Circuits are a great method of training, perfect for squash players to use to optimise time and get maximum impact from their workouts.

To kick off 2017 we’ve launched our brand new SquashSkills ‘Circuit of the Month’ series, a FREE monthly workout for all our registered members.

For February’s circuit, we’re tackling one of the foundations of squash-specific conditioning – repeat sprints. Research has shown the importance of training your capacity to sustain intensity over multiple sprints - experts have proposed that it is in fact the key physical performance factor in elite players, and one of the main things that sets them apart.

You’ll work for 6 reps of each of the short sharp sprint drills (6 court sprints, 6 lateral widths, 2x3 line shuttles), with 10secs rest before you move onto the next. Once you’ve completed all of the drill stations you’ll rest for 1min, and then repeat all 3 again for a total of 3 to 10 circuit 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 circuit and technique videos here.


***********************************
-Circuit Overview-
STATIONS: 3
WORK PERIODS: approx. 15secs (6 sprints)
REST PERIODS: 10secs
SETS: Foundation: 3;  Intermediate: 6;  Elite: 10
REST BETWEEN SETS: 1min

***********************************


___________________________________________________

Gary Nisbet - B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST 
Squashskills Fitness & Performance Director

___________________________________________________

 

Post a comment…