Boost your strength with these squash drills
What's the story
Squash is a sport that requires intense physical and mental agility. To truly shine, players need to build exceptional stamina.
This article shares effective drills for boosting your endurance, ensuring you stay competitive and sharp throughout the match.
By targeting both physical strength and mental resilience, these drills enhance your overall performance, making you more nimble and enduring during matches.
#1
Start with ghosting drills
Ghosting drills involve going through the motions of squash without actually hitting a ball.
Players move to different court positions either in response to a coach's call or randomly, emphasizing footwork and speed.
This exercise boosts cardiovascular fitness, agility, and reaction times.
By replicating match conditions minus the ball, players can focus on honing movement efficiency - this is key for building endurance.
#2
Incorporate court sprints
Court sprints are rapid-fire dashes across the squash court.
From one end, you sprint to the front wall and back, repeating the process as fast as possible for a set number of reps.
This drill builds explosive power and speed, while also supercharging your aerobic capacity.
It's a tough workout that tests your limits, but it conditions your body to sustain high energy levels throughout extended matches.
#3
Practice rallies with a partner
Another great way to build endurance is by engaging in long rallies with a partner.
Try to hit at least 20 shots in a rally, the idea is not to win points but to sustain a consistent pace and accuracy.
This exercise not only boosts your stamina but also trains you to maintain shot accuracy under fatigue—a key factor in long matches.
#4
Utilize solo ball drills
Solo ball drills: Hit the ball against the wall in different patterns, don't let it bounce more than once before hitting it back.
Push yourself by setting goals for how many times you can hit it in a row. Try to reach at least 50.
It greatly improves hand-eye coordination, focus, and physical toughness, building agility, speed, and aerobic endurance for squash.