The Fitness Formula for Squash and racket sports consists of a number of items:

• Cardio-respiratory fitness;
• Muscle endurance, a combination of the ability to deliver appropriate anaerobic and aerobic power together with the ability to recover (mainly anaerobic recovery);
• Muscle strength, which is more important in tennis than the other racket sports;
• Muscle speed, an important component of power in all the racket sports;
• Flexibility
• Low percentage body fat.