Training Programme / SquashSkills 6-week summer off-season programme

6 weeks
18 sessions
10 exercises

Build endurance, increase strength, boost power, improve movement, and get a jump on your opponents with our 6-week summer off-season training programme

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Off-Season Training: Endurance Session Week 1

20/20 court sprint drill
- 01:51
- Added 12/02/2016
Random ball pick up drill
- 02:10
- Added 06/01/2015

Off-Season Training: Speed/Movement Session Week 1

Cross sprint drill
- 02:24
- Added 06/29/2016
Racket touch drill
- 02:57
- Added 01/14/2017
Speed square drill
- 02:21
- Added 08/20/2015

Off-Season Training: Strength/Power Session Week 1

Bodyweight power mini-circuit 1
- 04:18
- Added 05/01/2015
Stability lunge walk
- 03:28
- Added 12/02/2016
Stability plank
- 02:05
- Added 08/20/2015

Off-Season Training: Endurance Session Week 2

20/20 court sprint drill
- 01:51
- Added 12/02/2016
Random ball pick up drill
- 02:10
- Added 06/01/2015

Off-Season Training: Speed/Movement Session Week 2

Cross sprint drill
- 02:24
- Added 06/29/2016
Racket touch drill
- 02:57
- Added 01/14/2017
Speed square drill
- 02:21
- Added 08/20/2015

Off-Season Training: Strength/Power Session Week 2

Bodyweight power mini-circuit 1
- 04:18
- Added 05/01/2015
Stability lunge walk
- 03:28
- Added 12/02/2016
Stability plank
- 02:05
- Added 08/20/2015

Off-Season Training: Endurance Session Week 3

20/20 court sprint drill
- 01:51
- Added 12/02/2016
Random ball pick up drill
- 02:10
- Added 06/01/2015

Off-Season Training: Speed/Movement Session Week 3

Cross sprint drill
- 02:24
- Added 06/29/2016
Racket touch drill
- 02:57
- Added 01/14/2017
Speed square drill
- 02:21
- Added 08/20/2015

Off-Season Training: Strength/Power Session Week 3

Bodyweight power mini-circuit 1
- 04:18
- Added 05/01/2015
Stability lunge walk
- 03:28
- Added 12/02/2016
Stability plank
- 02:05
- Added 08/20/2015

Off-Season Training: Endurance Session Week 4

20/20 court sprint drill
- 01:51
- Added 12/02/2016
Random ball pick up drill
- 02:10
- Added 06/01/2015

Off-Season Training: Speed/Movement Session Week 4

Cross sprint drill
- 02:24
- Added 06/29/2016
Racket touch drill
- 02:57
- Added 01/14/2017
Speed square drill
- 02:21
- Added 08/20/2015

Off-Season Training: Strength/Power Session Week 4

Bodyweight power mini-circuit 1
- 04:18
- Added 05/01/2015
Stability lunge walk
- 03:28
- Added 12/02/2016
Stability plank
- 02:05
- Added 08/20/2015

Off-Season Training: Endurance Session Week 5

20/20 court sprint drill
- 01:51
- Added 12/02/2016
Random ball pick up drill
- 02:10
- Added 06/01/2015

Off-Season Training: Speed/Movement Session Week 5

Cross sprint drill
- 02:24
- Added 06/29/2016
Racket touch drill
- 02:57
- Added 01/14/2017
Speed square drill
- 02:21
- Added 08/20/2015

Off-Season Training: Strength/Power Session Week 5

Bodyweight power mini-circuit 1
- 04:18
- Added 05/01/2015
Stability lunge walk
- 03:28
- Added 12/02/2016
Stability plank
- 02:05
- Added 08/20/2015

Off-Season Training: Endurance Session Week 6

20/20 court sprint drill
- 01:51
- Added 12/02/2016
Random ball pick up drill
- 02:10
- Added 06/01/2015

Off-Season Training: Speed/Movement Session Week 6

Cross sprint drill
- 02:24
- Added 06/29/2016
Racket touch drill
- 02:57
- Added 01/14/2017
Speed square drill
- 02:21
- Added 08/20/2015

Off-Season Training: Strength/Power Session Week 6

Bodyweight power mini-circuit 1
- 04:18
- Added 05/01/2015
Stability lunge walk
- 03:28
- Added 12/02/2016
Stability plank
- 02:05
- Added 08/20/2015