Chris Herbert: A Life Shaped by Squash

Competition. Conditioning. Community.

At Lakeshore Recreation Centre, squash isn’t just a sport.

For Chris Herbert, it’s been a lifelong teacher — of discipline, resilience, preparation, and connection.

Now in his 60s and still competing, Chris continues to train with intention, advocate for smart conditioning, and champion the growth of racquet sports in our community.

His story isn’t just about squash. It’s about doing things the right way — so you can keep doing them for life.

Building Strength Beyond the Court

Chris doesn’t just rely on playing squash to stay competitive. He uses the gym floor at Lakeshore to build the strength foundation that supports his game.

He incorporates:

• Strength training

• Dynamic stretching

• Calf strengthening

• Core work

• Aerobic and anaerobic conditioning

• Spin and cardio classes

• Plans for personal training to refine performance

All of it serves a purpose: longevity.

“I like to self-improve to the extent I can.”

Chris has seen what happens when athletes — young and old — skip the foundational work.

Younger players often assume playing the sport alone is enough. Older athletes sometimes return to sport without preparing their bodies first. Both approaches can lead to preventable injuries.

“You’ve got to make sure you actually train for the sport you play.”

In squash, especially, the calves, hamstrings, and core are critical. Chris calls the calves “the second heart of the body” — essential not just for movement, but circulation and endurance.

He learned the hard way after once pulling his calf. A physiotherapist introduced him to targeted strengthening and dynamic warm-ups. Since then, he’s made preparation non-negotiable.

Before every match, Chris:

• Performs dynamic leg swings

• Completes multiple sets of calf raises

• Incorporates specific stretching sequences

• Warms up until he’s lightly sweating

“I never go onto the court cold”

And he hasn’t pulled a calf since.

Why Squash Is So Challenging — And So Rewarding

Squash has a reputation: intense, strategic, demanding.Chris doesn’t disagree.

Technically, it’s difficult to learn quickly. The ball doesn’t bounce high. Sustainable rallies take time to develop. It can be frustrating in the early stages.

But once you reach a level where rallies flow?

It becomes one of the most efficient full-body workouts available.

Within 45 minutes, squash challenges:

• Power

• Agility

• Core stability

• Leg strength

• Anaerobic bursts

• Aerobic recovery

The average rally lasts under two minutes, demanding explosive energy. Between games, aerobic fitness determines how well you recover.

It’s physically comprehensive — and mentally demanding.

“It’s largely you versus you.”

The sport also builds something beyond fitness: relationships. Over decades, squash introduced Chris to mentors, competitors, business connections — and even his wife.

The court is competitive, yes. But it’s also social.

The Case for Training — Not Just Playing

Chris has observed a common pattern in recreational sport culture. People assume the game itself is the workout.

But without strength, mobility, and conditioning, injuries follow — pulled hamstrings, strained calves, torn Achilles, rolled ankles, lower back strain.

He sees it across sports — baseball, hockey, pickleball — and squash is no exception.

That’s one reason Lakeshore launched a pickleball conditioning series. Many players were ending up in chiropractic offices because they hadn’t built a base before jumping into play.

Squash 57 — a variation of squash — faces the same reality.

The sport should introduce people to fitness. But fitness should support the sport.

Introducing Squash 57

After decades in traditional squash, Chris is now helping promote Squash 57 at Lakeshore.

“It’s kind of like the pickleball of squash.”

Squash 57 uses:

• A larger racquet

• A more forgiving, bouncier ball

• The same court lines and structure

The result? Longer rallies. Easier learning curve. More accessible play.

“It’s easier to hit. Easier to rally. More forgiving on the body.”

In Europe, the sport has gained significant traction as an entry point into squash. Chris believes it has enormous potential in the Lakeshore community — particularly for:

• Daytime members

• Returning athletes

• Beginners intimidated by traditional squash

• Mixed-skill social groups

The goal isn’t to replace squash. It’s to grow racquet sports overall.

And to bring more people onto the courts.

Competition at 62 — And Beyond

Chris still competes in Masters tournaments and Ontario B (all ages) tournaments. He structures his training year intentionally. He studies his weaknesses.

Right now? Leg endurance is the key focus.

Even elite players can struggle when leg strength fades late in tournaments. It’s not about skill — it’s about durability.

And Chris still has goals.

“I’d like to win a world title in some age category — whether it’s in my 60s, 70s, or 80s.”

He and his wife often plan travel around tournaments — combining competition with exploration and downtime.

For Chris, competition isn’t about ego. It’s about growth.

When you step on court, it’s not just about beating someone else. It’s about how you respond under pressure. How you prepare. How you adapt.

A Culture of Inclusion

One of Chris’s strongest beliefs is that clubs grow when experienced players help newer ones.

At Lakeshore, volunteer assessments help match members with appropriate skill levels and leagues. Stronger players are encouraged to mentor, not exclude.

“It’s our job to encourage those people and help them.”

He envisions a future where:

• Courts are consistently busy

• Squash 57 thrives in daytime programming

• Junior development grows

• Families play together

• Membership expands significantly

“We’ve got about 100 squash players. I’d like to see that grow to 300.”

It’s ambitious. But ambition has fueled his entire journey.

More Than a Game

Squash was introduced to Chris by his father. And what a rivalry ensued!.

Squash has shaped his career.It expanded his network. It has built lifelong friendships. It has strengthened his body and sharpened his mind.

And now, through mentorship and advocacy, it’s shaping the next chapter at Lakeshore.

Squash is intense. Strategic. Demanding.

But when approached with preparation, humility, and community spirit — it becomes something more enduring.

At Lakeshore, the courts are ready. And if Chris has anything to say about it, they’re only going to get busier.