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"Warming up is one of those things that is either completely overlooked or done wrong. The biggest mistake people still make today (even though every trainer, health magazine, and fitness books tell you not to do) is static stretching. Static stretching has it’s place… and it’s after working out. It can be done as part of your cool down routine, but it shouldn’t be part of any warm up routine. If you think about it, the whole idea of “warming up” is to get your body moving, to get your muscles warm so that you don’t pull any muscles during your workout. Static stretching does mobilize your joints and stimulates the ligaments and tendons around your joints, but it doesn’t promote enough blood flow into your muscles to effectively warm them up. What’s more, holding a stretch for prolonged periods of time elongates your muscles, tendons, and ligaments and makes contracting less efficient and making you more prone to injury when you go to hit the weights. Since you need your muscles to be ready to contract and elongate at vigorous rates as soon as you start exercising, static stretching should not be your exercise of choice prior to working out. On the flip side, just doing jumping jacks or a light jog isn’t the best choice either—even though you’re stimulating your heart to get more blood pumping into your muscles. So why isn’t it a good choice? Because you’re completely neglecting to mobilize your joints! So the obvious question is… what should you do to mobilize as many joints in your body as possible, while getting your heart rate up so you can promote enough blood flow into your muscles to get an effective warm up? The answer is… dynamic mobilization exercises—perhaps better known as dynamic stretching or dynamic warm ups. Dynamic mobilization exercises combine the best of both worlds by mobilizing your joints through various movements done in full ranges of motion while utilizing your legs to cause your heart rate to increase, thereby promote more blood flow into your muscles at the same time!"
From - http://www.maxworkouts.com/index.php/blog/comments/dynamic-warm-up-exerc...
Also check out - http://www.mydr.com.au/sports-fitness/warming-up-and-cooling-down-for-exercise
EXERCISE VOLUME
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EXERCISE
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VOLUME
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1
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Jog – easy pace jogging with turns every 50m, increase speed gradually
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6 - 8 x 50m
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2
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Ankle rotations – standing on one leg draw large circles with the toe of the other foot
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8 reps each way per leg
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3
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Walking lunges – Walk in a controlled and continuous way with a longer stride, gradually lower the knee of the back leg to the ground
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40m
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4
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Standing single leg calf raises – on one leg perform dynamic heel raises and a controlled return
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8 reps per leg
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5
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Walking with high knee drive – While walking drive the swing leg high into the chest with a flexed ankle and drive the opposite arm to shoulder height
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40m
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6
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Parallel squat – Feet at shoulder width, squat down to where the thighs are parallel with the ground while keeping chest upright
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10 reps
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7
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Walking backwards – walk with balance, move the swing foot high past the buttocks
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40m
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8
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Front lunge – Alternating steps to the front with a strong drive off the ground with front foot and a stable trunk, arms and head
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8 reps per leg
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9
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Jogging carioca – Sideways running, trail leg to move past the lead leg, once behind then in front, with exaggerated hip rotation
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2 x 40m each way
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10
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Lateral lunge – Sideways step with a strong leg drive back to the midline and a stable trunk, arms and head
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8 reps per leg
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11
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Jogging bum kicks – Forwards running with feet kicking bum, fast legs, slow travel
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40m
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12
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Shoulder shrugs – Draw large circles with the points of the shoulders, to the back and the front
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10 reps each way
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13
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Prone leg curls – Lying down bend each knee explosively taking foot to bum
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8 reps per leg
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14
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High knee skipping – As in walking with high knee drive but more explosively so that a skip is performed between each step
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40m
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15
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Straight arm circles – Move the arms in large circles past the ears and side of the body
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8 reps each way
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16
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Standing hamstring kicks – Standing on one leg perform a controlled straight leg kick with gradually more vigour
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8 reps per leg
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17
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High knee carioca – as in jogging carioca, but now when the trail leg is passing to the front, lift the knee high by flexing at the hips
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2 x 40m
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18
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Sumo squat – With heels shoulder width apart, turn the feet out as far as possible, then gradually squat while keeping a stable trunk
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10 reps
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19
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Back Slaps- with the arms out to the side, vigorously cross the arms over the chest and slap your back and then open the arms in a controlled vigorous manner and repeat
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10 reps
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20
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Shuttle sprint – Perform 4 continuous 5m sprints with alternating turns, gradually increasing the speed and effort, rest for 15s and repeat
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2 sets(4 x 5m) 15 s rest
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http://www.transplantsport.org.uk/
Warming Down Stretching
Stretching is an essential part of the package for squash enthusiasts of all levels. Exercise shortens the muscles and unless we take measures to elongate them and keep them supple we leave ourselves more open to the possibilities of injury. Being more flexible also helps you move more freely around the court, helping you reach those balls that were always tantalizingly out of reach before! Professionals will often spend a whole training session on stretching alone but 5-10 minutes stretching after you play would be perfectly sufficient for most amateur players. All stretches should be held for about 10-15 seconds. Hopefully these stretches will help you have a longer, more successful and injury-free squash career.
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1. Neck stretch.
Look in front of you and move head slowly from side to side a few times.
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2. Neck stretch.
Look in front of you then lower chin slowly onto neck then backwards to full extension. Repeat a few times.
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3. Neck stretch.
Lower the chin onto the neck then move slowly in that position from side to side. Repeat a few times.
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4. Triceps stretch.
Pull the back of one elbow behind your head with your opposite arm. Repeat for the other arm.
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5. Shoulder/Bicep stretch.
Clasp your hands behind your back, lower your back and lift your arms upwards.
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6. Obliques.
Stand with feet shoulder-width apart, knees slightly bent, put one hand on hip, one hand above your head and reach over to the opposite side. Repeat for other side.
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7. Spine/Vertebrae.
Lie on your back, pull your left knee up to your chest and hold it with your right hand. Stretch your left arm up above your head. Stretch to full extension. Repeat for other side.
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8. Lower back.
Lie on your back and bring your knees up. Clasp your arms tightly around your knees and push upwards against the force of your arms.
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9. Lower back/Abdominals.
Lie on your back, bend your right leg and lay it on your left knee. Put your left hand on your right knee and stretch across to the left side. Repeat for the other side.
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10. Lats/Shoulders.
Get down on all fours, lay your hands on the ground and push your behind backwards, leaving your hands in the same place.
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11. Calfs.
Find a wall, bend your front leg and stretch your other leg behind you. Repeat for other side.
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12. Hamstrings.
Lie on your back, bend your left knee and raise your right leg up and backwards. Try to keep the leg as straight as possible. Repeat for other side.
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13. Quads.
Stand on one leg, use a wall to support you if necessary and pull your left foot up behind you with your right hand. Repeat for other leg.
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14. Hip flexors/Gluteus.
Lunge forward on one leg, holding the lunge position.
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15. Inner thigh/Groin.
In a seated position put the soles of both feet together, hold your feet and push down with your knees.
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