*Update* – On Wednesday 17 June, England Squash shared the amazing news that we’re hoping to reopen in early July. A follow up email has been sent that casts a little bit of hesitancy over the date, given the uncertainties around Coronavirus, but hopefully if you’re like me, you’ll have your fingers crossed!
At the time of writing this, it’s been exactly 87 days since I sent an email to my local squash club’s members to advise that our club was closing with immediate effect. 87 long, boring, squashless days.
It’s now mid-June, and as we see more countries’ squash courts reopen, we’re all no doubt eagerly awaiting official guidelines as to when we might be able to reopen here in the UK. There’s speculation that July might just be our lucky month, given that many gyms have set their ambitions to open around that time. Now, it’s pure hearsay that squash clubs would take the same approach, and even if our clubs’ doors were to reopen, you can expect things to be very different to what you might be used to.
While our clubs remain closed, there are a number of things you can be doing in the interim to make sure you’re prepared for when the day comes. And what a glorious day it will be.
Ease yourself back into regular, squash-focused exercise
Squash by nature puts an enormous strain on your body. If you were playing regularly prior to the lockdown, you’ll have built up a good amount of core strength and stability, alongside (hopefully!) a decent level of fitness. While four months away probably isn’t going to have had a dramatic effect, you may find yourself struggling a little more than you remember when squash courts reopen.
Easing yourself back into squash-focused exercises will help begin to restore some of the strength and fitness that you might have lost while not playing. It will also help to mitigate some of the risks of injury as well. Going hell-for-leather on a squash court after four months off isn’t a wise choice for anyone.
Focusing your exercises around squash is hugely important – simply going for a long run won’t help your cause as the demands on your body are completely different. You should be looking to work the same muscles that you would use while playing squash to get the most out of your exercise.
I’ve personally been going to some outdoor group fitness sessions with my coach which have been brilliant. Exhausting, but brilliant. They’re a combination of guided ghosting sessions; lots of squats, lunges, press ups, burpees and squat thrusts; as well as a mixture of short distance sprints and mid distance runs. While I usually end up a quivering mess on the ground afterwards, I do feel much better knowing it’s going to help when I’m able to play squash again.
Take a look at the foods you’re eating and see if there’s any positive changes you can make
I’ll be the first to admit that my diet’s taken a tumble since the lockdown. I’ve eaten so much pizza I’m practically Italian, and the ‘post work beer’ is a lot more tempting than it once was. Combining this with the fact I’m not burning my daily calories through playing squash, my waistline has…expanded.
If you’re anything like me, taking a step back and looking at the foods you’re eating is something really worthwhile. While I’m not suggesting anyone goes on a ‘diet’, simply eating healthier will have fantastic benefits for when you are able to play squash again. You might find yourself a few pounds lighter when you step back on court, with a little more energy to burn and with better levels of concentration.
Six very simple, no-nonsense things you can do to eat healthily are:
- Cook fresh and avoid processed foods
- Cut out sugary drinks
- Eat your veggies
- Keep healthy food in your kitchen – it’s all too easy to reach for a chocolate bar when it’s the only thing in your fridge. Having fruit in your kitchen might help steer you from those temptations.
- Eat more fish – it’s great for your brain and heart health and is packed full of protein
- Drink more water
Nutritionist Resource have plenty of information on sports nutrition if you are looking for more in depth advice.
You may also be considering including different supplements to go alongside your diet. While I’m by no means an expert, one product I can wholeheartedly recommend is Clear Whey Isolate by MyProtein. It’s far from a regular protein shake – it’s actually the same as dilute juice in both taste and texture. For me it’s been an absolute game changer as I very much dislike normal protein shakes.
Minimise the risk of injury from worn-out shoes
As you head back on to a squash court for the first time in many months, you’re likely going to be at a higher risk of injury than before. You can help to lower some of these risks by retiring your old shoes and investing in a new pair.
Worn out shoes are infamous for increasing the chances of an injury. This is thanks to worsened shock absorption, worn out tread and / or uneven wear. If your shoes are nearing the end of their life span, it’s probably not worth the risk. The last thing you want to do is have to spend another three months away from the squash court thanks to an injury.
Looking for a new pair? Search for squash shoes on Amazon
Be Coronavirus-ready
One incredibly important thing to ensuring a safe return to squash is that we all do our bit to minimise the chances of cross-contamination. The absolute worst thing that can happen is to see our squash courts reopen and then having to close again due to a second wave of infection.
This means we’re all going to have to up our hygiene game. I imagine everyone will feel privileged to be able to get back on court. At the same time, this means everyone will also have an equal responsibility to ensure the safety of every other player.
I imagine all clubs should have to provide hand sanitiser, which you should absolutely use before and after going on court. You’ll probably need a towel you can take on court to avoid using the walls to dry your hands, and a spare shirt if you tend to get sweaty.
Start preparing now
There really is no time like the present. Given that squash clubs may be open in the not too distant future, the best thing you can do is start preparing yourself today. Even if they don’t reopen for a few months, the fact that you’ll have been eating healthily and exercising is never a bad thing.
The benefits of exercise and healthy eating have proven to be incredibly positive for not just your physical health, but also your mental health. As we’re all experiencing pretty significant changes to our day to day lives, looking after all aspects of your health is hugely important.
Are there any other things you’re doing to help prepare for when squash courts reopen? Let us know in the comments below.
P.s, throughout this article there are a few links to products on Amazon. These are Affiliate links. If you purchase any of the items, it’ll cost you the exact same as normal, and I’ll receive a small percentage of the sale as a thank you. It’s not much, however does help me cover some of the costs of running this site