and multi-faceted physical fitness (Verkhoshansky & Siff, 2009). Studies have highlighted the conjugate system as a superior method for increasing performance, however the subjects were elite and could commit to more training frequency (Robbins et al, 2009). An obvious advantage of a utilising the complex method is that the development of one motor ability contributes to the development of the others (S&V). Meaning even though James is in a maintenance phase gains should in theory arise from targeted weaknesses e.g. starting strength, agility, RFD.

Complex Training

• Chatzinikolaou et al, (2010) investigation suggest that performing an acute bout of complex training (CT) may induce transient muscle damage and marked performance deterioration for as long as 24-72hours.

• Tomljanović et al (2011) Demonstrated that TRT increased the energetic potential of trained musculature, which resulted in an overall increase in power qualities, while FT improved postural control and precise coordination.

• CT caused no significant changes anthropometrics where as the RT group's results showed a significant increase in body mass (MacDonald et al, 2012).

• CT allows for the incorporation of various modalities into a single work session, offering variability and time-efficientcy (MacDonald et al, 2012).

Further considerations when selecting exercise protocols

Microcycle and Mesocycle example

Yellow = Performance

Red = Fatigue

3:1Since the adaption of the progressive overload (Milo- system) into a fluctuating overload system training variables have been manipulated to varying work loads e.g. 3:1 Mesocycle. 3:1 ratio of intensity has been selected as the most effective method to optimise James athletic progression. (Verkhoshansky & Siff, 2009).

Bompa & Carrera, (2005).

Olympic lifting progressweek1 Week 14

James had been exposed to Olympic lifting before however failed to demon consistent technique or single bar path (i.e. two peaks in velocity).

James technique was safe and fluent by weeks 8-16 but consistency was still varied. Good enough to target the mechanisms involved.

Athlete Workout cardName:Phase:Week:

1. DB Lunge 2. Clean3. DB Shoulder press 4. BB Bent over row

1. Anderson Front squat2. High Pull (snatch grip)3. Wide grip Pullup (W)4. Bench Press

RPE: 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20Previous nights sleep: HrsEstimated previous days calorie intake: kcal

Win or lose (only applicable on Fridays session)

Warm up/Functional Training

Exercise Sets & Reps Rest Description

A. Lateral squatB. Spiderman

A. 3x5B. 3x5

Continuous A. Per legB. Per leg

A. SL RDL walkB. See lower body

Plyo

A. 3x5B. See lower body

Plyo

Walk it off and repeat

A. Per leg

A. See lower body Plyo

B. Prowler push

A. See lower body Plyo

B. 3x15metres B. Gradually increase starting effort 60-85-100%

Upper Body See shoulder rehab See shoulder rehab See shoulder rehab

Phase 1Maintenance

Loading Pattern Key:Sets’x’reps

Exercises Description

Session 1 Rest 3-4mins between sets 1. 3x3 wk1 4x3 wk2&3, 3x3 wk4 2. 4x6 wk1(80%) 4x4 wk2&3(87-93%) …..3x3 wk4(87%)3. 3x8 wk1-3(60%)wk4 off4. 4x6 wk1,2(85%) 4x5 wk3(87%) 3x4 wk4- (85%)

1. clean2. DB Lunge3. DB Shoulder press 4. BB Bent over row

Plyo sets distributed within rest periods

DB shoulder press will be performed conservatively, concentrating on stability, mobility & growth.

Session 2 1. 3x3,2,1 wk1-3, 3x3wk42. 3x6 wk1, 4x4 wk2&3,

3x3wk4 3. 4x6 wk1,2&3, 3x4wk4 4. 4x6 wk1,2&3, 3x4wk4

1. High Pull (snatch grip)

2. Anderson Front squat

3. Wide grip Pullup (W)

4. Bench Press

Plyo sets distributed within rest periods

Anderson is a concentric focused lift, bar on pins, glutes on box, Pullups will be weighted, but never worked to failure (Mcgill,2009).

Phase 2Maintenance

Loading Pattern Key:Sets’x’reps

Exercises Description

Session 1 Rest 3-4mins between sets 1. 3x3 wk1 (85%) 3x3 wk2&3 (85-90%) wk4 off 2. 4x4 wk1(87%) 4x4 wk2&3(90-93%) …..3x3 wk4(85%)3. 3x3 wk1-3(85%) wk4 off4. 4x5 wk1,2(85%) 4x4 wk3(87%-93%) 3x4 wk4- (85%)

1. Power clean 2. DB Lunge 3. Jerk 4. BB Bent over row

Plyo sets distributed within rest periods

Session 2 1. 3x3 wk1 (85%) 3x3 wk2&3 (85-90%) wk4 off 2. 4x4 wk1(87%) 4x4 wk2&3(90-93%) …..3x3 wk4(85%)3. 3x4 wk1-3(90-93%) 3x3 wk4 (85%) 4. 4x5 wk1,2(85%) 4x4 wk3(87%-93%) 3x3 wk4- (90-93%)

1. High Pull 2. Bulgarian Split SQ3. Wide grip Pullup

(W)4. Bench Press

Plyo sets distributed within rest periods

Pullups will be weighted, but never worked to failure (Mcgill,2009).

Plyometrics/balistics (Radcliffe, 1999)

ExerciseIn order of difficulty

week1 week2 week3 Week4

Deload

week5 week6 week7 Week8

Deload

week9 week10

week11 Week12

Deload

Anckling 3x15s 3x15s 3x15s 3x15s 3x15s

sticking 3x3 3x3 3x3 3x3 SL 2x3 SL 2x3 SL 2x3 SL2x3 SL 2x3 SL 2x3

Side hop 3x6 3x6 3x6 3x6

Incremental VJ 3x6 3x6 3x6 3x6 3x6

Double leg hurdles 3x6 3x6 3x6 3x6

Lateral bounds 3x6 3x6 3x6

Diagonal bounds 3x6 3x6 3x6

Twist toss /cluster

3x6 3x6 3x6 3x 1,1,1 3x6 3x6 3x6 3x 1,1,1 3x6 3x6 3x6 3x 1,1,1

Med ball slam/cluster

3x6 3x6 3x6 3x 1,1,1 3x6 3x6 3x6 3x 1,1,1

3x6 3x6 3x6 3x 1,1,1

Instruction Loading Pattern Exercise Description

Sagital Dynamic15x3, 1min rest

Isometric 1 min on 30 sec off

1. Rollouts 2. Plank3. Candlesticks

Hoz Rollouts only after week 6, incline until then. See shoulder rehab.

Transverse Dynamic15x3, 1min rest

Isometric 1 min on 30 sec off

1. Pavlof Press2. Kneeling chop3. Cable Crunch 4. T-bar rotations5. Med ball rope

Drop a leg,

Frontal Dynamic15x3, 1min rest

Isometric 1 min on 30 sec off

1. Farmers walks 2. Side plank3. Arm up F/W

Unilateral loaded

Core Program Core exercises are to be performed at the end of each session, one plane of movement per

session. Mobility work to be done in the rest period.

Test Pre Post %increase

BP 1rm 92.5kg 101kg

CMJ 32cm 37cm

Sj 25cm 34cm

Chin Max 12 14

F-SQ 1rm 110kg 120kg

Peak Power

6682.8 W 6884.3 W

BW 80kg 79kg

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 160

500

1000

1500

2000

2500

3000

3500

Week

kcal

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 170

1

2

3

4

5

6

7

8

9

Week

Hour

s of s

leep

Session card variables

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 160

2

4

6

8

10

12

14

16

Week

RPE

Firstly I made the decision to design a Squash program as I previously had no understanding of the game, neither had I participated in it. Choosing an unfamiliar sport allowed me to challenge myself on the same levels as coaches/scientists in the private sector e.g. Private and Governing body (EIS) Strength & Conditioners do not get to pick their athletes.

However developed the sport of squash is, the list of articles surrounding mechanics and physiological demands are limited as the general mass of literature is from private authors stating their long term assumptions surrounding participation.

I found this set back to be of a short term hindrance which accelerated my long term gains. I began participating in the sport along side James, constantly analysing his movements and comparing them to the Pros via Youtube. Post initial testing highlighted James's weaknesses further. Understanding required fitness components for success while having a lack of literature allowed me to apply “the creative mind” developing the art of strength, an essential characteristic of the modern sports scientist (Jeffreys, 2010). Having the opportunity to step outside of my comfort zone allowed me to make and correct my own errors, an essential part of the learning process (Gravells, 2012).

http://www.youtube.com/watch?v=Xe-kEl4kZBc

The following slides represent a few testing measures or equipment I would have implemented and why…

Inverse Dynamics testing Inverse dynamic testing would have been a great means of highlighting James’s adaptions in response to the training. Increases in muscular stiffness as a protective mechanism against injury from the high GRF associated with aggressive overreaching lunges and deceleration seen in match play, while increasing his ability to reverse eccentric forces and return to the ‘T’ in reduced time and also reduce the metabolic demand on the muscles (Li-I,2009). Realistically time & equipment made this valuable insight into James’s response to the program unpractical.

40cm 60cm 80cm

Peak VGRF (BW) Pre Post Pre Post Pre Post

Time of Peak VGRF (ms)

Pre Post Pre Post Pre Post

Loading rate (BW/s)

Pre Post Pre Post Pre Post

Peak PTA shear force (BW)

Pre Post Pre Post Pre Post

Northwest Barbell

Squash Systems by...

Questions? https://www.youtube.com/watch?v=EyhOmBPtGNM

• Baeche, T. R., Earle, R. W. & Wathen, D. (2008). Resistance Training. In Baechle, T. R. & Earle, R. W. (Eds.), Essentials of Strength and Conditioning (pp. 381-413). Leeds: Human Kinetics.

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