Senior Squash Sample Lesson

Anticipation and attack

deep drives, long drops, volleys

2 or 3 players on a court
1h 30mins

Warm Up - 10mins

jogging / backwards / sideways / lunging / Stretching

Strength, Conditioning and Coordination - 10mins

4 circuits for 30 seconds and switch. Move quick between the stations so there’s no rest until you complete one full circuit.

resistance-band walks – put a band around your ankles, give it a good stretch and walk the length of the court, hands crossed on your shoulders, pretending you’re walking on train tracks

https://www.instagram.com/p/Bp6xKUMHQef
Notes:

weighted golf swings – hold a light weight (2kg for example) low to one side of the body with two hands and squat
as we stand out of the squat we lift the weight across our body and until it’s high on the opposite side
repeat for 10

hurdle slalom – put some hurdles in a row and slalom in and out, moving left to right always facing forward
run backwards back to the start
repeat for 10

https://www.instagram.com/p/Bp5ApBVHBbF
Notes:

Patterns or Progressions - 1hour 10min

Session notes

We’re not normally encouraging playing long drop in a match, but in this session we’re replicating first a defensive/weak shot, and then an attacking shot
If we see our shot is tight, we can anticipate, and look to attack our opponents weaker shot by moving up in front of the T

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