Want to improve your squash game?
Our top training tips to improve strength and fitness for squash:
Fitness: HIIT (High Intensity Interval Training) incorporates short bursts of high energy with rests in-between similar to squash. Add in some cycling or jogging as well in your weekly training schedule to build endurance.
Strength Training: focussing on the lower body, with movements like squats, lunges, and leg press exercises to strengthen the quadriceps, hamstrings, and glutes. Additionally core exercises, like planks, russian twists, and leg raises to strengthen the core, which is essential for stability and power in squash movements. See a Hiscoes trainer for a squash specific weights program.
Speed & Agility: Tin touches on court, shuttle runs, agility ladder and cone drills are effective training tools.
Flexibility & mobility: foam rolling and dynamic streching can be good to increase mobility and warm up the joints, while static stretching and yoga are good to increase flexibility.
Skills Training: ghosting – practice on-court movements without the ball to improve muscle memory and conditioning. Solo Hitting – work on your swing, accuracy, and technique against a wall. If you enjoy skills training, the best way to improve is to see a coach!
