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, FREE for all registered members! 

For March’s circuit, we’re tackling speed, an attribute so integral to optimising your on-court movement. Whether it be desperate sprints to get back your opponents shots in defence, or swift movements onto the ball to capitalise when you're attacking, speed is crucial to the squash player.

You’ll work for no more than around 15secs on each of the short sharp drills, but with 90secs rest before you move onto the next. To improve speed, you need to be working absolutely flat out on each effort - the longer rest periods will allow your body time to sufficiently recover before the next set. Always keep in mind with speed sessions, that the concept is very much 'quality over quantity'.

Once you’ve completed all of the drill stations you’ll rest for 2mins, and then repeat the circuit again for a total of 2 to 4 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 March speed circuit and technique videos here.


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-Circuit Overview-
STATIONS: 4
WORK PERIODS: approx. 15secs
REST PERIODS: 90secs
SETS: Foundation: 2;  Intermediate: 3;  Elite: 4
REST BETWEEN SETS: 2min

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

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