Circuit of the month: November

1st November 2018

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 November’s circuit we’ve put together a great multi-element session, with a variety of exercises focusing on speed, power, and endurance – ideal for those players looking to add a bit of general conditioning work into their training.

For the circuit, you’ll work through 4 different exercise sets/stations, working 30secs on to 30secs rest. Each circuit progresses from skipping (footwork), to hurdle hop shuffles (speed/agility), to jumping split squats (power), and finally to multi-directional lunges (endurance).

Try and stay moving lightly during your 30sec 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 6 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. If working with a small group, this circuit works well with one station set out in each corner of the court.

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 November circuit and technique videos here.

Circuit Overview

STATIONS: 4
WORK PERIODS: 30secs
REST PERIODS: 30secs
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!

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!