Squash Resistance Band Exercises

Resistance Band Exercises for Squash Players

Many would say that the best way for squash player to get into shape and stay healthy and fit is by playing squash as often as possible. However, it has become apparent that experienced players are looking for ways to prevent injuries and improve their performance off of the court as well. They can do this using the following 3 resistance band training exercises.

Weightlifting may not be the best option for younger squash players and can actually cause them harm long-term. In addition, older players may not get the results they are seeking when implementing outdated methods for strength training.

Resistance Band Exercises To Prevent Injury

These exercises are classified as injury prevention exercises, and are performed during the warm up phase. After 3 to 5 minutes of brisk walking or light jogging, you will want to complete at least 5 minutes of static stretching. These stretches should be performed on all of the areas of the body that are susceptible to injury in squash (knees, ankles, shoulders, wrist).

These resistance band exercises should be performed slowly so you can concentrate on proper movement and form. You should complete at least 12 repetitions whilst using the bands as you increase to 20 repetitions and increase the tension in the resistance band.

Resistance Bands for Squash

Wrist/Elbow Exercises

‘Tennis elbow’ commonly occurs in those who play tennis and racquetball, but it can occur whenever there is an overuse of the wrist and the elbow joints.

Sit in a chair and loop a resistance band around your right thigh. Take the right forearm and place it on your thigh and grab the ends of the band with your palm facing up.

Slowly curl your right hand in an upward and downward motion. This will work the forearm muscles. Repeat at least 10 to 12 times before repeating on the other side.

Shoulder Exercises

The arm over/under resistance band exercise will help to improve flexibility and mobility in your shoulder and prevent problems.

Take a resistance band and hold one end with your right hand. Reach over your right shoulder and take your left hand and reach behind your back to grab the other end of the resistance band. Repeat between 10 to 12 times before switching sides.


Take the resistance band and place it around both thighs. Then, take your hands and place them behind your head whilst loosely clasping your fingers together.

Drop your hips down and push your buttocks out. Make sure your knees do not go past your feet and your thighs are parallel to the floor.

Be sure to breathe normally as you return to the starting position. Repeat 3 sets for 10 repetitions each set.

These resistance band exercises for racquet sports should allow your body to be better prepared for the rigors associated with squash whilst preventing injury. You will develop and strength the necessary muscle groups so you can do well on the court.