Squash Ontario

Squash & Fitness

The Health Benefits of Physical Activity

Choosing a Squash Club

How Do I Get In Shape For Squash?

Strength and Conditioning Basics for Enhanced Performance and Injury Prevention

The Health Benefits of Physical Activity

By: Laura Mauer

Physical activity is fundamental in living and maintaining a healthy lifestyle, yet only 51% of Canadians are active enough to benefit their health. The following discusses some of the benefits of partaking in physical activity. From preventing cancer and heart disease to mental health issues, osteoporosis and obesity concerns, all ages can benefit from participating in physical activities. This article also discusses a variety of activities with varying degrees of intensity.

Cancer Prevention

To begin with, recent studies have shown that by participating in physical activity individuals can reduce the likelihood of developing various forms of cancer. Specifically, one study has indicated that even moderate physical activity can reduce the risk of a person developing pancreatic cancer. The study also suggests that an obese person faces double the risk of getting this form of cancer, but with moderate activity the risk is reduced to normal. As well, two studies have both revealed that partaking in physical activity can reduce the risk of breast cancer by 23% in women 12-35 years old. For post-menopausal women the results are even greater. The research suggests that engaging in regular activity decreases the amount of estrogen (which increases the chance of developing breast cancer) in the body.

Managing Osteoporosis and Diabetes

Physical activity also lowers the risk of osteoporosis, a disease which makes bones increasingly prone to fractures, found commonly in women over 50 years old. While exercising strengthens bones and betters balance, it is just one part of preventing osteoporosis. A well balanced diet is also crucial to decrease this risk, including eating foods rich with calcium, vitamins D and K, magnesium and protein. Limiting alcohol, caffeine, sodium and vitamin A can also help. In terms of diabetes, specifically that of type 2 diabetes, physical activity improves blood glucose control, blood pressure control, decreases insulin resistance by exercising muscles. Thus, being active uses the body’s glucose and burns fat. People with type 1 diabetes can also utilize physical activity as a means of maintaining a healthier lifestyle, however high intensity exercises can upset the balance between glucose and insulin in one’s body, therefore it is best to contact a health care professional to discuss which activities are best to partake in.

Keeping Your Heart Healthy

The risk of heart disease and stroke are also greatly reduced by being physically active. Moreover, in helps to maintain or lose body weight, reduce high blood pressure and cholesterol levels all of which contribute to a healthy heart. Decreases in stress and feelings of depression, and an improvement in mental skills such as memory functions, are also some of the proven results of regular exercise and physical activity.

Getting Physical: Activities for Adult and Youth

Now that the benefits of physical activity have been discussed, how much and what type of exercise should be done? For adults it is recommended by the Heart & Stroke Foundation of Canada to do between 30 and 60 minutes a day, most days. The more intense the workout is, the less time needed on that activity. Some examples of light activities include light walking, yoga, and easy gardening; some moderate activities consist of brisk walking, bike riding, swimming and dancing; and possible vigorous activities include jogging, hockey, basketball, soccer and squash. For children and youth, physical activity is equally as important to prevent many of the aforementioned health concerns. While many children partake in inactive pass-times like computer and video games and watching television, parents need to encourage exercise and activity. It also works best when parents themselves are active too, setting a good example for the children. On average 60 to 90 minutes of physical activity most days of the week is best. A number of health clubs now offer children's fitness programs and feature pint-sized workout equipment. Besides the activities mentioned above, children often prefer unstructured activities that do not seem like exercise and are not competitive. Some fun activities include playing tag, skipping rope, swimming, hiking, playing Frisbee, tobogganing, shoveling snow, and partaking in interactive video games such as the popular Wii Fit.

Physical activity is important for all ages to prevent many diseases and health conditions, but remember to consult your doctor before beginning a new exercise regime to ensure it is suitable for your needs.

Article of Interest:

Kids' Sports - By: Warren Clark, Statistics Canada

A look at sport participation amongst Canadian children, as well as the importance family plays in their participation in sports.

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Sources:

Alphonso, Caroline. “Physical Activity may Reduce Risk of Breast Cancer by 23 Percent.” The Globe & Mail. 14 May 2008. Life. L1, L7.

Beck, Leslie. “It Takes More Than Calcium to Fight Osteoporosis.” The Globe & Mail. 14 Nov 2007. Life. L8.

Canadian Diabetes Association. “About Diabetes.” Canadian Diabetes Association Online. Accessed on 31 July 2008. <http://www.diabetes.ca/section_about/index.asp>.

Heart & Stroke Foundation of Canada. “Health Information.” Heart & Stroke Foundation of Canada Online. Accessed on 31 July 2008. <http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3479403/>.

Michaud DS, Giovannucci E, Willet WC, et al. “Physical activity, obesity, height, and the risk of pancreatic cancer.” Journal of the American Medical Association, Aug. 22/29, 2001;286(8):921-929. (Abs.) Accessed on 29 July 2008 from Life Clinic Health Management Systems. <http://www.lifeclinic.com/focus/nutrition/articleView.asp?MessageID=1314>.

Choosing a Squash Club

What to Find Out Before You Join a Pre-Paid Fitness Club

Reading the Fine Print on a Contract

Your Rights When You Join a Fitness Club

CanadianFitnessMatters.ca

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What to Find Out Before You Join a Pre-Paid Fitness Club

• Are the instructors qualified?

• Is the equipment appropriate and well kept? Be wary if a lot of the equipment is out of order. All equipment breaks down once in a while, but if a member answers “two months” when you ask how long it’s been since the bike broke, consider going elsewhere.

• Is the club clean? Dirty carpets and neglected washrooms may be an early sign of financial trouble.

• Is there enough room in the club? Visit the facility at the time of day you’d want to attend. Classes should neither be so full there’s no room to move, or so empty they may be cancelled.

• What are the club hours? Special sessions are sometimes reserved at particular times – children’s lessons on Saturdays, for example. Make sure the club schedule fits yours.

• Do they offer a fitness test to evaluate your fitness level and assess your goals? Book it well before the 10-day cooling-off period ends.

• Is a personal trainer required? Be wary of pressure tactics some clubs use to convince consumers that they absolutely “need” an instructor to set up a customized program. Personal trainers don’t come cheap – decide in advance if you require one.

• Will they allow you to sit in on classes you’re interested in? Reputable gyms usually don’t mind if you watch quietly from the sidelines.

• Do you have access to check out spas, bodybuilding equipment, racquet courts, simple workout rooms, weights and exercise equipment (treadmills, stationary bikes, steppers, etc.)?

• What are the opinions and experiences of other club members at this facility?

For more information, please visit the Ministry of Small Business and Consumer Services website.

Thank you to the Government of Ontario and the Ministry of Small Business and Consumer Services for permission to republish this information.

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Reading the Fine Print on a Contract

Even after you’re satisfied the club is for you, read the fine print in the contract. It should include:

• Your full name, the club’s name and address

• A full description of the services you are purchasing

• The contracted price

• Conditions of cancellation and renewal

• A complete explanation of the total amount you pay on joining, including the number and amounts of payments and additional charges for payment by installment, if applicable

• The start-up date for each service that is part of the contract

• The dates the agreement begins and ends.

For more information, please visit the Ministry of Small Business and Consumer Services website.

Thank you to the Government of Ontario and the Ministry of Small Business and Consumer Services for permission to republish this information.

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Your Rights When You Join a Fitness Club

• A 10-day cooling-off period. It’s easy to get caught up in the excitement of a club when touring the facility, but interest sometimes cools once you’ve had time to think about it. Under the Consumer Protection Act, 2002, you have the right to cancel within 10 days of receiving a written copy of the agreement or the day all the services in the agreement are available, whichever is later. You don’t need a reason to cancel. All you need is to provide notice to the supplier.

• Club owners may pre-sell memberships before the club is open, but the money must be held by a registered trust corporation that acts as a trustee. The Consumer Protection Act, 2002, offers special protection for consumers who join a club that has not yet opened if the consumer is not using another club in the interim. If you agree in writing to use another club, you have only 10 days from the start of those services at that club to cancel your contract.

• A notice to cancel may be given in several ways. You could hand deliver it (get a signature on a delivery receipt and keep it) or send it by registered mail. Registered mail may be the best option, as it confirms delivery. Make sure you keep a copy for your records.

• You may use the facility during the 10-day cancellation period. If you’re joining a new club, take advantage of the 10-day cancellation period to make sure you’re happy with your choice. • Initiation fees may not total more than twice the annual membership fee.

• The club must offer you the option of paying membership dues and any initiation fees in monthly installments. It can charge up to 25 per cent more than the total would be if payment were made upfront – but there’s no danger of a big loss if the club goes bankrupt.

• All contracts must end after one year. Contracts may be renewed only if the supplier complies with certain rules, including:

Providing you with a notice at least 30 days, but not more than 90 days before the contract expires, that advises that the contract will be renewed.
Provides you with a copy of the agreement that clearly notes any and all changes.
States that the contract will not be renewed if you notify the club not to renew the contract.

• If you received a renewal notice and did not respond to it, the club has the right to renew and bill you under the renewed contract.

• If your membership is renewed without notice, send the company a letter asking that the contract be terminated. You can also demand back any money paid after the original contract ended.

• Under law, there’s a minimum warranty on the quality of services. In short, the services must be of reasonable acceptable quality. If they aren’t, you should consider filing a complaint.

• Personal development service agreements must disclose certain required information. If a company isn’t delivering on the contract or if you encounter an aspect that wasn’t disclosed but was required to be by law as part of the deal (e.g. an annual renewal fee), you have the right to cancel within one year.

• A contract may not add clauses that dispense with your basic rights under law (e.g. they can’t attempt to negate the 10-day cooling-off period).

• You have the right to cancel within one year if you can show you have been the victim of unfair business practices. The best way to do this is by sending a registered or hand-delivered letter. To find out more see, filing a complaint.

For more information, please visit the Ministry of Small Business and Consumer Services website.

Thank you to the Government of Ontario and the Ministry of Small Business and Consumer Services for permission to republish this information.

HOW DO I GET IN SHAPE FOR SQUASH?

By: Will Morris, UNC '01

Squash is unique, because it requires its participants to blend four different fitness categories:

o   aerobic fitness
o   flexibility
o   strength
o   mental fortitude

Let me break that down a bit further. Players need to have aerobic fitness to allow them to run and swing for an hour or more, flexibility to reach deep rails and tight drop shots, strength to control their racquet and hit the ball with power, and mental fortitude to "stay in" a long match. A good squash training program should help to strengthen all of these aspects of a player's game, and players should also be willing to focus more exclusively on those aspects of their squash fitness that are weak. So, I will now suggest various ways to train each aspect of your game, and hopefully you will see something here that will make you a more complete player.

Aerobic Fitness

Of the four types of squash fitness, aerobic fitness is perhaps the easiest to understand. It basically means that you can run around the court for an entire match, while not tiring yourself out to the point of exhaustion. Getting aerobically fit takes some time, so I usually try to do it on days when I am not playing squash. Exercise at a level where you could comfortably hold a conversation with someone else. This will tell you that you are at about 70% of your heart rate, a good aerobic threshold. Some suggestions:

o   Walk/Jog/Run
o   Bicycle
o   Play other sports, like soccer, basketball, or any others.

Achieving and maintaining aerobic fitness will allow you to enjoy squash more and will also help prevent injuries.

Flexibility

All good squash players have a little bit of Gumby in them. The really great squash players bound around the court in giant lunges, covering great distances in a single stride. We are not all born with great flexibility, but by improving your flexibility you can decrease your chance of injury and increase your ability to frustrate your opponent with great gets!

There are lots of different ways to stretch, but make sure that you stretch both BEFORE and AFTER you play (before to prevent injury, and after to prevent soreness.) Don't forget to stretch your whole body:

o   Calves
o   Upper legs (hamstrings and quadriceps)
o   Hip Flexor and Butt Muscle
o   Lower back
o   Shoulders
o   Arms
o   Wrists and Forearms
o   Neck

Stretching can be an easy thing to omit from squash, but it is very important, does not take very long, and must not be overlooked!

Strength

To hit a squash ball with power takes strength. Strong legs move you to the ball, a strong torso rotates completely before the swing, and a strong arm and shoulder steady the racquet through impact. Squash uses a unique set of muscles, so one of the best ways to get stronger for squash is to simply play squash. Alternatively, there are six basic weight training exercises that you can do in the gym on off days that will work most major muscle groups. A good trainer can instruct you on the best way perform each of the following:

o   Bench Press: Strengthens arms, shoulders and back
o   Leg Press: Strengthens quads, butt, and hamstrings
o   Standing Lunges: Strengthens butt and hamstring
o   Military Press: Strengthens shoulders and arms
o   Standing Row/Cable Pull: Strengthens lower back and shoulders
o   Incline Crunches: Strengthens the abdominals

Of course, sit-ups, push-ups and pull-ups are all great as well. Any strength training that you can do will make you a better squash player!

Mental Fortitude

Squash requires you to concentrate throughout the match. One lapse in concentration can lead to two or three errors, the loss of a game, or even the loss of a match. Mental fortitude is difficult to train, but it is something that is developed the more you play. Athletes often refer to "the zone", which is a relaxed state of mind that leads to complete focus, excellent body control, and an almost eerie confidence. Squash players are no different, and to help you find "the zone", start with these simple tips:

o   Don't let one mistake get you frustrated. You will hit the tin, botch a serve, or hit the ball out of court, but don't get psyched out when that happens.
o   Before big points, get yourself really ready. Take a deep breath, shake out your racquet hand, focus on the ball, and then play the smart shot.
o   Be generous with lets and strokes, and above all, don't let arguments over calls distract you from the task at hand: making good squash strokes.

Do these things, and you will be started along the way to better mental squash fortitude!

Conditioning Suggestions from Coach Tom Generous

The best single thing you can do about conditioning for squash is long-slow-distance running. It will make you strong enough in the fifth game of a tough match to think while you get around the courts.

First, get some good running shoes. I recommend New Balance, but there are many others on the market. Get running shoes, now, not cross-trainers. Spend $75-125 and figure it's cheaper than knee surgery which good shoes will help prevent.

Second, run outdoors along the roads. Try to stay on asphalt, which is easier on your knees than the concrete of sidewalks. Try not to run on grass, which has hidden holes that can sprain an ankle. If it's cold, wear a hat and mittens, but don't weigh yourself down with heavy clothing. Two or three layers of light clothing is warmer and less wearing.

Third, wear a stop-watch, so you can time yourself precisely. The Casio J-51 is about $30, and is as much as you'll ever need.

Fourth, pick a course that has some moderate ups-and-downs. Emphasize the "moderate" here, because if the ups are brutal, you won't run more than once, and if the downs are steep, you can hurt yourself.

Fifth, make sure you stretch all major muscle groups before and AFTER the run.

Sixth, be careful about running with someone else. If the other person is exactly at your pace, ok, but that's a rarity. If per is slower, you'll get slowed down; if per is faster, you run the risk of getting injured. It's better to run alone.

Seventh, do not use a walkman or anything else that distracts you. Talk to yourself, memorize dental processes, do math or science problems, enjoy the sights and sounds around you, and be very alert to traffic.

Eighth, smile and wave at anyone you see. Do not be bothered by anything any spectator may say, but just smile and wave. Two months from now, any heckler will be awed in admiration. In any case, you're not running to impress non-runners, but to be ready to face good squash players.

Finally, do the following program:

Day 1: Jog five minutes at a slow pace so that it feels comfortable but like work. Leave the house and go away for 2.5 minutes and come back. You may play squash on running days.
Day 2: Do no running. (Hereinafter called "Rest.") You may play squash or do anything else on Rest Days. Just don't run.
Day 3: Repeat Day 1
Day 4: Rest.
Day 5: Repeat Day 1.
Day 6: Rest.
Day 7: Jog seven minutes. Go out for 3.5 minutes and come back. Be careful to get the full seven minutes: if your outward-bound route is mainly uphill, it will be 3.5 minutes to a certain point but much less time coming back.
Day 8: Rest.
Day 9: Repeat Day 7.
Day 10: Rest.
Day 11: Repeat Day 7.
Day 12: Rest.
Day 13: Jog nine minutes. At the end of the run from now on, check your pulse. Place the index and middle fingers of your right hand on your left carotid artery and watch the clock. In fifteen seconds you want the pulse count of "x/4" where "x" = (220 minus your age in years) times 60-80%.
Day 14: Rest.
Day 15: Repeat Day 13. Check your pulse. If it's 8 higher than "x,/4," slow down during the run. If it's 6 lower than "x/4," run faster.
Day 16: Rest.
Day 17: Repeat Day 13. Check your pulse. If you miss a day, see below.
Day 18: Rest.
Day 19: Jog 12 minutes. Check your pulse.
Day 20: Rest.
Day 21: Repeat Day 19. Check your pulse.
Day 22: Rest.
Day 23: Repeat Day 19. Check your pulse.
Day 24: Rest.
Day 25: Jog 15 minutes. Check your pulse.
Day 26: Rest.
Day 27: Repeat Day 25. Check your pulse.
Day 28: Rest.
Day 29: Repeat Day 25. Check your pulse.
Day 30: Rest.
Day 31: Jog 18 minutes. Check your pulse.
Day 32: Rest.
Day 33: Repeat Day 31. Check your pulse.
Day 34: Rest.
Day 35: Repeat Day 31. Check your pulse.
Day 36: Rest.
Day 37: Jog 20 minutes. Check your pulse.
Day 38: Rest.
Day 39: Repeat Day 37. Check your pulse.
Day 40: Rest.
Day 41: Repeat Day 37. Check your pulse.

Now, for the rest of your life, jog 20 minutes every other day. Bring your shoes and running kit with you wherever you might travel. You cannot get into better aerobic shape than this running will get you. You will never be more tired than your opponent in the fifth game. You'll be able to play a second tough match after only one hour of rest. You'll feel better in every way. Incidentally, running isn't likely to cause you to lose weight. Your weight is mostly a function of what you eat. Running will strengthen all your muscles, will shape your body, and will make your heart and lungs more efficient.

If you miss a day or two or even three of running, it doesn't matter; just resume with the day you missed. If you miss 4-20 days, go back the same number of days you missed and resume there. If you miss 21-60 days, go back to Day 13. If you miss more than 60 days, begin all over again.

Never try to go fast. At the outset, you want to build distance without feeling pressed, so keep your pulse count at "x/4." When running, it should feel like work, but you should be able to converse if anyone speaks to you. You should always be able to run straight up, with your head high and your eyes straight ahead. If you are able to sprint at the end of the run, you went too slowly during it. Next time you run, pick up the pace a little for the entire distance.

When you're comfortable running 20 minutes -- that is, after a couple more weeks go by -- you might mix up the running:

             Day 1: Jog 20 minutes, at your normal pace.
             Day 2: Rest.
             Day 3: Intervals: that is, run 5 minutes at your normal pace, then 30 seconds at a faster rate. DO NOT SPRINT, just pick up the pace noticeably. Then run the next 5 minutes at your normal pace, then 15 seconds at a faster rate. Then run the next 5 minutes at your normal pace, then 15 seconds at a faster rate. Then run at your normal pace to the end of the 20 minutes. On these days, you'll have to run out farther, because you'll be going faster.

After five to ten of these Interval days, you might make the faster parts come more often.
             Day 4: Rest.
             Day 5: Run the entire 20 minutes at a slightly faster rate than your normal rate. To do this, run a course you're familiar with but notice checkpoints at every five minute interval. When you run today, get to each of those places a few seconds sooner than normal, not by sprinting as you approach the checkpoint but by making the overall pace just a little faster. Take care to make the new times cumulatively sooner.
             Day 6: Rest.

For the next six running days, run only at your normal rate on the running days. Then repeat the faster-day-sets.

After ten of these faster-day sets, you might make the pace even faster.

As you get in better shape, your normal running will have to be faster, in order to get your pulse up to the desired rate.

Good luck. Be patient.

Special thanks to Will Morris and Mike Morrill from Tar Heel Squash Club for permission to use this article.

Strength and Conditioning Basics for Enhanced

Performance and Injury Prevention

By Derek M. Hansen, CSCS

While each athlete has his or her own individual training needs, there are some key areas where all athletes can make improvements to achieve their athletic potential. Identified below are three key areas where significant gains can be made.

Like any type of training, however, these areas must be developed on a consistent basis, over an extended period of time before a difference can not only be made but also seen in competition. Summarized below are some strategies that you can incorporate into your training to assist you in enhancing your performance while striving to remain injury-free.

Flexibility and Stretching

Flexibility is a key determinant of all movement in athletics. Increased flexibility allows you to move your joints through extended ranges of motion. The greater your range of motion, the more power you can generate for different athletic movements such as sprinting, jumping and throwing. Additionally, if you are not flexible, you increase your chances of injuring your muscles, tendons and ligaments.

Stretching on a daily basis is a must for all elite level athletes. Stretching should be treated as a separate training activity to be done outside of your regular training and practice sessions. Regular stretching increases your flexibility and allows your connective tissue (muscles and tendons) to recover and regenerate in between training sessions. When you stretch on a regular basis, you gain valuable awareness of the condition of your body. You are able to detect tightness, soreness, pain and imbalances, and direct your stretching program to alleviate these problems. Key points to remember when implementing a stretching program include:

•   Stretch at least one time per day, working on each muscle group at least three times each.
•   Hold each stretch for at least 60 seconds.
•   The intensity of the stretch should be a "1" or "2" on a scale of 1 to 10 (i.e. very light tension).
•   When you stretch a muscle group, make sure that you are well balanced, and not straining to hold your stretching position.

Core Strength

In all sports that involve strength, power and/or speed, your core or mid-section, where your centre of gravity is located plays an important part in transferring force through your body to your limbs. If your core is not strong when sprinting, jumping, throwing, lifting or initiating contact against another player or object, you will be less effective in your sport than an athlete that does have a strong core - all other things being equal. Provided below are some key points on how to enhance your core strength and improve your efficiency of movement in your sport:

Consistently work your abdominal muscles through sit-ups, crunches and leg raises, for example.

Develop your back extensor muscles through back extension exercises such as squatting and "good mornings".

Always be aware of your posture when practicing your technique for your sport. Keep your back straight, your head up, your chest out and your shoulders back, creating a stable, power position for your body. If you have a rounded back and a "soft posture", you will be less able to transfer powerful movements from your core to your limbs.

Periodically use a training device such as a Swiss Ball or balance board to destabilize yourself, and challenge your body to stay balanced, strong and activated.

When weight training, try to do more "closed chain" exercise, such as a back squat, where you are standing and the weight transfers from the ground, to your feet, to your hips and into your upper body.

Squatting Tips

•   Place feet shoulder width apart with your toes pointing slightly outward.
•   Ensure that your back is flat, chest is out and shoulders spread for the entire motion.
•   Keep your head up, focusing your vision straight ahead at all times.
•   Make sure that your weight is balanced on your heels, not your toes, as you descend.
•   Descend to a height at which your thighs are parallel to the ground.
•   As you begin the upwards motion of the squat, maintain upright posture.

'Good Morning' Tips

•   Place feet shoulder width apart with your toes pointing slightly outward.
•   Use a very light barbell or even a broomstick across the back of your shoulders for resistance.
•   Ensure that your back is flat, chest is out and shoulders spread for the entire motion. - Keep your knees slight bent to minimize stress on your tendons and ligaments.
•   Descend slowly to a point where your torso is parallel to the ground.
•   Begin a slow upward motion, maintaining a flat back so that tension is felt in the hamstrings, glutes and back extensors.

Basic Movement Skills and Strength Development

In order to be effective at performing complex skills such as sprinting, jumping and throwing, you must be able to first master simple movement skills. There are many different movements and exercises you can do to enhance your athletic ability. However, when performing these simple movements, there are a number of requirements you must be aware of in order to maximize their effectiveness, including:

Proper Posture - You must have proper posture in order to move fast, powerfully and efficiently. Proper posture is characterized by keeping your head up, your back straight, your chest out and your shoulders back. This applies to almost all movements.

Full Range of Motion - Exercises must be completed through the full range of motion. As mentioned earlier, a shortened range of motion for a joint will result in less power and force than a full range of motion for the same joint. Therefore, you must train your body to move through full ranges of motion, so that it becomes an unconscious response whenever you perform in your sport.

Maintain Balance and Control - When going through your exercises, you should maintain proper balance and control. If you are constantly teetering and struggling to stay balanced, either reduce your training volume or load, or reduce the complexity of the exercise.

Stay Relaxed - When training, even at a maximal level, try to maintain a sense of relaxation. Tensing up your body will only limit your range of motion, affect your posture, confound your balance and control, waste energy and result in poor performance. You can still maintain a high level of intensity during competition and stay relaxed.

Key movements that you can work on to enhance your strength and movement skills include free squats, standing and rolling lunges, push-ups and pull-ups. Most of these exercises can be done without weights, and still provide a significant training effect. They also help to maintain a high level of fitness when weights are not available to you.

Derek is a NSCA Certified Strength and Conditioning Specialist that has been working with athletes in speed, strength and power sports since 1988. He works as a full-time Head Strength and Conditioning Coach for Simon Fraser University in Burnaby, BC, Canada and is an instructor at the National Coaching Institute in Vancouver, specializing in Strength & Conditioning, Biomechanics and Recovery/Regeneration. His clients include teams and athletes from Canadian National/Olympic programs and professional leagues in multiple sports. Currently, Derek is serving as the NSCA Provincial Director of British Columbia.

For more information, contact Derek via e-mail at derek@strengthpowerspeed.com or visit www.strengthpowerspeed.com.

Squash Ontario would like to thank Derek M. Hansen, Shawn Patton, and Squash360.com for permission to use this article.