Squash

Squash specific training

The following Sports Coach pages provide information specific to the sport of Squash:

• Planning a Squash Training program
• Plyometrics for Squash
• Preparing yourself for competitive play
• Training Program - 40 yard Dash
• Find a Coach

Developing a training programme

You will find the following pages useful in developing your Squash fitness training program.

Planning the training

• How to prepare your training program
• Example training program
• Performance Profiling - how to identify weaknesses in your skills

General strength development

• Circuit Training - develops strength and endurance
• Weight Training program using dumbbells
• Weight Training program using free weights and machines
• Weight Training program for sprinters - uses Olympic lifts

Developing elastic strength

• Plyometrics
• Plyometric Exercises - Arms
• Plyometric Exercises - Legs
• Plyometrics High Intensity Exercises - Legs
• Complex Training - using weights and plyometrics exercises

General conditioning

• Developing your Core Stability - Abdominals and lower back
• Conditioning exercises for the legs
• Conditioning exercises for the lower legs
• Conditioning exercises for the upper body

Agility training

Some of these pages contain performance evaluation tests but they also make good training sessions.

• 'T' Drill Test
• Agility Ladder Exercises
• 505 Agility Test
• Illinois Agility Run Test
• Zig-Zag Test

Speed development

• Speed Training
• Speed Reaction Drills
• Running Economy

Endurance training - cardiovascular development

• Developing your VO2max
• Interval and continuous training
• Hill training
• Training with a heart rate monitor - Training Zones

Nutrition

• Nutrition - determining your daily requirements
• What to eat when training and competing
• Nutritional tips
• Sports Drinks

Psychology

• Sports psychology
• Relaxation techniques
• Overview of mental imagery
• Mental imagery - developing the skill

Power Speed Resistor Provides resistance from partner for sprint training drills. Select this link for more information on "Power Speed Resistor".

Step Training Hurdles Excellent for agility, plyometric and sprint drill training. Available in 6 inch, 9 inch and 12 inch heights. Select this link for more information on "Step Training Hurdles".

Medicine Balls Medicine balls are a great multi-purpose training tool that can be used alone or with a partner to improve core strength, functional movements, reaction time, and coordination. Select this link for more information on "Medicine Balls".

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Squash
• Planning a Squash Training program
• Plyometrics for Squash
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2