Fitness Components Of Squash

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Squash is a high intensity racquet sport that can be played between two individuals (singles) or two teams of two (doubles), like tennis. Squash is played in a four walled court, using a small rubber ball. The rubber ball can come in different variations, depending on how easily it is to get the ball warm and bouncy. The type of ball used is determined by the player’s skill level. Squash mainly uses fitness components that include, agility, anaerobic capacity and muscular power. The dominant energy system that squash players use is the Lactic Acid System.

The fitness component Agility is the ability of the body to remain balanced whilst changing direction. It is vital for squash players to be agile. Agility is used in squash when the player changes direction constantly to get close enough to the ball to be able to hit it. The opposition will always hit the ball where the other player is not,
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Muscular Power is essential for squash players to obtain because they need explosive force to be able to hit the ball hard. Muscular Power is also needed while serving. Additionally, muscular power works in synchronization with the fitness component co-ordination. If the player can hit the ball hard, they are half way to winning the point, however, they also need co-ordination to be able to put the ball where they want in the court.

Squash players utilize all three energy systems. However, the Lactic acid system is the most dominant. The Lactic Acid energy system is named after its by-product, lactic acid. It produces energy for longer exercise sessions, enough energy to maintain exercise from 10-15 seconds, through to 2-3 minutes. The Lactic Acid system is mostly expended during long, intense rallies and while running around the court, at maximum effort. The Lactic Acid system is an essential factor in a game of squash and part of the interplay of the other two energy

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