This article was written by Josh Saysell, performance coach and founder of Stable Bodied Squash. Squash Player readers receive an exclusive 25% saving on Josh's Squash Supplementals online training programme here by using code SQPLAYERMAG
Reactive strength, particularly through the foot, ankle and calf complex is one of the most under-appreciated physical qualities in squash. It plays a decisive role in how quickly and efficiently a player can move out of the T, to the ball, after an opponent’s shot.
Often players say they feel “stuck” on their first movement.
Sometimes this is caused by failing to read the opponents shot early enough, but another big issue is often not anticipation or fitness rather the inability to create stiffness when rapidly putting force into the ground and re-applying force through the lower limb to drive away from the T!
In other words, "poor reactive strength"
At the heart of reactive strength lies the "stretch-shortening cycle" Each time your foot hits the floor, muscles and tendons undergo:
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Eccentric loading - muscles/tendons go into "Lengthening" elastic energy is created and stored
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Amortisation phase - a brief transition where elastic energy can dissipate if not efficient
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Concentric push-off - muscles/tendons "Shorten" and stored energy is released to drive movement
In efficient movers, this entire process happens in a fraction of a second and the less time you are in contact with the ground, the quicker you will be onto the ball.
So the more stiffness and elasticity you have through the lower limbs, the more reactive speed you will have.
Be aware that in this context, "Stiffness" does not mean tight or inflexible. It is referring to the ability of muscles and tendons, particularly the Achilles tendon to behave like loaded springs!
Good stiffness allows the lower limb to:
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Accept force quickly
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Store & create elastic energy
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Rebound efficiently without joint collapse
This is especially important when pushing off the T, changing direction, or reacting late to deception.
Efficiency is key when on a squash court and improving things like our reactive strength through the lower limb area will make the first step quicker, stronger, springier and ultimately more efficient!
Improving reactive strength requires training methods that challenge the body to accept and re-apply force rapidly, not just produce force slowly.
Exercises To Improve Reactive Strength
1. Pogo Jumps/Extensive plyometrics (Ankle-Dominant Plyometrics)
Pogo jumps specifically target the foot/ankle complex and Achilles tendon, the primary contributors to reactive strength in the first step. They train the body to minimise knee and hip involvement and rebound quickly off the forefoot and they teach the body how to prepare to hit the ground with pre tension which improves the ability to push explosively away from the T.
2. Isometric Calf Holds (Bent and Straight Knee) Yielding and/or Overcoming
Isometric calf holds with a straight leg looks to strengthen the gastroc most commonly known as the calf muscle and the achilles tendon, while Isometric calf holds with a bent knee look to focus more on the soleus and achilles tendon.
