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

In our SquashSkills ‘Circuit of the Month’ series, we give you a brand new squash-specific conditioning session each month to help boost your physical training.

For November's circuit we're focusing on strengthening and developing balance across both sides of the body, to help ensure you're able to lunge, sprint, and accelerate off of either leg in the heat of a tough rally.

For the circuit, you'll work through 4 different exercise sets/stations of single leg exercises, interspersed with longer rest periods to allow you time to recover and maintain a high quality of movement.

Once you’ve completed all of the 4 exercises on both legs, 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 November circuit and technique videos here.


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-Circuit Overview-
STATIONS: 4
WORK PERIODS: ~30secs
REST PERIODS: 1min
SETS: Foundation: 3;  Intermediate: 4;  Elite: 5
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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