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 June’s circuit, we’ve put together a tough stamina-boosting workout. The session is built around 4 foundational endurance based exercises, making it a great squash-specific leg burner!
For the circuit, you’ll progress through the 4 different exercises, working 30secs on to 15secs rest. Each circuit consists of single corner ghosting, skipping, lunging, and court sprints, with the corner you’re ghosting to changing on each subsequent set.
Try and stay moving lightly during your 15sec rest periods – visualise these breaks as though they’re the recoveries between rallies in a match.
Once you’ve completed the 4 exercises, you’ll rest for 2mins and then repeat the circuit again for a total of 4 to 8 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.
WORK PERIODS: 30secs
REST PERIODS: 15secs
SETS: Foundation: 4; Intermediate: 6; Elite: 8
REST BETWEEN SETS: 2min
B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director