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Find gyms, health clubs, racquet clubs and community centers with squash courts.
Racquetball Clubs and centers offer squash courts, lessons and tournaments. They also often have gym equipment and other health club amenities, but are more likely than a gym to have actual, regulation size squash courts.
Community centers and YMCAs offer inexpensive squash playing options. Many have full athletic facilities that are open to the public for a small yearly fee. See if your local public space has squash courts and equipment.
Speciality racquetball stores are the best place to find all the squash equipment you need from racquets to gloves. However, many sporting goods stores also offer all different types of racquet equipment.
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In order to play a game of squash, you'll need to find a four-walled squash court, a squash racquet, a rubber squash ball and a partner. Squash is normally played between two people but can be played with teams. A rally or round begins when one player serves from a service box. That serve has to stay within lines that are painted on the wall. Once the serve is thrown, the players compete to keep hitting the ball against the wall. It is a very fast game. The ball cannot bounce twice. Each game or match lasts 3 or 5 rounds. A round ends when a player scores nine points or when the other player hits the ball out.
There are a few distinctions between squash and racquetball. Squash is the birth child of racquetball, but squash courts are smaller than racquetball courts. Squash also uses a softer ball, hence the word "squash" and "squash-able" ball. Players hit the ball lower in squash than in racquetball. Additionally, squash courts also have a "tin" or service line which is a piece of metal that runs across the bottom of the front wall. When a ball hits the "tin" you can hear it and so know the ball was out of bounds. Be sure to know which game you want to play, what the rules are and what type of court etiquette is followed.
Squash players need to be fast, flexible, strong and focused in a game. To gain speed and power, try aerobic exercises for increased stamina and sprint training for increased high-intensity bursts of movement. To become more nimble and agile, squash players should focus on full-body stretching including lunges, hamstring stretches, calf stretches and spinal twists. Strength training should involve leg lifts, single-leg exercises and core stabilizing. Most importantly, strength training should focus on the arms and shoulders. Exercises for increasing arm and shoulder strength include forearm curls, bicep and triceps curls, and rotator cuff exercises. Focus on well-rounded, full-body training in order to prevent injury. Try this preplanned Squash Workout.
In order to prevent injury from playing squash, you must include a warm-up, a cool-down and stretching with every workout. Making time in your workout for these elements will increase your ability to stay healthy and in the game. Warm-ups should include an activity that increases your heart rate to about 60% of your maximum heart rate, followed by gentle stretches to prepare your muscles for the workout. Stretch at the end of your cardio workout while your muscles are warm from increased blood flow. Hold each stretch for about 20-30 seconds before moving to the next stretch. Cool-downs should last about 5 minutes and gradually bring your heart rate down. If you have any discomfort, that area should be iced immediately after your workout for 10 minutes.
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