Shadow Swings In Heat Up

Shadow swinging is the act of swinging the racket without the ball. It can be used to improve technique, but also as part of your heat up.

14 May 2023 / 2-Min Read / Translate

Just a short article for today, but one that could reduce your chances of injury AND help you play your best squash from the very first point. I suggest that from this moment forward you include 120 shadow swings into your heat up routine.

I will NEVER hit the ball unless I have performed mine. Simply stand in some open space and don't forget the ceiling! Start swinging the racket as if you were hitting forehand and backhand drives. Don't swing too hard. This is my routine:

60 medium speed drives, 30 medium block volleys, 10 very high reach shots, and finally 20 medium to fast speed drives.

If you don't have space, you can ignore the very high reach shots.

Don't let your racket drop when swinging drives and if you need a real reminder, place a racket standing up in front of you.

Feel free to adjust the numbers and speed you swing to suit your needs, but please don't start swinging very hard right at the beginning.

Final Thoughts

Shadow swings are the ghosting version for your core, shoulders and arms. Performing them allows you to ensure your body is ready to hit the ball properly from the moment you walk on court. They don't take long to do and should be part of every ambitious squash players' heat up routine.

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