Fitness /  Endurance Circuit 6 (15mins+)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Focus on working rapid, powerful changes of direction. Change which foot you lead on for each shuttle set (one set lunging onto right leg, next set onto left leg)

    • Exercise Notes:Work in sets of 2 x 3 on the shuttles, so a total of 6 touches per set. Go straight into your lunge set upon completion of the shuttles.

    • Minutes on exercise:1:00

    • Description:

      Aim for a moderate height jump on each rep, whilst also focusing on keeping a steady tempo at a reasonable pace

    • Exercise Notes:Work in sets of 20 lunge movements, commencing immediately upon completion of the shuttles. Take 1min rest before moving onto next shuttle set.

    • Minutes on exercise:2:00

    • Description:

      Focus on working rapid, powerful changes of direction. Change which foot you lead on for each shuttle set (one set lunging onto right leg, next set onto left leg)

    • Exercise Notes:Work in sets of 2 x 3 on the shuttles, so a total of 6 touches per set. Go straight into your lunge set upon completion of the shuttles.

    • Minutes on exercise:1:00

    • Description:

      Aim for a smooth step into the lunge, maintaining control of your bodyweight throughout

    • Exercise Notes:Work in sets of 20 lunge movements, commencing immediately upon completion of the shuttles. Take 1min rest before moving onto next shuttle set.

    • Minutes on exercise:2:00

    • Description:

      Focus on working rapid, powerful changes of direction. Change which foot you lead on for each shuttle set (one set lunging onto right leg, next set onto left leg)

    • Exercise Notes:Work in sets of 2 x 3 on the shuttles, so a total of 6 touches per set. Go straight into your lunge set upon completion of the shuttles.

    • Minutes on exercise:1:00

    • Description:

      Think of how you'd step onto the ball when hitting a drive out to your side, and make the movement as squash-specific as you can

    • Exercise Notes:Work in sets of 20 lunge movements, commencing immediately upon completion of the shuttles. Take 1min rest before moving onto next shuttle set.

    • Minutes on exercise:2:00

    • Description:

      Focus on working rapid, powerful changes of direction. Change which foot you lead on for each shuttle set (one set lunging onto right leg, next set onto left leg)

    • Exercise Notes:Work in sets of 2 x 3 on the shuttles, so a total of 6 touches per set. Go straight into your lunge set upon completion of the shuttles.

    • Minutes on exercise:1:00

    • Description:

      Make the step into the lunge as controlled as possible, before stabilising briefly and then pushing back explosively into the start position

    • Exercise Notes:Work in sets of 20 lunge movements, commencing immediately upon completion of the shuttles. Take 2mins break, and then repeat the circuit for 3 to 5 total sets.

    • Minutes on exercise:3:00