Circuit of the month: March

5th March 2020

In our SquashSkills ‘Circuit of the Month’ series we bring you a brand new squash-specific conditioning session every 4 weeks, to help freshen up your physical training and to give you exposure to new exercises and training methods.

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 March’s circuit, we’re working on our speed and change of direction. The aim of this session is to help develop the speed of your foot turnover and enhance your ability to quickly and sharply change direction during fast-paced rallies.

For the circuit, you’ll work through 5 different on-court exercises for short and sharp 20secs durations. In-between each exercise you’ll have extended 90secs rest periods, allowing you to recover more fully and maintain a higher degree of intensity and effort in each set. 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 4, 5, 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 March circuit and technique videos here.


Circuit Overview

STATIONS: 5
WORK PERIODS: 20secs
REST PERIODS: 90secs
SETS: Foundation: 4; Intermediate: 5; Elite: 6
REST BETWEEN SETS: 2min


 

Gary Nisbet

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