There is only so much you can do to improve your game and performance while playing on the court. Apart from buying the best gears available you can also improve your physical attributes to get that edge in the game, by including these exercises in your daily routine you will immediately notice a considerable difference in your performance while playing squash, by doing these exercises you will experience:  

  • Explosivity in your game while making or returning a serve 
  • Good balance on your feet for fast movements across the court
  • Improved motor functions,
  • Improved hand-eye coordination
  • Power and Speed while making the swing 

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  • Free squats – (3 sets of 12 -15 repetitions)

This exercise will help in activating the legs, calves, thigh, hamstring, glute muscle groups, the sole purpose of this exercise is to activate blood flow and strengthen, resulting in great balance and power for fast movement along the court. 

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  • Squat Jump – (3 sets of 12 -15 repetitions)

This is again a great exercise to engage and activate the different muscles groups in the legs, great exercise to strengthen your core and abs area too, doing this exercise will help in bringing that explosivity while playing squash 


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  • Switch Lunge Jumps – (3 sets of 12 -15 repetitions)

Lunges are a lower-body unilateral exercise since you work on each side of your body independently. The single-leg movements activate your stabilizing muscles to develop balance, coordination, and stability. Working one leg at a time causes your body to be less stable, which forces your spine and core to work harder to stay balanced.


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  • Jumping jacks – (3 sets of 30 – 50 repetitions)

Along with being a good cardio exercise, jumping jacks are also ideal to build stronger muscles in your arms, glutes, hamstrings, quads, calves (your entire leg muscles). It also works the muscles on your core, Jumping jacks are a great way to improve bone density and bone health. It offers cardiovascular benefits, balances out heart rate, increases blood circulation, controls and maintains blood pressure, doing them on a regular basis increases the capacity of the lungs to expands, which allows you to take in more oxygen and increasing your threshold for physical activity

  • Back exercises – (3 sets of 10 – 12 repetitions)

You can do a variety of back exercises, all you need to do is to include one or two exercises targeting your back muscle in your routine, you may do supermans, swimmers, pike push-ups etc.   

While the lower back is primarily involved in lifting, carrying, and supporting our upright posture, the upper back provides a foundation for the shoulder girdle and supports our head and neck, Astron back will ensure your upright posture during the long duration of the game and also increase your ability to produce explosive power while swinging on the ball   

  • Push-ups – (3 sets of 12 – 15 repetitions) 

Traditional push-ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles

All these body muscles are important in a game like a squash which requires bending and running and swinging.