This is a sample of the type of training the squash athletes at the AIS undertake.
Squash is a fast sport which may last a long time without a rest break, and so athletes must have good aerobic fitness to last the distance. This means for much of the year the emphasis is on aerobic training. There are times in the year, however, when the emphasis will be on strength work.
Planning the training year to make sure all aspects are attended in relation to the time of competition ensures maximum fitness gains. This planning or 'periodisation' also builds in time for recovery and off season workouts.
Although training is done mostly as a group, each athlete has an individualised program which is tailored to suit their particular needs and depends on training age, tournament commitments etc.
Weekly training sessions include:
- Aerobic training squash running, water running, cycling, versa climbing and on court "ghosting" manoeuvres or a combination of one or more.
- Resistance work in the gym.
- On court skills drills and coaching.
- Stretching routines and special stabilising exercises.
- Speed sessions.
- Occasional leisure activities such as swimming, volleyball, surfing, golf, badminton and basketball are combined with the training routine.
Training programs for juniors or beginners would be very different to this program. Ask your coach for a program suitable to your level.