The RGFT Method for Squash: A Comprehensive Rotational Performance and Joint-Protection System for One of the Most Demanding Sports on Earth
Squash is a sport built entirely on controlled chaos — constant acceleration and deceleration, explosive lunges, rapid directional change, and powerful rotational strikes performed in tight quarters at high speed. Because of this, squash places enormous demands on the body’s ability to rotate efficiently, stabilize dynamically, and generate force from the ground up.
This is precisely where the Rotary Ground Force Training™ (RGFT) Method becomes a game-changing solution for both performance and injury prevention.
Why Rotation Defines the Game of Squash
Every major component of squash — stroke mechanics, court movement, and reactive play — is governed by rotation.
Every forehand and backhand swing relies on coordinated hip and torso rotation to produce power without muscling the ball. Every lunge and recovery step requires a rotational “uncoiling” of the body to explode back to center position. Every directional change uses rotary deceleration and re-acceleration. Every rally demands repetitive, multidirectional rotation under fatigue. Unlike tennis, squash players perform these rotational actions in a confined space with no rest between points. That means fatigue sets in faster, form breaks down earlier, and the body absorbs far greater cumulative stress.When rotation becomes inefficient — even slightly — the sport becomes punishing.
Players begin to overuse their wrists, elbows, shoulders, and lower back to make up for lost power and mobility. This is why squash has one of the highest incidences of overuse injuries in racquet sports. The RGFT Method directly addresses this root problem by teaching the body to rotate the way the game demands — powerfully, efficiently, and safely.Why Rotation Defines the Game of Squash
Every major component of squash — stroke mechanics, court movement, and reactive play — is governed by rotation.
Every forehand and backhand swing relies on coordinated hip and torso rotation to produce power without muscling the ball. Every lunge and recovery step requires a rotational “uncoiling” of the body to explode back to center position. Every directional change uses rotary deceleration and re-acceleration. Every rally demands repetitive, multidirectional rotation under fatigue. Unlike tennis, squash players perform these rotational actions in a confined space with no rest between points. That means fatigue sets in faster, form breaks down earlier, and the body absorbs far greater cumulative stress.When rotation becomes inefficient — even slightly — the sport becomes punishing.
Players begin to overuse their wrists, elbows, shoulders, and lower back to make up for lost power and mobility. This is why squash has one of the highest incidences of overuse injuries in racquet sports. The RGFT Method directly addresses this root problem by teaching the body to rotate the way the game demands — powerfully, efficiently, and safely.
The Breakthrough: Locking the Upper Kinetic Chain
The signature breakthrough of the RGFT Method is its ability to lock the upper kinetic chain (shoulders, arms, hands) while training rotation from the thoracic spine down.
This creates two powerful performance effects:
1. Cleaner, more efficient rotational mechanics
By stabilizing the shoulders and arms during training, athletes learn to rotate from their true engine — the hips, core, and thoracic spine. This eliminates the compensations squash players commonly develop, such as:- Overusing the wrist to generate power
- Muscling the ball with the arm
- Twisting through the lower back instead of the mid-spine
- Collapsing the shoulder during stroke mechanics
- Losing posture during deep lunges
2. Drastically reduced stress on the vulnerable joints
When the shoulders and elbows no longer try to “create” rotation, they:- absorb less force
- maintain better alignment
- remain structurally protected during repetitive high-speed swings
Why This Matters for Squash Players
Squash is a sport where small inefficiencies become major liabilities over the course of a match, a practice week, or a competitive season.Without proper rotary mechanics, squash players experience:
- Shoulder and elbow overuse
- Lower-back tightness and recurring pain
- Hip strains and groin pulls
- Slower recovery between rallies
- Loss of control during extended rallies
- Decline in precision under fatigue
With the RGFT Method, players develop:
- Stronger, more efficient ball-striking mechanics
- Greater stability and balance under pressure
- Explosive power from the hips instead of the arms
- Safer deceleration and re-acceleration
- Better posture during deep lunges and tight-wall shots
- More reliable form late in matches, when opponents are breaking down
How RGFT Helps Squash Players Play Better
Squash is not just a power sport — it’s a sport of precision under fatigue.
The RGFT Method enhances performance where players need it most:
- Stronger, more accurate ball striking: Because rotation is coming from the hips and core rather than the shoulders and wrist, players generate a stronger, more repeatable stroke path.
- Better court movement and faster recoveries: Rotation powers the first step out of a lunge and improves balance so players return to center faster.
- Postural endurance during long rallies: By building rotational stamina in the thoracic spine and hips, players maintain consistent form throughout even the most demanding rallies.
- More confidence in tight spaces: When the upper chain is stable and the body rotates efficiently, players handle wall-pressure situations with more composure and control.
- Safer mechanics under maximum load: Late in matches, when fatigue typically leads to sloppy swings and injury risk, RGFT-trained players maintain structure and joint protection.
- More powerful, efficient strokes
- Improved balance and body control
- Faster directional changes
- Greater movement fluidity
- Stronger shot accuracy under fatigue
- Reduced stress on elbows, shoulders, and back
- Better hip and spine alignment
- Lower risk of overuse injuries
- Stronger, more stable posture
- Safer repetition of high-intensity movements
In Summary
The RGFT Method for Squash teaches athletes how to rotate the way squash requires — efficiently, powerfully, and without overloading the joints.
By locking the upper kinetic chain and retraining the body to use its natural rotary engine, players gain:
better strokes
better movement
better endurance
fewer injuries
more longevity
and a dramatically improved ability to compete at their highest level
Train rotation the right way and the whole game transforms.