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Solo Squash

Solo Session Training

  • Bike 1km
  • Back Lifts
  • Hammy Activations
  • Downward dog – Child
  • Lunge and rotate arm up
  • Skipping

Stand in serve box & quick volleys – 50 each

Stand on tee and drive ball x-court into deep option – 50 each

Stand on tee and drive ball x-court into short option – 50 each

Gated controlled front corner ghosting – 10 x 2 sets

Controlled straight drives with target – 50 or 5min

Figure 8 Volleys – 10, 20, 40, 50

Deep Lift, Volley Deep, Controlled Drop, Drive – 5 Min

Aerobic Conditioning

S&C Aerobic Conditioning

  • 1x continuous steady state session
  • Maintain Zone 2 for 60-90mins.
Anaerobic Conditioning

S&C Anaerobic Conditioning

  • Assault Bike
  • 2x Per Week
  • 6x 30sec sets
  • 4min Rest
plyometrics 1

plyometrics 1 Program

  • Coming Soon
plyometrics 2

plyometrics 2 Program

  • Coming Soon
Fitness Session

Squash Fitness Session

  • Coming Soon
Schedule

S&C Training Schedule

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