Circuit of the month: February

6th February 2019

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.

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

For February’s circuit, we’re focusing on speed and agility, helping you to boost your footwork and movement around the court.

For the circuit you’ll work through 4 different speed/agility exercises for around 20secs each, concentrating on fast movement and rapid foot turnover. In-between each exercise you’ll then have a 45secs rest, during which you should remain active and moving lightly.

Take a 2min break at the end of each completed circuit set, simulating the break you would have between games in a squash match. You’ll then go on and complete a total of 4, 5, or 6 sets depending on your level of conditioning. The session page introduction contains all the details you’ll need for the session, 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 February circuit and technique videos here.

Circuit Overview

STATIONS: 4
WORK PERIODS: ~20secs (sets/reps outlined on session page)
REST PERIODS: 45secs
SETS: 4 (foundation); 5 (intermediate); 6 (advanced)
REST BETWEEN SETS: 2mins


 

Gary Nisbet

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

Make sure to warm-up properly before your circuit sessions!

A properly constructed warm-up will boost your performance and reduce the risk of injury, by increasing your core temperature, increasing blood flow and oxygen delivery to your muscles, increasing joint range of motion, activating your nervous system, and helping you focus on the challenges of the session ahead.

Download your FREE Warm-Up Guide!