Hi everyone,
As always, I hope this email finds you and your loved ones well.
This week I have a few different topics here! I hope you enjoy!
- Glute Science and how it applies to Squash
- The Glute guy and an At Home Glute Workout
- Canadian Women's Squash Squad
- Serious Squash has a Podcast now!
- Point Analysis
- Stanford U
- Outdoor SquashFIT - sign up for August!
- Get your Squash Themed shirt!
Thanks again to those who have purchased SquashDudes Shirts! Most recent purchase went to pro-player in the States 🙏🏻👍❤️
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In case you were a bit rusty on your anatomy, your butt muscles are the Gluteus Maximus, Medius, and Minimus.
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Did you know that:
The gluteus maximus is the largest muscle in the human body. It is large and powerful because it has the job of keeping the trunk of the body in an erect posture. It is the chief antigravity muscle that aids in walking up stairs.
The glute minimus is technically a glute muscle, and while it assists in abduction, it is important to note that it actually acts much more like the TFL or Tensor Fasciae Latae, also assisting in hip internal rotation and flexion.
So if you're targeting your glutes because you're working to alleviate injuries and prevent them from returning, the glute minimus is actually a glute muscle you may need to relax and STRETCH because it is overactive and shortened unlike the glute max and medius that will need to be activated because they are often underactive and overly lengthened!
In the video below or if you decide to read the transcript, you will learn that "The gluteus maximus and obliques are often termed phasic (have a propensity toward inhibition, lengthening, and/or weakness), and the lumbar extensors are often termed tonic (have a propensity toward over-activity, shortening, and trigger point development). A study in 2010 found that the posterior pelvic tilt effectively increased oblique and gluteus maximus recruitment, and reduced lumbar extensor recruitment."
Neat huh? SCIENCE!
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A great and in-depth explanation on the importance of the Glutes and how to go about strengthening. Check out the Transcript HERE
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In Squash "The explosive acceleration, coupled with quick deceleration and side-to-side movements in a standard squash session means the glutes definitely get a workout. Couple this with the often repetitive nature of these actions during play or training drills, and fatigue is also something to consider."
⏰ Potential contribution to injury from poor glute function includes:
Hamstring Strain: Hamstrings can become overworked during hip extension due to lazy glutes.
Low back Pain: The pelvic stability role of the glutes is crucial in preventing low back pain issues. If the glutes are weak and/or slow, the back muscles have to work harder.
Lower limb Alignment Issues: Glute weakness can have a negative impact on alignment of the pelvis/hips, knees, ankles and foot position.
⚠️Further associations can include injuries such as anterior cruciate ligament (ACL) sprains, long-standing ankle stability problems, and iliotibial band (ITb) syndrome. So having good glutes is far more important than just having a firm behind!
Click HERE for an article from PSA World Tour with a SquashXtra pre-season advice on how to test our glutes
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Guidelines for Teens: HERE on strength training and how to go about it!
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Since we are talking about glutes, I tink you need to meet Bret Contreras, The Glute Guy. He wrote the book titled "Glute Lab" and he is a glute science-focused guy with a PhD.
Check him on Instagram HERE
YouTube HERE
Firstly here is a video on what a 🐸 Pump is and he explains why and how one should do it.
So if you are going to start working on your glutes, COVID is a great time because you can try the exercises at home first. They are a bit different looking for sure so, think big picture and wake up the Sleeping Giant!!
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Glute Activation Exercise: The Frog Pump 🐸
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Your At home Glute workout
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Canadian Women's Squash Squad
These are names you have maybe started hearing more of on the PSA World Tour, and if you haven't, you will be hearing more of them for sure! They are very dedicated full-time Pros determined to break the top 20 in the next season.
These 3 women are always battling it out at Nationals and we are so lucky to have them playing at such a high level.
Sportageous interviewed them all and you can read about them below!
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👍 Check out Sportageous for more interviews and content on a variety of sports HERE
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From Calgary, Cornell Grad, and highest world-ranking of 36, Danielle is a great role model with a great work ethic and never backs down from challenge. She has had some great results near the end of the season and I'm sure she is looking forward to continuing where she left off!
"She shares some great insights into her life during COVID-19, her time at Cornell University on the Varsity Squash team and some of the key moments of her career, including her favourite players and experiences."
HERE
Follow her on Instagram HERE |
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England born but Canadian since age 10, Hollie is a feisty lefty who is one of the smartest on the court and is not afraid to speak up. She has reached her highest world ranking of 26.
She talks about her life during COVID, training, nutrition, and take on Squash in Canada
HERE
Follow her on Instagram HERE |
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Samantha Cornett is a professional squash player who represented Canada. She reached a career-high world ranking of World No. 23 in May 2018. Having retired in 2019 and started university, we caught up with Samantha to talk about her career and life post-squash.
Even though Sam has retired from the Tour, she is definitely a name you should know from the modern Canadian squash game. She has always been a great example on and off the court. She was a great ambassador for squash and Canadian Squash in particular. She pushed and inspired the up and coming female players and will continue to do so in different ways. She is one of the nicest people you will ever meet and I wish her the best in her next chapter. If you want to read about her retirement and what she has been up to during COVID, check out this article
HERE
Follow her on Instagram HERE |
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The Serious Squash Podcast
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Victoria's Chris Hanebury has joined the bandwagon of podcasts just to be on the Weekly Slice I think. He promises to deliver content on top squash coaches for squash coaches, athletes and junior parents.
In his first episode he interviews one of his mentors - Rob Brooks from Ontario, Canada.
They discuss challenging parent/coach dynamics, how the game has changed and especially how juniors have changed.
And the ultimate question: Did Chris every cry after losing a match?
Check out Chris's Blog HERE
Follow him on Instagram HERE
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Point Analysis by John Musto
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John talks about a concept called hitting "the right shot". You have probably have heard someone use that expression before. The term refers to the best shot in the given situation you are in; many characteristics of the ball speed and height, and your and your opponent's positioning, as well as time in the rally, game and match. The pros almost always hit "the right shot" but there are times where under incredible pressure, they can hit the "wrong shot" and here are some examples.
John explains what one should be doing to avoid these unforced errors.
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A throwback to a thriller of a match between Camile Serme and Noran Gohar. Must watch!
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One more video for another incredible match up. Makin vs Elias.
John explains how the players use spacing so well. Play around with your spacing in your warm up! In lessons, I will tell my students to try and hit the ball with the frame and usually they don't because they were hitting the ball so close to the handle that they don't realize how much space there is further up on the strings and they start to find the sweet-spot on the racquet where you can get more power.
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Creating good spacing between you and tha ball and a Beginner routine for back on court at 9'10"
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Stanford Drops Women's Squash Team for 2021 Season
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Statement on the Stanford news "Stanford will discontinue 11 of our varsity sports programs at the conclusion of the 2020-21 academic year: men’s and women’s fencing, field hockey, lightweight rowing, men’s rowing, co-ed and women’s sailing, squash, synchronized swimming, men’s volleyball and wrestling. All of these teams will have the opportunity to compete in their upcoming 2020-21 seasons, should the circumstances surrounding COVID-19 allow it, before they are discontinued at the varsity level. Regretfully, 20 of our support staff positions are being eliminated as part of this realignment." Here for the full letter to the community
Here are some FAQ regarding their decision
CSA Statement after Stanford University Drops Women's Squash
It's such a shame and mistake on the part of these Universities. Squash teams are such hard-working groups and most of them are self-funded so they are not taking from the programs. It makes no sense to me and I am sorry for the players and coaches that are in this position. I hope they will find a solution and continue to play and compete- Maybe it's time for some private teams representing cities!
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SquashFIT Outdoor sessions
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SquashFIT started this week for the month of July!
There is room for individual drop-ins on some days for $25 with advanced notice
Shoot me a text on Whatsapp at +1 250 888 6416
NEXT 4 WEEK PERIOD - AUGUST
(August 11 - Sept 6)
Email me if you would like to participate!
SPOTS ARE LIMITED! MAX 4 PEOPLE/ GROUP
Sign up by Sunday July 19th for August training!
Details
Frequency: 4 weeks - 1-3x per week. 1hr session including warm-up. Pick any number of days and there is flexibility on which day you attend! Even better if you know in advance!
Cost: $126 (1 day/week), $199.50 (2 days/week) and $262.50 (3 days/week) Includes tax .
Extra sessions will cost $25
Days: Sundays 10am, Tuesdays 6:30pm, Thursdays 6:30pm (times will be set depending on the majority of interested participants' availability)
Location: Reynolds Secondary School
Need: Water Bottle with ice, Mat, Outdoor runners.
Includes: Pre (day 1) and post-4-week assessment: My Jump 2 App (My Jump 2 calculates the height, flight time, velocity, force and power of your vertical jumps), endurance, and strength measures. Whatsapp group, accountability, social, outdoors, motivation! Option to attend a different session that week if something comes up.
Feel free to contact me with any questions.
Want to do the Assessments but can't do SquashFIT?
(e.g., VO2max, series of jumps with scientifically validated app "MYJUMP2", agility, court movement, etc)
Individual assessments mentioned above available by appointment for $40 to non-SquashFIT participants
Get 25% OFF if you bring a buddy! You choose the location.
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Only a few SquashDudes Shirt left!
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Support a local pro and the Squash Dudes brand by getting a shirt with the squash court or front wall on it!
I have Men's Sizes Small and XL shirts, there are only a few left!
Let me know if you are interested by emailing me!
Thanks for the support to those who have bought a shirt!
Shipping Available at Customer's cost.
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Let me know what you think of the tips and if you need any help with your game or getting fit!
Feel free to share anything you would like me to post about or share with the rest of the readers!
Cheers and hope you continue to subscribe!
Until next week!
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