Physical - Squash Wales

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Coaches Corner – Physical

Annual Training Programme

Training for Pre Season

Explosive Movements

Explosive Movements Training

Leg Power Video

Plyometrics 1 Video


Agility Training Sheet

Agility Video Training

Foam Rollering

Foam Roller Tutorial Video

Foam Roller Tutorial Sheet

Static Stretches

Static Flexibility Training Video

Static Flexibility Training Sheet

Warm Up

Warm Up Video

Dynamic Stretch

Dynamic Stretch Training Video

Dynamic Stretch Training Sheet

Speed Session

Speed Training Video

Speed Training Sheet

Improving your stamina

Stamina Training Sheet

Stamina Training Video

Message from Squash Wales Strength and Conditioning Coach, Mark Harris 

We are facing a period of time where we are unlikely to be able to get on court.
We have options.
1. We sit about, game and watch more TV.
2. We keep ourselves in condition for when we can get out and really enjoy life and squash again.
Some people will get lazy and then very unfit, but you have the opportunity to get yourselves in great condition. We will have plenty of time, and it will make you feel better about yourself than just watching another box set.
If you are the person who can keep doing the right things at this difficult unusual time, when things return to normal you will be beating and moving past the people who are not, you will be a stronger person and will never look back at opportunities missed.
Below is a body weight circuit you can do at home which does not need any special space or equipment as you can’t get to the gym. This is a ‘must do…’
Don’t get lazy and unfit.
Stay motivated.
When things return to normal you will be better and move past the people who have not done it.
You’ve got time. What’s stopping you. Take advantage.
Do it.
Good luck. Hope to see you soon. Stay well.

22 Minute Circuit Challenge 

22 Minute Circuit Challenge Demonstration Video

This information is designed for people who have attended National and Academy Squads and have been shown how to do the exercises and sessions. It is not instructional information as the instructions will have been given fully in session and squads. This information is designed to remind you how to do activities. If you have not been shown these exercises and activities they may not be appropriate for you.

For squad members who are not sure if exercises are appropriate for them or are not sure how to so them, wait, ask and you will be shown at the next session.

If you have a medical condition, injury or change in medical status it is advised you get appropriate medical or physiotherapy advice before doing the exercises and sessions. Avoid activities if you have, or suspect they may have any current health concerns, injuries, aches and pains.

You are participating at your own risk.

A suitable, non-slip sprung floor space is required and any potential obstructions in the vicinity are removed before you participate.

Avoid physical contact with other participants and where appropriate, adhere to social distancing guidelines.

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