Core Training & Back Health for Squash—Part VI

By Damon Leedle-Brown, Sports Scientist & Conditioning Specialist

Over the series of five articles on Core Training & Back Health we have progressed from exercises to help establish correct patterns of movement, the ‘Big 3’ series to develop whole body and joint stability, and examples of body weight and cable exercises to improve lower back and torso strength. Across this series there are many more examples of exercises that could have been used in each phase of training, but the progressions shown provide a great foundation for any squash player looking to improve their overall core strength and back health.

Medicine balls are a simple and relatively inexpensive piece of equipment that can be used for more advanced progressions in strength and power training for the core and back. I use medicine ball throws regularly in training work with elite juniors and professional tour players. Fortunately the squash court also provides a good environment for performing medicine ball throws against the side or front walls of the court (as long as it is not an all-glass court!).

When choosing medicine balls for any type of throwing work make sure they are designed to be used for bouncing and throwing, and always start off with the lightest of balls. Remember the primary goal of the throws is the generation of speed and power in the movement while maintaining a strong, stiffened and stable core. I always use a 2lb ball when first introducing throws to any level of player. I also like to begin progressions in medicine ball throws in kneeling or half kneeling positions so that the player has to really focus on bracing the abdominals and core musculature, and produce rapid acceleration of the ball with little motion from the hips or back.

Let’s start by looking at throws from three different kneeling and half-kneeling positions. To maintain some level of comfort during these exercises it definitely helps to have a towel or mat that can be folded up and placed under the knee or knees depending on the position used. For each position, perform 8-10 throws from one side of the body and then repeat on the other side. Start with 2-3 sets of 8-10 throws, or incorporate within an overall conditioning circuit:

1) Kneeling forward facing throw

  • Start in a tall kneeling position facing the wall you are going to throw against, approximately 4-5 feet from the wall.
  • Knees should be directly under your hips, and upper body held erect so your shoulders are above the line of the hips.
  • Hold the medicine ball in both hands and held to the side of one hip (figure 1).
  • Perform a rapid but relatively small countermovement back across the hip (figure 2), before releasing the ball as powerfully as possible onto the wall in front of you (figure 3).
  • Focus on bracing through the abdominal and core musculature, and avoid any real motion from the hips and lower back. Essentially the hips should remain facing completely square on to the wall.
  • Catch the ball on its return and then quickly reset your start position, but allow enough time in between throws so that each subsequent throw can be as powerful as possible. One of the common errors in this exercise is when the player tries to perform the throws in a continual sequence and then struggle to produce any real power or acceleration in the throws. This is typically because they have less control over their body resulting in excessive movement through the hips and back.
  • On each throw really focus on ‘snapping’ the ball aggressively onto the wall.

2) Kneeling side facing throw

  • For this exercise set up by kneeling sideways to the wall you are throwing against, and approximately 4-5 feet from the wall.
  • If your right side is nearest to the wall then start with the medicine ball held in both hands just in front of the left hip (figure 4).
  • Perform a small but rapid countermovement taking the ball essentially away from the wall and outside of the left hip (figure 5), and then focus on bringing the hands explosively across your hips from left to right as you release the ball onto the wall (figure 6).
  • Maintain a tall erect position with the upper body as you perform the throw and focus on limiting the motion from your hips and lower back by bracing through the abdominal and core musculature.

3) Half-Kneeling Lunge Throw

  • Start in a half-kneeling lunge position approximately 4-5 feet from the wall, with torso held tall and erect.
  • Align your body so that you are facing at a slight angle away from the wall you are throwing onto (figure 7).
  • Start with the medicine ball held in both hands in front of the rear leg hip (i.e. if right leg forward then hold ball in front of left hip as shown in figure 7).
  • Perform a small and rapid countermovement taking the ball away from the left hip (figure 8), and then release the ball explosively against the wall (figure 9).
  • Catch the ball on its return, reset the start position and then perform the next throw.

These medicine ball exercises should provide you with a great introduction to throws, and help you develop the ability to stabilize and control your lower body and core while performing more dynamic movements with the upper body, arms and hands that is typical when developing power in the squash swing. Have fun throwing!

Working on core strength with medicine balls can take a variety of forms. However, a great place to start is in the three different exercises above. In the first three photos, you position yourself face-on to the wall, about 4-5 feet away. For the next exercise, turn 90-degrees while maintaining the same distance from the wall. And finally, split the difference for the third exercise, turning about 45-degrees away from the wall. When first starting out, begin with 2-3 sets of 8-10 throws from each side of your body, alternating sides between sets. Over time you can gradually increase the weight of the ball (ideally, start with a 2lb ball) and/or increase the number of sets for each exercise. Talk to a trainer for additional medicine ball exercises.
Working on core strength with medicine balls can take a variety of forms. However, a great place to start is in the three different exercises above. In the first three photos, you position yourself face-on to the wall, about 4-5 feet away. For the next exercise, turn 90-degrees while maintaining the same distance from the wall. And finally, split the difference for the third exercise, turning about 45-degrees away from the wall. When first starting out, begin with 2-3 sets of 8-10 throws from each side of your body, alternating sides between sets. Over time you can gradually increase the weight of the ball (ideally, start with a 2lb ball) and/or increase the number of sets for each exercise. Talk to a trainer for additional medicine ball exercises.