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 June's circuit we’re working on developing efficient movement and squash-specific conditioning, attributes vital to the squash player to be able to last the course in a tough match. Squash is a sport of huge physical demand, and developing a good base of focused conditioning is a crucial element to any successful player's training programme.
Each rep of the circuit consists of 1min of steady pace skipping, followed by 1min of a designated ghosting pattern (allowing for 10sec changeovers). There are 6 patterns in total, so one complete set will last a little over 12mins.
Once you’ve completed all of the 6 reps of skip>ghost you’ll rest for 2mins, and then repeat the circuit again for a total of 3 to 5 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 June circuit and technique videos here.
REPS/STATIONS: 6 skip>ghost (12 work efforts in total)
WORK PERIODS: 60secs
REST PERIODS: 10secs
SETS: Foundation: 3; Intermediate: 4; Elite: 5
REST BETWEEN SETS: 2min
Gary Nisbet - B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
Squashskills Fitness & Performance Director
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