In our SquashSkills ‘Circuit of the Month’ series we give you a brand new squash-specific conditioning session to try each month, to help freshen up your physical training.
Circuits are a fantastic method of training for the squash player, perfect to use to optimise time and get maximum impact from your workouts.
For February’s circuit, we’re working on developing squash-specific strength and stability – this will help increase balance within your hitting position, and aid you in being able to play your shots with more control.
For the circuit, you’ll work through 5 different on-court exercises for a prescribed number of reps, maintaining a slow and steady pace. In-between each exercise you’ll have 60secs rest, during which you should remain active and moving lightly. You can either carry the circuit on your own, or work in a small group – if working in a group, you should be able to lay the stations out across one court for everybody to work within.
Take a 2min break at the end of each completed set, to simulate the break you would have between games in a squash match. You’ll then go on and complete a total of 2, 4, or 6 sets depending on your level of conditioning. 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 February circuit and technique videos here.
WORK PERIODS: Approx. 60secs (rep based)
REST PERIODS: 60secs
SETS: Foundation: 2; Intermediate: 4; Elite: 6
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!
Check out this series where Gary teaches you his 3 stage warm-up to be physically prepped and ready.Watch now