In our SquashSkills ‘Circuit of the Month’ series, we introduce a brand new squash-specific conditioning session every 4 weeks, to help bring some new ideas to your physical training and give you some fresh drills and training methods to try out.
Circuits are the ideal format of training for the squash player, perfect to use to optimise your available time and to get maximum impact from your workouts.
For June‘s circuit, we’ve got another new repeat-sprint endurance session for you, after the popular reaction to last month’s circuit – although it was a rather Love/Hate reaction from many!
This month’s circuit is made up of 9 efforts of varying duration, each separated by 15secs rest periods. The focus is on maintaining a high intensity on each set, and trying to maintain a consistent work output through the entire session.
The amount of ghosts and cross sprints will fluctuate, with the shuttles reps staying the same throughout. 1 shuttle equals 3 line touches (so back wall to back of service box, back wall to short line, back wall to front wall). The cross sprints reps are done continuously, rather than broken up with a pause as they are demoed in the video.
The sequence of the session then is as follows:
8 ghosts > 3 shuttles > 4 cross sprints > 6 ghosts > 3 shuttles > 5 cross sprints > 4 ghosts > 3 shuttles > 6 cross sprints.
You’ll then rest for 2mins, before repeating the circuit through again for a total of 2, 3, or 4 sets, depending on your level of conditioning.
Leave your timer running, and take the same 15secs rest between each ghost, shuttle, and cross sprint effort. Work random corners on each of the ghost reps, making it realistic by visualising a rally as you move. The session page introduction contains all the additional details you’ll need, along with the technique videos for each of the component exercises.
For those looking for more great training ideas, we’ve got a huge range of squash-specific circuits for our members here on the site. Circuits are a great way to structure your training, inherently flexible and modifiable to allow you to target a wide range of different fitness elements including speed, endurance, and power.
Check out the June circuit and technique videos here.
STATIONS: 9 (3x ghost/shuttle/cross sprint)
WORK PERIODS: Varied
REST PERIODS: 15secs
SETS: 2, 3, or 4 (depending on fitness level)
REST BETWEEN SETS: 2mins
B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director
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