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- 8 exercises
- 6:00
Check out this challenging bodyweight endurance and ghosting routine, ideal to use to work on your squash-specific conditioning when space or facilities are limited
Play session Add to calendar Share Download PDFCheck out this challenging bodyweight endurance and ghosting routine, ideal to use to work on your squash-specific conditioning when space or facilities are limited
Play session Add to calendar Share Download PDFDescription:
-Complete a thorough warm-up/mobilisation routine before you begin
-Stay light on the feet with lots of quick, light floor contacts, maintaining a rapid foot turnover throughout
Exercise Notes:Work for 20secs, then go straight into your 10 ghosts
Minutes on exercise:0:00
Description:
Complete your 10 quick ghosting movements using just 1 step away from your imaginary 'T' for each rep, to keep within a small space. Use your racket if you have the room, otherwise just simulate the shot with your hand
Exercise Notes:Go straight into the 10 quick ghosts as soon as you finish your figure 8 drill, then rest for 1min before going into the next exercise
Minutes on exercise:1:00
Description:
Keep a strong stable position throughout the set of press-ups, imagining that you're performing a plank exercise at the same time
Exercise Notes:Work for 20secs, then go straight into your 10 ghosts
Minutes on exercise:0:00
Description:
Complete your 10 quick ghosting movements using just 1 step away from your imaginary 'T' for each rep, to keep within a small space. Use your racket if you have the room, otherwise just simulate the shot with your hand
Exercise Notes:Go straight into the 10 quick ghosts as soon as you finish your press-up set, then rest for 1min before going into the next exercise
Minutes on exercise:1:00
Description:
Keep a steady tempo with the jumps. Aim to get good height on the jumps, while still keeping the movement smooth and under control
Exercise Notes:Work for 20secs, then go straight into your 10 ghosts
Minutes on exercise:0:00
Description:
Complete your 10 quick ghosting movements using just 1 step away from your imaginary 'T' for each rep, to keep within a small space. Use your racket if you have the room, otherwise just simulate the shot with your hand
Exercise Notes:Go straight into the 10 quick ghosts as soon as you finish your jumping switch lunge set, then rest for 1min before going into the next exercise
Minutes on exercise:1:00
Description:
Hold body strong and stable from head to toe - don't just 'balance', make the plank an active contraction held through the core and across the body
Exercise Notes:Hold the plank for 20secs, then go straight into your 10 ghosts
Minutes on exercise:0:00
Description:
Complete your 10 quick ghosting movements using just 1 step away from your imaginary 'T' for each rep, to keep within a small space. Use your racket if you have the room, otherwise just simulate the shot with your hand
Exercise Notes:Go straight into the 10 quick ghosts as soon as you finish your plank set, then rest for 2min before repeating the circuit for a total of 2, 3, or 4 times through
Minutes on exercise:3:00