Next Level Squash Performance Academy

This exercise is a great example of improving two unique parts of sport. 1.) Reaction training and 2.) Processing speed (the goal of making decision making faster). There’s been a lot of science about training for cognitive purposes.

Coaching Tip: Dynamic Single Leg Stability exercises help train both loading and stabilization. We break this down by individual legs, especially given Amanda’s continual need to improve strength post Achilles rupture! Here she’s demonstrating her ability to dynamically absorb load and produce force. Key with squash players given that there are lots of single leg movements

Coaching Tip: The ability to decelerate and plant stop so you can change directions is a key element. In this movement breakdown we turn a simple run into a single leg plant stop and change directions by backpedaling. We don’t often move backwards but when we do we have to make the movements efficient. The “choppy” step in between each backpedal helps to load the ankle before you plant your foot to move backwards..


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Squash Performance Tip: in another break down of an important movement, these “fake med ball throws” are excellent for adding better leg plant for quick lateral movements. By forcing the leg to counter the movement of the ball by applying pressure down and out, it will help you go from acceleration to acceleration.

Coaching Tip: Banded backpedal is a great way to improve your retreat foot work and power. We only use a small segment of retreat work in the program, but it’s a very useful tool to be able to use it when you need it.

Coaching Tip: Still breaking down movements. These lateral stopping movements help with re-acceleration. Today we’re concentrating on proper ankle-knee-hip alignment when going from going from linear to lateral movements

Coaching Tip: This random Shuffle drill last no more than a minute but the key is to move as fast as possible. The key is to improve lateral movement, agility, quickness and reaction time. These are crucial movements for squash.

Coaching Tip: Falling starts are a great way to induce good linear drive in acceleration. In squash you are put in many different types of movement so having the ability to accelerate from different positions is important

Coaching Tip: Wall drives A great way to increase linear acceleration. Do three sets of 11 and over time you’ll see your drive get much better.

This exercise looks simple, but is really an effective performance exercise for acceleration. The devil is in the details. Notice that the staggered start to put emphasis on the drive leg. Also we are only doing one step. The key is to master the drive phase of acceleration. These are all key skills for squash. Especially when you have to catch up to drops in the front court.