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A kinesiological analysis of the squash stroke
Article � October 1987
CITATIONS READS
9 1,233
1 author:
David Behm
Memorial University of Newfoundland
436 PUBLICATIONS 15,747 CITATIONS
SEE PROFILE
Some of the authors of this publication are also working on these related projects:
Plyometrics View project
Effects of Resistance Exercise with Instability on Neurocognitive Functions (REI STUDY): A Proof-of-Concept Randomized Controlled Trial on Elderly Persons with
Subjective Cognitive Impairment View project
All content following this page was uploaded by David Behm on 27 February 2018.
The user has requested enhancement of the downloaded file.
Sports Performance S(~ries:
A kinesiological analysis of the squash stroke
David G. Behm
University of Regina
Regina, Saskatchwan
Canada
Flexor Carpi Radialis
Squash has been labelled by opponent off balance the majority Carpi Radialis Longus
People magazine as the sport of of the time.The accurate placement
the 80's. It is statistically one of the of a shot may result in an opponent's
fastest growing sports in North forced error, allowing the player to
America. Its popularity arises from use proper form to further pressure
an apparent contradiction. Squash the opponent. It is the objective of
is a comparatively simple game to this paper to illustrate the anatomical
learn. The enclosed environment of perspective and mechanical principles
the court allows erratic shots to of classical forehand and backhand
rebound into the court for continued strokes in squash.
rallies. This enables beginners to Forehand: Stance Phase
experience a cardiovascular stimulus
in the early stages of their squash Optimal control and power of
development. Conversely, advanced the stroke begins with a balanced
squash is a highly demanding and stance. Stability is essential to
complex game. Squash balls can compensate for the myriad of
attain a velocity of 100 miles/hour angular movements found in the
in an enclosed area of 2.1 by 32 feet. stroke. Stable equilibrium is assisted
Its path may change abruptly after
contact with one of the walls. There Rectus Abdominus
is a wide selection of shots available
to keep the opponent off balance. Figure 1. The Stance Phase.
Rallies may continue at 85 to 90
percent of the players maximal heart
rate for a succession of rallies
exceeding a minute in length for
more than an hour (10) . These
inherent challenges can pique the
interest of players for innumerable
years.
Ultimately, the biomechanically
correct form win produce the most
accurate and powerful strokes.
However, the reaction of the player
to the speed, direction and place�
ment of the opponent's shot does
not always allow sufficient time for
proper form. The winner is usually
the player who can force the
NSCA Journal, Volume 9, Number 5 , 1987 , 4
by having the feet positioned stance phase is the optimal condition, Forehand: Swing Phase
shoulder width apart. This ensures situations arise nullifying any The acceleration of the ball off
that the center of gravity remains opportunity to establish this position.
within the confines of the body's A player forced to react to the pres the racquet is accomplished by linear
base. Secondly, the knees and hips sure of the opponent must execute a and angular acceleration of various
are flexed, lowering the center of defensive shot to increase recovery body parts. Sequential coordination
gravity to further enhance stability. time and establish himself in an of these movements is the key to
This is initially accomplished by an offensive or at least equal position. achieving greatest post-impact ball
eccentric movement and then The placement and success of the velocity. Angular acceleration pro
maintained by an isometric con defensive shot is dependent on the vides a significantly greater contri
traction at the hips of the gluteus maintenance of balance and stability. bution to the altered momentum of
maximus and superior fibers of the Continuation of the rally by the the ball than does linear acceleration.
hamstrings (biceps femoris, semi saving grace of a good defensive
membranosis, semitendonosis). counter will present opportunities to The forehand is initiated by a
Flexion at the knee is achieved by establish the mechanically sound linear acceleration of the body as
the quadriceps (rectus femoris, strokes to force an end to the point. the player steps toward the path of
vastus lateralis, vast us medialis, The maintenance of control under the oncoming ball with the lead foot
vast us intermedius). A balanced adverse conditions is a vital factor in (left foot for a right handed player).
stance is the foundation for all successful squash. See Figure 1. This transfers the weight forward,
sound strokes. increasing linear momentum prior
to ball contact. (Figure 2) .
Another advantage of this stance
is to decrease the effects of visual Triceps Brachii
parallax. Parallax as defined by Right External Oblique
Webster (27) is the apparent dis
placement in direction of an object Figure 2_ The Forehand Swing Phase_
as seen from two different points not
on a straight line with an object.
Knee and hip flexion align the eyes
for a more concise perception of the
ball contact area. This should ensure
more consistent contact with the
center of the racquet.
The racquet arm is abducted and
the elbow flexed in the stance phase .
This movement is executed by con
traction of the supraspinatus and
deltoid at the shoulder as well as the
trapezius and levator scapulae to
elevate the scapula. The brachialis
and biceps brachii allow elbow
flexion. The wrist is cocked (radial
deviation) to provide added stability
for the shot. Radial deviation is
established by contracting the wrist
flexors and extensors which insert
on the lateral carpals (i.e. flexor
carpi radialis, extensor carpi radialis
longus and brevis) . The non-racquet
arm is extended toward the point of
ball contact. This pointing action
provides a physical reminder for the
player to orient his body position.
The frontal plane of the body should
be positioned parallel to the intended
direction of the ball.
Although this description of the
NSCA Journal, Volume 9, Number 5, 1987 6
Linear movement is followed by Descriptively, the wrist action revealed the movements to be both
angular movement at the shoulder. resembles the hammering of a nail ballistic and tracking. Ballistic
The racquet arm stroke commences with the racquet butt. The racquet movements are characterized by a
with an adduction of the arm. Con head lags behind the wrist at the pre-programmed neural control
tractions of the pectoralis major, beginning 6f the action. The racquet which triggers neural firings to the
latissimus dorsi, teres major and head , prior to baJJ contact, must specific musculature and irrevocably
minor and infraspinatus initiate this accelerate by rapid pronation of the commits the body to a path of
action. The scapula is depressed wrist. The pronator teres and pro motion. Tracking movements have
and rotated down by the contractions nator quadratus would provide a a neuromuscular triggering which
of the inferior fibers of the trapezius minor contribution to this action relies on feedback from muscle,
and rhomboids and the actions of under stable conditions. An un tendon and skin receptors.
the pectoralis minor. balanced defensive shot would utilize
a more forceful contraction of these Generally, tennis players started
The elbow, flexed at the start of muscles to provide greater torque to
adduction, extends prior to ball the ball. The impetus for this
contact. Tricep contractions aid in movement with a balanced stance is
this process. The initial elbow flexion due more to the transfer of
promotes a compact swing necessary momentum than to muscularforces.
for the limited space available in a Ariel and Braden's (1) research on
squash court. However, extension tennis may offer some insight. Their
of the elbow lengthens the moment biomechanical analysis of pro
the arm increases the torque exerted fessional tennis players' strokes
upon the ball.
Anterior & Medial Deltoid
Triceps Brachii
Rectus Abdominus -I-.,.c..-rl�
Hamstrings
Figure 3. Swing Phase and Contact Point Figure 4. Forehand Follow Through
7 NSCA Journal, Volume 9, Number 5 , 1987
their motion ballistically until decreased arm velocity in order to abbreviated strokes. This inhibits
acceleration had reached a particular track the ball. the opponent's power, resulting in a
rate, followed by a switch to tracking weak return and thus an improved
movements permitting greater The Canadian Squash Racquet chance of winning the point.
control. Squash strokes differ from Association Fitness manual (6)
tennis since the stroke has a greater describes squash as a power sport. Shoulders and hips rotate in
predominance of ballistic movement Power must be generated by the arm conjunction with the arm to allow a
to it. However, the ability to contact to maximize the alteration of the smooth summation of forces and a
the ball in the center of the strings ball's momentum to attain the greater range of motion. This rotation,
necessitates some tracking modi greatest post-impact speeds. Power caused by forceful contractions of
fications. Therefore, the decreasing is a function of force and speed the external and internal obliques,
velocity of the more massive arm (speed = distance/time). Greater quadratus lumborum and the trans
segment results in a transfer of power outputs may be achieved by versospinalis group (rotatores,
maintaining the same angular multifidus, semispinalis), add greater
momentum to the less massive wrist velOCity over a greater range of mass to the momentum impacted at
segment and a resultant increase in motion. This is accomplished with a ball contact. In contrast to other
the velocity of the racquet head. high initial elbow position, circular sport actions such as the baseball
Thus, the position of the racquet swing and high follow-through. A pitch, discus throw, javelin and
head behind the wrist ensures a player can use power and accuracy others, the trunk segments do not
high pre-impact velocity even with a to pressure the opponent into initiate the movement. This initiation
Right Anterior
Deltoid
Right Biceps
Brachii ---I-~.,------=
Right External
Oblique
Figure 5. Backhand Stance Phase. Figure 6. Backhand Swing Phase.
NSCA Journal, Volume 9, Number 5, 1987 8
of the movement by the trunk Backhand follow-through continues high over
segments would allow greater The mechanics of the backhand the front shoulder in a frontal plane
transfer of momentum to the aided by the work of the trapezius
implementation as well as benefitting are primarily a mirror image of the and levator scapulae (Figure 7).
from a pre-stretch of the musculature forehand. The stance faces the
in the hips, trunk and shoulders. opposite direction. Descriptively, Training Program
However, the expenditure of energy the racquet arm is wrapped around Squash requires a full comple
involved in the procedure would the neck. This is executed with lateral
result in the early onset of fatigue in flexion of the shoulder by the ment of physical skills. Strength and
a typically extended squash match. pectoraliS major, minor, coraco power training will increase the
Therefore, the rotation of these brachialis and anterior fibers of the post-impact ball velocity, pressuring
segments aid in a summation of deltoid. The elbow is flexed by the the opponent into erratic shots.
greater masses contributing to the brachialis and biceps brachii while Anaerobic cardiovascular efficiency
momentum imparted to the ball and the wrist still remains laterally (radial) is necessary to withstand the intense
allow a great follow-through un deviated. In contrast to the forehand, pace of rallies which average 10 to
inhibited by impeding skeletal the racquet arm is positioned on the 25 seconds in length. An efficient
structures (Figure 3). same side of the body as the ball aerobic cardiovascular system is
contact area. Therefore, it would not also vital to remove the excess lactic
Forehand Follow-through be necessary to rotate the shoulders acid bUild-up in the short recovery
The follow-through is important and hips to execute a full stroke and period between points. The CSRA
follow-through. However, the Fitness Manual (6) describes squash
for a smooth completion of the addition of greater masses to the as a power sport involving the ability
stroke and reaction to the opponent's momentum of the stroke is achieved to apply strength in short bursts,
subsequent movements. The arm by rotating the shoulders and trunk both to move qUickly around the
follows an arc to a high position in counterclockwise (for a right handed court and to execute hundreds of
front of the body on the same plane player) while in the stance phase. strokes in succession during a match.
as its position in the stance phase. This action will also pre-stretch the A comprehensive training program
This movement is accomplished by musculature of the hips, trunk and must therefore reflect the specific
the momentum of the swing and shoulders. PhYSiological research and myriad needs of this demanding
aided by the claVicular fibers of the has demonstrated that pre-stretching sport.
pectoralis major. The follow-through combines the effects of the series
also includes an extension of the elastic component of the muscle to The construction of an appro
knees and hips by contacting the provide greater contractile forces priate training program must con
quadriceps (knees), the gluteus (12, 16). Rotation is attained by sider the major objectives of the
maxim us and superior fibers of the contraction of the external and competitive season. Traditionally in
hamstrings (hips). This action raises internal obliques, quadratus Canada, the squash year culminates
the center of gravity to decrease lumborum and transversospinalis with the Canadian championships
stability. Unstable equilibrium allows group. The knees and hips are flexed held in late April or early May. The
an easier transition to the next to ensure balance and stability championships will be utilized as the
position. The vertical propulsion of throughout the stroke (Figure 5). crux of the training cycles.
the body by knee and hip extension
decreases ground reaction forces at Backhand: Swing Phase The first phase is the recovery
the apex of the movement. Since Swing phase and follow-through phase follOWing the previous year's
friction is a function of its coefficient championship. The athlete needs a
and ground reaction forces, this adopt the same concepts as the period for physical and mental
action decreases friction at the feet. forehand. The action is initially rejuvenation. This cycle should not
This permits an easier rotation of the lateral extension followed by involve any competitive or training
feet to facilitate hip rotation and abduction of the arm. It is facilitated activities. Totally unrelated
subsequent movement to a new by the latissimus dorsi, teres major recreational activities should be
position on the court. The lack of a and minor and infraspinatus for pursued to maintain a baseline of
good follow-through alters the stroke lateral extension and the supra fitness.
to inhibit a smooth summation of spinatus and deltoid for abduction.
forces decreasing postimpact ball Increased force at ball contact is The preparatory phase attempts
velocity (Figure 4). contributed by the rhomboids forcing to establish a base from which the
scapular retraction (Figure 6). The athlete may progress from general
to specific training.
Pre-competitive and competitive
9 NSCA Journal, Volume 9, Number 5, 1987
phases constitute the bulk of training. body to overcompensate the training
It is an attempt to mold the athletes' stimulus by storing greater amounts
training to the specific needs of the of fuel. This is vital for maintaining
sport. This is pursued in a logical peak performance throughout the
sequence to peak at the appropriate rigors of a squash match.
period.
Strength Training
The tapering period attempts to The objective of the strength
maintain the training acquisitions. A
reduced training load allows the training program is to establish a
solid base for progression to sport
Right Pectorialis and velocity-specific training.
Strength gains should result in
Rectus Abdominus--\--J" improved performances and de
creased chance of injury. Increased
Gastrocnemius strength translates into greater forces
exerted and with a maintenance of
Figure 7. Backhand Follow Through range of motion. Speed will result in
greater power output. Muscle hyper- .
trophy may increase the dynamic
and static tension of tendons to
further protect the involved joints.
Research has demonstrated that
isotonic strength training programs
can improve movement speeds for
previously untrained subjects (8, 11,
12,17,19).
Isokinetic research indicates
strength training is velocity-specific.
Research by Coyle (9), Caiozzo (3),
and Sherman (21) demonstrated
improvements in peak torque only
at the training velocity. However
Moffroid (16), Lesmes(13), Carr (7),
and Caiozzo (4) conducted similar
studies and reported a spectrum of
torq ue improvements at the training
velOCity and below. Therefore the
application of slow isotonic training
to the rapid ballistic squash stroke
may not be sufficiently specific.
High-speed isokinetic power training
should be instituted during the
season to reflect the actions and
speed of movement of a squash
stroke.
Isokinetic dynamometers possess
an electromechanical device which
regulates the speed of motion. The
lower limbs are capable of reaching
the maximum isokinetic machine
NSCA Journal. Volume 9, Number 5, 1987 10
speeds of 300 degrees/second within Table 1. Seasonal Training Cycles
a few degrees of the stationary
position. However, testing of the PHASE MONTH STRENGTH CARDIOVASCUlAR
Canadian Women's National Recovery
Volleyball Team has shown that the Preparatory May Strength Training Aerobic Training
upper limbs cannot meet the Three/week Five/Week
acceleration of the electromechanical Pre-Competitive June
device until 55 to 65 degrees of the Competitive July Isokinetic Anaerobic Training
starting position at 300 degrees/ August Three/Week or Three/Week
second (18). Since resistance is not Taper September Stages 1�6
provided through the full range of Alternative
motion, upper limb training speeds October Power Aerobic 2/Week
may be reduced. The commence November Anaerobic Training
ment of the program has the athlete December Two/Week Stage 7 Three/Week
completing two sets at 180 degrees/ January Strength Aerobic Two/Week
second and one at 240 degrees/ February Anaerobic Training
second. When the athlete's ability to One/Week
accelerate the upper limb improves, March Isokinetic One/Week One/Week
the routine is revised to one set at or Power One/Week Aerobic 2�3/Week
180 degrees/second and two at 240 April Strength One/Week
degrees/second. The same principle
should be applied if similar problems due to sarcoplasmic and myofibrillar lactic anaerobic system, b) develop
are encountered with the legs. adaptations (15). Therefore, the an efficient aerobic cardiovascular
isotonic strength training program system. Since squash rallies average
If isokinetic equipment is not will continue for approximately 20 seconds (5), the energy source is
available, then action-specific exer sixteen weeks. primarily lactic anaerobic. The ability
cises may be devised using medicine to execute strokes skillfully and
balls or surgical tubing. Unfortunately, Isokinetic training involves forcefully even after an intense
the ballistic action of throwing the powerful high speed movements. A extended rally is the key to success.
medicine ball only provides an solid strength base should improve Lactic anaerobic metabolism utilizes
overload stimulus at the beginning preliminary training performances glycogen as its major source of fuel.
of the range of motion. Surgical and prevent overtraining injuries. Lactic acid is a by-product of this
tubing presents the opposite problem. The duration of isokinetic training process. An accumulation of lactic
The increasing tension of the rubber would be approximately twenty-four acid inhibits the enzyme phospho
tubing through the range of motion weeks. fructo- kinase (PFK), disrupting
provides its major stimulus at the glycogenolysis. The efficient meta
end of the range of motion. Thus, if The final tapering phase repre bolism of this lactic acid within or
isokinetic equipment is not available, sents a period for the body to over outside the muscle allows an efficient
strength training should be continued compensate its storage of glycogen cycling of the glycolytic cycle.
at least once a week in conjunction and action of appropriate enzymes. Therefore, a highly developed lactic
with the alternative power training The reduced training load should anaerobic system efficiently trans
methods to ensure resistance include power or isokinetic training forms glycogen into energy (ATP) to
through the full range of motion. once a week as a maintenance permit peak skill performances
schedule. Resistance training should throughout the duration of an intense,
Studies indicate that strength terminate five days prior to the extended rally. A conditioned
acquisition in the first four weeks of competition. This should ensure a aerobic cardiovascular system should
a program is primarily due to neuro maintenance of gains achieved and remove excessive lactic acid during
muscular facilitation (25). Increased time to peak for the competition. the brief recovery period to allow
strength gains are attributed to a) an peak skill performances to continue
increased recruitment in the number Cardiovascular Training throughout the succession of rallies
and type of fibers, b) an improved The objectives of this component in a match.
synchrony of recruitment and c) an
increased frequency of stimulation are twofold: a) develop an efficient
(11). The subsequent increases in
strength result in muscle hypertrophy
11 NSCA Journal, Volume 9, Number 5, 1987
The athlete must establish a aerobic cycle enzymes after four phase would continue for approxi
strong aerobic base. Research has weeks of endurance training (27). mately twelve weeks to ensure the
demonstrated alterations occur in The cardiovascular preparatory efficiency of the system. Training
activities should commence with
Table 2. Isotonic Strength Training Program long steady distance running pro
(Preparatory Phase - June - September) gressing to more Fartlek-type
activities. Fartlek training is char
EXERCISE SETS REPETITIONS SPORT SPECIFICITY acterized by continual changes in
Horizontal 3 the tempo of the run. Typically it
Dumbbell Flies 12,10,8 Forehand might begin with a slow run followed
Pullovers 3 by a series of near sprint speed
Shoulder Abduction 3 12,10,8 Overhead segments interspersed with jogging,
Bent�Over ROwing 3 12,10,8 Backhand incline and decline runs or a variety
Tricep Extensions 3 12,10,8 Backhand and Muscular Balance of other experiences. The body is
12,10,8 Overhead forced to contend with a variety of
Bicep Curl 2 Elbow Extension (Swing Phase) energy demands both anaerobic
10,8 Muscular Balance and aerobic. A strong aerobic base
Wrist Aexion 2 15, 12 Racquet Control, will facilitate the progress of the
Grip Strength anaerobic training and reduce
Extension 15,12,10,8 Acceleration From Ready recovery periods.
Position
Squats 4 10,8 Court Movement A sequential progression of
12,10,8 Court Movement anaerobic training will continue for
Leg Extension 2 Lateral Movement seven months through the pre
12, 10 Acceleration
Leg Flexion 3 15,12, 10 competitive and competitive phases.
The anaerobic training will increase
Leg Abduction/Adduction 2 in intensity and duration throughout
the program. It is divided into seven
Calf Raises 3 stages. The first three stages con-
Table 3. Isokinetic Training Program
(Pre-competitive and Competitive Phases -- October - March)
EXERCISES SETS REPETITIONS SET/SPEED SPORT SPECIFICITY
Horizontal Abduction� Adduction 3 15 Forehand
Shoulder Flexion� Extension 3 15 1�180 deg./sec.
Shoulder Abduction' Adduction 3 15 2, 3�240 deg./sec. Overhead
Bicep� Tricep 2 15
1�180 deg./sec. Backhand
Leg Extension' Flexion 3 2,3�240 deg./sec.
Leg Abduction Adduction 3 Elbow Extension
Plantarflexion . Dorsiflexion 3 1�180 deg./sec. Swing Phase
2,3�240 deg./sec. Overhead
Court Movement
240 deg./sec. Lateral Movement
Acceleration
15 300 deg./sec.
15 300 deg./sec.
15 300 deg./sec.
NSCA Journal, Volume 9, Number 5, 1987 12
Table 4. Alternative Power Training Exercises
ALTERNATIVES SETS REPETITIONS SPORT SPECIFICITY MUSCLE GROUPS
Hydraulic Bench Press 3
Shoulder Adduction (Rubber Tubing) 3 15 Forehand Pectoralis Major
Medicine Ball Chest Pass 3 15 Forehand Pectoralis Minor
20-40 Forehand Anterior Deltoid
Pullovers (Rubber Tubing) 3 Triceps
Overhead Medicine Ball Throws 3
15 Overhead Subscapularis
20-40 Overhead Infraspinatus
Supraspinatus
Teres Minor
Teres Major
Latissimus Dorsi
Pectoralis Major
Shoulder Abduction (Rubber Tubing) 3 15 Backhand Deltoid
Supraspinatus
Hydraulic Shoulder Press 3 15 Backhand
Bent-Over Rowing (Rubber Tubing) 3 15 Backhand and Posterior Deltoid
Muscular Balance Latissimus Dorsi
Hydraulic Bench Press (Pulling Motion) 3 15 Backhand and Teres Major
Muscular Balance Rhomboids
Trapezius
Hydraulic Bicep-Tricep 3 15 Overhead Triceps
Tricep Extension (Rubber Tubing) 3 15 Overhead Biceps Brachii
Elbow Extension Brachialis
(Swing Phase)
Hydraulic Leg Machines 3 15 Court Movement
20-15 Lateral Movement
Bench Hopping a) Laterally 3 Gluteals
b) Forward and Backward 3
Plyometrics 3-4 10-15 Acceleration Quadriceps
Hamstrings
Gastrocnemius
Soleus
centrate on increasing the number equally interspersed throughout the storage of the muscles. Research
of repetitions completed. Stages 4 workout. This results in a total of 20 indicates that glycogen repletion is
and 5 alter the work to relief ratio. repetitions. The objective of Stages not fully complete until 48 hours
Stages6 and 7 increase the duration 2 and 3 is to increase the duration of post exercise (24). Therefore,
of repetition work and indirectly the program to 45 and then 60 anaerobic training is pursued every
alter the work to relief ratio as well. minutes. All other training details second day with the alternate days
These progressions should allow remain intact. Stages 4 and 5 utilized for aerobic training. Over
the body to adapt smoothly to decrease the relief period to 45 and zealous athletes must be monitored
increased workloads. 30 seconds. Finally, Stages 6 and 7 for the effects of overtraining from
increase the individual repetition too frequent anaerobic work.
A detailed description of Stage 1 time to 45 and 60 seconds. Stages 1
would have the athlete training for through 6 continue for three weeks, Anaerobic training may be con
30 minutes. The program would each culminating in late December. ducted on a track, on the court with
consist of 30 second work periods at Stage 7 is maintained for the or without balls, in a gymnasium or
80 to 90 percent of maximal exertion following three months of the com any other suitable venue. The
petitive phase. implementation of drill work with
with 60-second relief period. Since balls for the anaerobic conditioning
the rest period between games in a The intensity of anaerobic train is excellent unless it detracts from
squash match is 90 seconds, there ing severely depletes the glycogen the intensity of the work. It may be
would be four 90-second rest periods
13 NSCA Journal, Volume 9, Number 5, 1987
necessary in the early stages of vivo force velocity relationships. 17. Mosley, T.W, Hairabedian, A., Donaldson,
anaerobic training to forego ball Medicine and Science in Sports and D.M. 1953. Weight training in relation
drills to ensure the appropriate Exercise. 12(2): 134. to speed strength and coordination.
intensity. If space is not available for 4. Caiozzo, J.T. Perrin, T., Edgerton, J.R. Research Quarterly. 24:308-315.
running drills, a bicycle ergometer 1981. Training induced alterations of
may be used as an alternative. the in vivo force velocity relationships 18. Dr. Paul Schwann Center. 1986.
However, studies have demonstrated in human muscle. Journal of Applied Research communication unpUblished
that the cardiovascular and speed Physiology. 51(3):750�754. fitness testing on the Canadian
training effects obtained from cycle 5. Canadian Squash RacquetsAssociation Women's National Volleyball Team.
training are not entirely specific to Coaching Manual Level III. 1981. University of Regina.
running (19). The ability to incor Canadian Squash Racquets Association:
porate anaerobic and skill drills Ottawa. p. 154. 19. Roberts, JA, Alspaugh, J.w. 1972.
would best reflect the court situation. 6. Canadian Squash Racquets Association Specificity of training effects resulting
Fitness Manual. Canadian Squash from programs of treadmill running
The cardiovascular tapering Racquets Association: Ottawa. p. 1. and bicycle ergometer riding. Medicine
phase has the same objective as the 7. Carr, L. 1981. Effects of fast and slow and Science in Sports and Exercise.
strength component: to allow the isokinetic weight training on strength 4:6-10.
body to build up its stores of fuel in and endurance (abstract). Medicine
preparation for the championship and Science in Sports and Exercise. 20. Salmons, S., Henriksson, T. 1981. The
competition. This is Similarly 13(2):108. Adaptive Response of Skeletal
accomplished by decreasing 8. Clarke, D.H., Henry, F.M. 1961. Neuro� Muscle to Increased Use: Muscle
anaerobic work to once a week until motor specificity and increased speed and Nerve. 94-105.
a total restriction at least five days from strength development. Research
prior to the event. Some aerobic 21. Sherman, M. 1981. Isokinetic strength
work should continue until two days Quarterly. 32:315�325. during rehabilitation follOWing anthro
before the competition. 9. Coyle, E.F., Feiring, D. 1980. Muscular tomy: specificity of speed. Athletic
Training. 16:138-141.
There are always other significant improvements specificity of training
tournaments throughout the season velocity (abstract). Medicine and 22. Smith, L. 1964. Influence of strength
which will determine whether the Science in Sports and Exercise. training in pretensed and free arm
player is eligible to attend the final 12(2):134. speed. Research Quarterly. 35:554
championships. A mini tapering 10. Docherty, D., Howe, B. 1928. Heart rate 561.
phase should also be instituted prior response of squash players relative to
to these competitions. Regular their skill level. Australian Journal of 23. Smith, L, Whitley, T. 1965. Influence of
anaerobic training should continue Sports Medicine. 10:90�92. strengthening exercises on speed of
until five days prior to the tourna 11. Edgerton, V.R. 1976. Neuromuscular limb movement. Archives of Physical
ment, and anerobic work should be adaptation to power and endurance Medicine and Rehabilitation. 46:
substituted until the two-day period work. Canadian Journal of Applied 772�777.
before the competition. This should Sports Science. 1:49�58.
ensure a physical peaking for these 12. Komi, P., Bosco, C. 1978. Utilization of 24. Son Nilssen, LH., Hultman, E. 1973.
significant competitions.� stored elastic energy in leg extensor Liver glycogen in man: the effect of
muscles by men and women. Medicine total starvation ora carbohydrate poor
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