We want you to get the very most out of the fitness side of the site, and with that goal in mind there’s a variety of things you can do to ensure you get optimal usage – the most important of which we’re going to take a look at in this guide. We’re fortunate to have a whole library of great exercises on the site, plus ready made sessions and programmes targeting all of the main elements of squash-specific conditioning – for those looking for something more specifically tailored to your needs, then there’s also the option to create your own workouts with the session planning tool.
To get started, hover your mouse over the stopwatch icon on the left-hand menu (or tap if on mobile). Your 3 options here are ‘Fitness Exercises’, ‘Fitness Sessions’, and ‘Fitness Programmes’.
Here you can browse our extensive library of fitness exercises, covering on-court drills, bodyweight exercises, free weights, gym machines, and a whole lot more. You can use the dropdown menus at the top of the page to narrow your search, and look for exercises related to different fitness elements and areas. As well as browsing different drills and exercises, you can also start constructing your very own physical sessions via this page – see the ‘creating your own fitness sessions’ section further down for full info.
In the fitness sessions tab, you’ll find a whole range of fully contained workouts covering all of the major physical elements specific to squash, including endurance, speed/agility, strength, power, and general conditioning. This is where most users will spend the majority of their time, picking out sessions to incorporate into their training week focusing on those areas they’re looking to develop. We have a good mixture of short bolt-on sessions, longer self-contained sessions (categorized into ‘Foundation’, ‘Intermediate’, and ‘Pro’), and a series of flexible duration circuits, to help you find a session suitable for your fitness level and time available.
Typically, to see gains in a given area you would need to be including sessions on that particular element between 2 and 4 times per week. That might be repeating the same session, or using a variety of different sessions focusing on that same area. Those with additional time available might be able to focus on several elements at once by utilizing a range of differently themed sessions, though generally gains will be greater targeting one area at a time.
Not sure where you need to focus your efforts? Check out some of our fitness tests. You can enter your personal results on the individual pages for each test using the box directly below the video window, and then click through to the testing dashboard to see how your scores stack up for each area. This is also a great way to track your progress over time.
For more info on how to best structure your training programme, check out our personalised training package page.
If you’re looking for a ready made training schedule to boost your fitness, the fitness programme page is where to go. Here you’ll find a range of programmes focusing on different physical elements, all ready for you to click on and browse the constituent sessions.
Once you’ve decided which programme you wish to follow, you can add it to your weekly calendar by clicking on the yellow tab below the introduction paragraph at the top of the programme page you’ve chosen.
Now when you go back to the side menu, hovering over the uppermost icon of the circle and downward arrow will allow you to access the ‘My SquashSkills’ tab and reveal the ‘Calendar’ option. Clicking on this will take you to your monthly planner, and you can see the sessions of the programme you’ve chosen all neatly laid out across the forthcoming weeks. Be aware that you can manually change the dates of each workout to better fit into your schedule, by clicking on the orange title tab for any given day and then changing the date on the ‘Edit calendar event’ window that appears.
Creating Your Own Fitness Sessions:
Another option the site gives you, is to construct your own fitness sessions from any of the exercises we have in the site library. Using this tool, you can create your own sessions or circuits on the site tailored specifically to your training goals and time available, then access them via mobile or download onto a PDF ready to use them at your club.
To create your own session, first navigate to the ‘Fitness Exercise’ tab from the left side menu. On the right side of the page you’ll see an orange box containing the words ‘Create new session’.
Once you click the box, a new page will load and you will be presented with the same exercise library where the thumbnails now contain a + button. You can then add these exercises to your session, by simply going through and clicking on the icon.
Once exercises have been added to your session in the right hand menu, you are able to change the order by using the arrows to the left of the thumbnail. You are then able to change the details associated with the exercise such as reps/sets/duration by clicking the down arrow on the right hand side of the thumbnail, which will open up the editable description boxes that allow you to add details for yourself or for whomever you’re creating the session for.
Once you have finished creating your session you can hit the ‘Take session’ button and download a PDF, or access it quickly and easily via the left hand menu under the stopwatch tab on a mobile device when you are at the court.
If you have any questions about using the fitness side of the site, simply drop us an email and we’ll be happy to help out.
For more info on how to structure your training programme, check out our personalised training package page.
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