Are you desperate to get back on court again, socialise with your fellow squash players and feel the rush of a little competition? Yep, us too.
Of course, safety comes first and Squash Wales will always prioritise that over rushing back into action. However we’re hopeful we’ll be able to resume Leagues in October 2021. Exciting, right?
What we don’t want is to see you out of action after 1 match due to injury, so we’ve pooled our training and fitness resources together to create a 1 month programme to get your body and mind into gear ahead of the real deal.
Share your progress & own training tips with us on social media! @sqwales #StepUpToTheT
22 Minute Circuit Workout
Aim to do this 3 times a week to build up your strength and stamina. The goal is to increase the amount of time you are doing the exercise rather than resting in each minute.
There are 22 exercises. Each exercise including the recovery time is 1 Minute. Set a timer on an App, warm up, do a dynamic stretch & get started!
Download full workout & exercises
Watch Exercise Demo
Stretching
No matter what training you are doing, make sure you are stretching at the beginning and end of each workout. This will ensure that you are protecting your muscles and will be far less likely to injure yourself and be out of action just before the fun begins.
Stretch along with these dynamic and static stretch sessions
Dynamic Stretching Session
Static Stretching Session
Get Fast & Agile
Pick 2 of these training techniques to add into your routine each week and alternate. We recommend keeping a Stamina session at the core and swapping out Speed and Agility on alternating weeks.
Stamina
Chose an aerobic activity of choice eg. running, cycling or rowing and work as hard as you can for 1-3 minutes and recover for 2 minutes. As you move through the weeks, you’ll be able to increase the amount of repetitions of this you do. That’s your stamina improving… well done!
Stamina Tutorial
Speed
Watch this short clip to learn how to adapt a stamina session into something that is going to make you super speedy on your feet. Perform at least once a fortnight.
Speed Tutorial
Agility
You’ve got to stay agile to play a good game of squash so move around the court. Watch this video to get the tips on how to carry out your own weekly-fortnightly agility session.
Agility Tutorial
Power Up
It’s the final piece of the puzzle. Making sure your legs are ready to push and power you around the court, add one of these sessions into your schedule at least once a week.
Plyometrics Tutorial
Leg Power Lunges Tutorial
This programme is just an idea to get you moving again before we start playing competitively again & avoiding injury. If you want to try out something a little more intense, increase the components until you’re huffing, puffing and hobbling your way to the water bottle! But above all else please train sensibly and only complete what you are comfortable with.
