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 May’s circuit, we’ve put together a challenging endurance-boosting workout. The session is built around a series of simple bodyweight exercises, so is ideal to use when space is restricted and facilities are scarce.
For the circuit, you’ll progress through 6 different exercises, working 20secs on to 10secs rest. Each circuit consists of squat jumps, stability planks, burpees, glute bridges, jumping switch lunge, and press-ups.
Try and stay moving lightly during your 10sec rest periods – visualise these breaks as though they’re the recoveries between rallies in a match.
Once you’ve completed the 6 exercises, 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 May circuit and technique videos here.
WORK PERIODS: 20secs
REST PERIODS: 10secs
SETS: Foundation: 3; Intermediate: 4; Elite: 5
REST BETWEEN SETS: 2min
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!