Circuits are a great method of training, perfect for squash players to use to optimise time and get maximum impact from their workouts.
We’ve recently launched our new ‘Circuit of the month’ series, available for FREE for all our registered members!
For August's circuit we’re focusing on squash-specific speed and movement. We had a fantastic response to our recent speed/agility playlist on the site, so we thought we'd give you a great speed circuit to add to your training to help boost that all-important element of quickness around the court.
For the circuit, you'll work through 3 short sets of 3 different exercises, all focusing on simple movements carried out as fast as you can. The exercises incorporate forward, lateral, and backwards movements, so you'll be covering all of the basic paths of motion you'll make in a game of squash.
Once you’ve completed all of the 3 sets, you'll rest for 2mins and then repeat the circuit again for a total of 4 to 6 sets (depending on your level of fitness). The session page introduction contains all the details you’ll need, along with technique videos for each of the component stations.
For those looking for more training ideas, we’ve got a number of great 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 August circuit and technique videos here.
WORK PERIODS: Sprints+Laterals: 4 reps; Shuttles: 2 reps
REST PERIODS: 45secs
SETS: Foundation: 4; Intermediate: 5; Elite: 6
REST BETWEEN SETS: 2min
Gary Nisbet - B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director
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