Heading into a squash court without a clear plan often leads to wasted time and unfocused play. While match play is crucial, dedicating sessions to improving specific aspects like technique, tactics, and physical fitness is equally important. Here’s a practical guide to structuring a 60-90 minute training session, tailored for players with a solid foundation in squash.
Warm-Up (Before Your Court Time)
Maximize your court time by warming up elsewhere, such as on a bike, treadmill, or with light stretches in the corridor. Start with gentle exercises that gradually raise your heart rate and warm up your muscles. By arriving at the court ready to play, you’re being efficient and respectful of your partner’s time.
Feeding (10-15 Minutes)
Start the session with feeding drills to focus on technical precision. One player at the backcourt plays drop shots, while the other, positioned near the T, returns drives. Rotate roles every 20-30 shots and alternate sides. You can also practice volleys using the same setup. Add targets on the court for both players using tape, shoes, or rackets to sharpen accuracy.
Drills (20-30 Minutes)
Introduce movement-focused drills to refine both your court coverage and racket technique. Drills don’t always mimic match play but enhance your ability to execute a variety of shots. Some popular options include:
• Continuous drives on one side.
• Boast-drive combinations.
• Drive-crosscourt or boast-crosscourt-drive sequences.
• Drive-drop variations.
The aim is to practice versatility and improve consistency across different scenarios.
Conditioned Games (15-20 Minutes)
Conditioned games are excellent for developing tactics within specific parameters. Examples include:
• Backcourt-only games: Limit shots to the backcourt, then introduce volley drops to bring play to the front.
• Half-court games: Play within one half of the court, switching sides after each point or using crosscourt lobs to change sides.
• Front vs. Back: One player focuses on backcourt shots, the other on the frontcourt.
• Three-quarters or two-quarters games: Eliminate certain sections of the court to focus on specific areas.
Get creative, but ensure every game focuses on both strategy and technique.
Normal Games (15-20 Minutes)
Conclude the session with one or two regular games, applying everything you’ve worked on. This is your chance to integrate improved racket technique, movement, and tactical awareness under real match conditions. Push through physical fatigue to simulate competitive scenarios and test your limits.
Physical Training and Cool Down (5-10 Minutes)
End the session with brief fitness exercises such as court sprints, ghosting, or core work. Though it may not be the most enjoyable part, even a short burst of physical training can make a noticeable difference over time. Finish with a gentle cooldown—light jogging or walking—and stretch to aid muscle recovery.
In Summary
A well-structured training session ensures you get the most out of your time on court. By progressively working through technique, movement, tactics, and match play, you’ll see noticeable improvements in your game. Add a fitness component for extra benefit, and don’t skip the cooldown to keep your body in top condition.
