Squash
Squash is a popular racket sport, that is very explosive in nature with players requiring a good level of fitness, unlike other racket sports as actual active time on the court can be 70% plus. Most players are male, and over the age of 25, with mainly males in the 40+ age category having a higher risk of injury.
As a sport, players of all ages and abilities should aim to get fit for that sport, not use the sport as a way of getting fit. The nature of the game with its sudden anaerobic periods can cause serious injury (cardiac related) to unconditioned players.
Injuries occur due to falls on the court, or being hit with either the racket or ball, so correct footwear and eye protection is advisable. Regular players suffer from overuse injuries, especially to the wrist, forearm and the knee joint.
Fortunately most squash clubs are associated with gyms, or at least have some aerobic exercise equipment such as exercises bikes which you should use for at least 15 minutes, after you have performed the mobility exercises. Alternatively you could try skipping or light jogging if no aerobic equipment is available, avoid simply walking onto the court and warming up by hitting the ball against the wall.
Serious players should allow a minimum of 30 minutes for their warm-up and stretching if they want to be match ready once they walk onto the court. Utilise all the warm-up stretches, and then perform the following squash specific stretches.
Prior to walking onto the court for the general 5-minute warm-up look at performing some dynamic movements and foot drills, and if possible use a spare court to practice shots or serving to adequately prepare your neuro-muscular system.
Squash being a very sociable game, is often played as team matches, once your match has finished, avoid sitting down and supporting your team, work on your cool down to avoid sore muscles, and the risk of blood pooling which causes dizziness. Spend a minimum of 5 minutes bringing your heart rate back to normal levels with either walking or light cycling prior to performing the cool down stretches. If you're going to be playing in a second match, hold each stretch for 15 seconds, and then aim to stay warm, taking in suitable fluid, before warming up and stretching again, this time for 15 minutes prior to your second match. Once you have finished all matches, perform the cool down stretches, holding each for 15 seconds before inhaling and extending the stretch for a further 15 seconds as you exhale.