By setting your sights high above the service line, this drill will test your ability to clear that front wall on a regular basis and help develop balance as you lunge forward using what could be considered your “wrong foot.”
Like the other drills we have discussed so far, this one requires both concentration and dedication; but, it will give an excellent workout while instilling information further into your subconscious mind.
1. Hit lengths
No matter their level, every player needs to work on the fundamentals of their game. Utilizing various squash drills as part of your training routine is an effective way to develop basic skills while simultaneously increasing overall game play. Beginning players may use these routines to improve footwork and shot accuracy while advanced players may use drills such as Four Corners Butterfly for increased challenge.
This solo squash drill is an efficient yet simple solution for hitting lengths of the court. Winning the length battle in squash is essential, and this drill helps ensure that you consistently hit balls to a good distance from where they begin their bounce – this way not only will powerful drives be delivered more consistently, but you will be able to move around the court more rapidly as well.
Start this drill by standing a few meters back from the front wall. Arrange your right foot so it aligns with the service box while your left foot slightly behind it; this will make lunging forward easier when hitting the ball. Once you feel confident with this drill, add in more repetitions and focus on both forehand and backhand lengths.
For an advanced practice session, try adding in more repetitions of the length cross drill as well. This will help you understand how to move from front wall into boast quickly, which is key for all successful squash matches. In addition, try making things harder by trying to hit all these shots without missing one!
2. Lunges
Lunges are an effective way to strengthen lower body strength and train balance; lunges can help build this strength as well. But because lunges may quickly become boring, make sure to add different variations and intensities so as not to become predictable (try holding weights for added resistance or walking goblet lunges for example).
Introduce lateral movements into your lunge routine to train balance. Start off by standing with feet shoulder width apart, taking one big step outward with your right leg while keeping both feet planted on the ground, then lunging down until your right knee touches the floor – repeat this action a few times on each leg until completed, before switching legs.
This drill can help to develop accurate shooting, while simultaneously developing speed. Aim to hit at least 25 balls above the service line without letting them bounce twice.
Once you can consistently master this figure of 8, add some power with cross court nicks. This shot requires both accuracy and power – for this drill try hitting at least five cross court nicks which you believe would be point winning shots; once this goal has been met you have accomplished the figure of 8.
Add variety to this drill by switching up the direction of your shot; try targeting both a target in the front corner and near to side walls; go for low lob serves or straight drives as this will increase difficulty and allow you to develop consistency.
3. Back lunges
Professional players often perform back lunges – an effective balance exercise as well as improving lateral movement and footwork – during games or practices. To perform one yourself, stand with one foot between the front wall and T-line with your heel planted while keeping both feet close together for the duration of a drill; initially this may feel unnerved but with regular practice it will become easier over time.
Once you have done several sets, you should be able to hit 30 consecutive shots without losing balance – an essential skill in hand-eye coordination sports such as squash. As your skills advance and become slightly more advanced, building power through figure of 8 work may also become important; to do this, hit two figures back-to-back – one forehand and one backhand constitute a shot and don’t go too crazy with this!
As a final point, physical endurance in squash is of equal importance. This is particularly evident during later rounds where your movements start to slow and become physically draining. Ghosting can help build endurance by doing it for about one minute a day, as this exercise aims at building the resilience of movements rather than cardiovascular health. A healthcare practitioner may also help treat or prevent injuries sustained playing squash through hands on manual therapy, soft tissue release techniques and rehabilitation exercises.
4. Target practise
Squash is a sport that demands players be adept in several skills, such as serving, volleying and footwork; understanding basic stroke technique; as well as regularly practising their serves, volleys and footwork on their own or with teammates. Individual practice can help develop these abilities but for optimal progress it is best practiced as part of a team setting where players can hone skills more effectively while reflecting upon mistakes made and learning from performances that would not otherwise be possible during matches.
Players have many ways to practice solo squash, from wall rallies and ghosting drills, to length cross drills that focus on hitting every shot above the service line once and allowing it to bounce once. Beginners should incorporate basic fundamentals into their routine – for instance starting out with length cross drills such as hitting across to one side of the court to focus on hitting above service line shots consistently will help players develop consistency as well as feel at home with speed of play on a squash court.
Another great drill is trying to hit as many targets within a certain period, providing some fun competition and keeping things interesting. For instance, doing a length cross drill for three minutes and seeing how many targets you can hit within this timeframe could be an excellent way to increase accuracy while keeping the game fun and exciting!
At first, practicing alone in squash may seem daunting and daunting; but with a proper approach and routine in place, even complete beginners can quickly become proficient and skilled players in just months.
5. Moving around the court
Moves must be performed in squash, including lunging to reach for the ball. A great coach will spend time teaching their players the correct posture and how to lunge effectively while staying safe – something which, with practiced hands, can add a tremendous amount of power and precision when hitting shots – which leads to improved shot control and ball trajectory prediction.
This drill can be difficult for some players, and without proper instruction it can be hard to master. With this drill you have 30 seconds to hit five cross court nicks that would win points; precision and power should balance well; the more practice this technique gets the better your results will become.
As with the previous two drills, this one can be challenging and may challenge both your stamina and ability to read your opponent’s game and time their split step more precisely. Furthermore, this drill forces you to think more about where the ball is heading than simply trying to hit it into the tin without thinking.