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90-Day Return to Squash Programme
Off-Season Training Programme
In-Season Training Programme
MONDAY: Interval Sprints
Peter's Interval session, a tough 400m track based workout. Start with just once a week, to increase to two on later cycles
Progressive Circuit (FOUNDATION)
The Progressive Circuit is a great full-body cardio/muscular endurance session, working with quick condensed sets of various full-body exercises. The Circuit can be adjusted to incorporate exercises that work more specifically on ...
TUESDAY: Chris Walker Speed Session
This session is focused on speed, with short sharp movement into and out of the corners. Focus on keeping the intensity as high as possible on each rep - the session is structured ...
5 Star Sprint Circuit (FOUNDATION)
The '5 Star Sprint Circuit' is a great short sharp workout, ideal to add on to the end of one of your standard squash training sessions as a perfect 'finisher'! Incorporating a series of ...
WEDNESDAY: Racket Touch Drill
The Racket Touch Drill is a great exercise for developing squash-specific speed on court. Sets are kept short and sharp, lasting no longer than about 10-15 seconds, with an extended rest period to allow sufficient ...
Speed Circuit (SUPPLEMENTARY)
A great speed-based circuit designed by Gary, really emphasising quick footwork and coordination. It's important when working on speed as a squash player that you make it as specific as possible - this ...
THURSDAY: Chris Walker 7 Station Circuit
This session is a tough 7-station citcuit as used by Chris Walker himself. Incorporating sprints, burpees, short ghosts, lunges, half-court lunges, side lunges, sit-ups, and press-ups, the assorted twists, turns, and jumps in ...
Hop-Lateral-Ghost Drill (SUPPLEMENTARY)
The Hop-Lateral-Ghost Drill is a great session for developing all of the various attributes related to your movement on court - the hop works on your leg power, the lateral movement works on the speed ...
SATURDAY: Tabata Sprints
Tabata Sprints - 4 minutes, FLAT OUT, either on a treadmill, bike, outside, or ghosting on-court. When you lose your 100% edge, stop. Test yourself - see if you can make it to the 4 minute total. ...
Ahhhh, a day of rest. Please note that in order to benefit from all the training you've been working on, you need to rest and recover. This also includes Squash. The only beneficial exercise today ...
THAT'S FINE BY ME
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