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SUMMER TRAINING PLAN TO GET POST-COVID COURT READY

28th July 2021

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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.

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