Footwork is an indispensable skill for squash players to hone, helping improve shot-making ability, reaction times, and overall game. Implementing footwork drills into your training regime can give your game an extra edge against rival players.
This drill is an adaptation of shadowing or ghosting to improve movement patterns and footwork, and can be completed alone or with a partner.
1. Lunge Drill
Squash, like other racquet sports, requires mastering both footwork and body movements patterns to play well. Regular practice of these drills will improve agility and performance on court. One such exercise called the Lunge Drill can improve footwork strength as well as balance coordination endurance of players.
Start by positioning a chair or large object in the middle of your workout space. Set two cones or targets – one within reach of your chair/object and another 5 meters further away – on either side. Sit comfortably as you begin this drill seated before rising off of the chair to sprint to the left of one cone (figure 8 style movement that emphasizes agility while demanding focus and concentration).
Once you have mastered this movement, move onto a more dynamic version of the drill. Stand on the T-line of a squash court with a ball machine feeding from the back right corner (assuming you are right handed). When returning the ball to its starting position on your right (assuming right handedness), make your return trip and secure a rebound rebound in front left corner for scoring purposes.
Focus on maintaining an intensive and repetitive drill to develop muscle memory that improves speed and accuracy of returns.
2. Split Step Drill
The Split Step is one of the key footwork steps in tennis. It enables you to jump and push off with both feet as you approach the ball – something which cannot be accomplished without proper execution! Without an effective split step you will find it harder than ever to maneuver around your opponents quickly and make quick reactions.
The split step involves jumping off of a small platform or low cone and landing with both feet with knees slightly bent – this gives a sense of pushing off with balls of feet to create a reactive force and is crucial for quickly getting in position and responding to fast incoming shots.
This step can be used when returning serve or approaching the net. To use it effectively, start your split step jump slightly before your opponent hits the ball – this ensures your feet are loaded and ready for movement as you reach for it.
Another effective method for honing the split step is through shadow practice with a partner. Have them throw a ball several meters away, and perform your split step as your partner watches from afar. Repeating this sequence six to eight times will allow you to develop both the feel of jumping as well as react quickly when something unexpected comes your way.
3. Lunge Drill with Variation
Follow-up lunge drill, this variation adds a twist that targets core muscles. Stand with feet hip-width apart and hold hands together in front of chest to contract your core, then step forward onto your right foot into lunge position before bending knees to lower yourself into lunge position and bend knees further to lower yourself further. Drive off front heel as soon as out of lunge to return back up to standing without stopping or stuttering; any hesitation means too far into lunge position or not enough force being applied by front foot when pushing off! If either occurs then too far into lunge position or your front foot has not pushed through with enough force in one continuous movement back out from it!
Repeat for your required number of repetitions and consider adding weighted medicine balls for additional challenge to balance and [core] stability.
This drill can be combined with others such as the split step for maximum effect. Once you’ve mastered its basics and can perform them without distraction from the ball, introduce other conditions such as ghosting and cross court nicking to expand its use and develop your speed for hitting quick volleys that lead to reliable rebound shots. This drill provides great training to improve both quick volleys and secure quickrebounds!
4. Lunge Drill with Variation
At this stage in a player’s development, moving backwards with an open stance may already be part of their game; however, there’s always room for improvement and this drill provides the ideal way to do that.
This variation on the basic lunge exercise adds a band around the front knee for added support and feedback on knee position when returning from lunges. Coaches usually instruct players to maintain an overlying knee when in lunge positions; while this works for most individuals, those with long limbs may require to move their knee forward in order to attain correct position.
Another feature of this drill that makes it particularly effective is that it forces players to move from side-to-side, which helps target hip adductors (muscles located within the inner thighs). Unlike some more complicated lunge drills found online video show reels, this one is straightforward and provides ample coordination work for both legs.
5. Lunge Drill with Variation with Forehand
This drill requires both concentration and body stability to complete successfully; specifically lunging. You have 30 seconds to hit five cross court nicks that you believe would be point-winning shots for an opponent; this drill also serves to develop precision as well as power like the pros do! It’s fun too – you will likely learn something!
This version of the ghosting drill adds a slight variation by including playing shots while ghosting. This drill teaches players to switch their dominant foot between different lunging positions during matches – something which may prove challenging!
To perform this drill, players should position themselves along the T-line of a squash court and place themselves within reach of a ball machine that feeds straight balls directly towards them. Lunge forward and attempt volley drops using your non-dominant foot while pushing off with their non-dominant foot simultaneously – it may initially prove challenging; but with practice it becomes easier and can help improve player speed and reaction times.
6. Lunge Drill with Variation with Backhand
This variation of the Lunge Drill emphasizes improving movement on both axes of sagittal plane (forward and backward motion). By targeting this aspect, you can gain greater stability when shifting in either direction as well as decrease injury risk.
In this video, the player starts from the middle of the court and gradually backpedals with an open stance to both back corners, then hits cross court nicks before moving back with open stance to both back corners again. This drill is repeated until each move becomes seamless for maximum effect.
Another advantage of this drill is that it can be completed independently; no coach or training partner is necessary. This makes it an excellent warm-up drill before matches or practice sessions as it offers both movement and stability training at the same time.
By learning the proper footwork patterns, players can increase their speed and gain a competitive edge on the squash court. Furthermore, effective footwork will conserve energy and avoid exhaustion during matches and tournaments, thus becoming an essential skill that all racquet sports athletes should work on honing in order to advance their game.
7. Lunge Drill with Variation with Backhand
The Lunge Drill with Variation is an effective drill to practice playing shots off of your backhand foot. While it may not always be possible to move forward into shots and use your preferred foot, developing this ability is key for playing off any foot.
This drill involves having players move around the court alternating lunge positions (forward, side and drop-step). This helps develop their ability to transition quickly between one lunge position to the next while increasing lateral movement and agility.
Before starting squash practice, this drill can help set your mind in the right frame of mind and focus on their technique. Furthermore, including it as part of a pre-season conditioning program may assist players in getting ready for what lies ahead in terms of physicality.
The nick is an intricate shot to master and often the difference between victory and defeat. This drill aims to improve players’ nick and build up a powerful backhand by hitting five cross-court nicks within 30 seconds.