Athletic Development for Squash:

Manual
For Building Better Players

Athletic Development for Squash

Authors

Chris Wade, MA, CSCS

Co-Authors

Charles DeFrancesco, CPT

Justin Petraglia, CPT
Chris Petraglia, CPT
Robert Inesta, DC

Contributors

Seth Forman, MA, CSCS

Lee Witham, MA
Damon Leedale-Brown, BS, CSCS

Library of Congress Cataloging-in-Publication Data

Wade, Chris, 1967
Athletic Development for Squash: The Pure Fit Club Manual for Building Better Players
Copyright by Pure Fit Club, 1133 Westchester Avenue, White Plains, NY, USA

Table of Contents
Introduction
I. Traditional Squash Programs v. The Pure Fit Club Program
II. Assessments
III. Exercise Library
A. Warm-Ups and Movement Drills
B. Explosive and Resistance Training Exercises
C. Balance and Prehabilitative Exercises
Appendix A: Assessment Score Sheets
Appendix B: Descriptive List of Sports Seminars
Appendix C: Pure Fit Club Squash Specific Training Plan
About the Authors, Co-Authors and Contributors

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Introduction
This manual was written and designed for the squash coaches, parents, and most of all, the
athletes who are training in our sport-specific strength and conditioning program. We want to
welcome you and provide you with a document that will allow you to get the very most from your
work with us.
Our program exists to build better, faster, more agile, victorious squash athletes. Weve
designed it with the most rigorous, scientific and updated principles of athletic development. The
program will be implemented at state-of-the-art facilities and led by expert coaches. But youthe
athletes, the squash coaches, and, yes, the parents tooare participants in this process. The more
you know about what we are doing and why we are doing it, the more youll benefit from our
program.
No one expects you to study or memorize the contents of this book. Nor should anyone feel
compelled to read the book in its entirety. The book is meant to be a ready reference for you
throughout the program. But youll get more out of your first few sessions with us and generally be
more comfortable using both the book and our year-long training program if you take a few minutes
now to Chapter 1.
Finally, we want to thank you for joining us and encourage you to reach out to us directly
wherever this book isnt sufficient.

Chapter 1
Traditional Squash Programs versus the Pure Fit Club Program
The narrow scale of the court and the speed of the ball have combined to make squash one of the
fastest, most skill-driven and tactically specific sports on earth. Historically, squash players have
adapted to the games nature by devoting themselves with almost religious zeal to year around
competition and squash skill training, coupled with an equally strong bias towards year around
aerobic conditioning. On the surface, this seems like a reasonable strategy: if you want to get better
at a task, simply practice that task again and again through hours of repetition.
At Pure Fit Club we take a radically different approach. We recognize the need for rigorous, yearround attention to squash-specific skill training. Thats why weve partnered our program with the
best squash coaches in the region to provide continuous and progressive skill development. But we
see athletes who compete and compete and compete without end or season, and we ask when are
they preparing to compete? When are they training to be better? Indeed, our approach is rooted in
the proven principles of exercise science and the field of strength and conditioning, which tell us
that applying the same repetitive stresses year-round is a kind of madness. An athletes competitive
peak is exactly that: a peak in performance (called the super-compensation period) that is
surrounded by a rise in performance on one side and, on the other side, a decline in performance.
Anyone who ignores these nearly physical laws of compensation and super-compensation, is, at
best, doomed to perform well under their potential and, at worst, headed toward injury.
What is called forwhat we have createdis a scientifically driven approach to training better
squash athletes. The most unique aspect of our program is its emphasis on speed, power and
agility. It is important to be precise about these terms. Speed comprises the skills and physical
abilities needed to move the body at extreme velocities. Agility is defined as the skills and abilities
needed to change the bodys velocity or the direction of that velocity. And power is the ability to
apply force quickly. Applied to the court, these three qualities are the most fundamental elements
of squash fitness. They are governing factors that determine who can get into and out of corners
faster, the speed of ones serve, and the area an athlete can effectively cover. In short, the speed
and three dimensional mobility of squash rewards the fastest, most agile players.
Building that speed, power and agility requires a thoughtful, coherent plan. This is where much of
the excessive and year-round focus of traditional squash training is so off base. Six weeks of hard
endurance training are often sufficient for an athlete to achieve up to 85% of their potential
VO2max. This explains a common aphorism in the world of track and field: six weeks to develop
endurance, six months to develop speed. Track coaches say this because they know, even for
middle distance runners who compete in aerobically dominated events of 5000m or more, that the
focus of most of their off-season training should be strength, power, speed, and technique and that
1

serious aerobic training should be postponed until right before the competitive season. They know
that heavy, repetitive aerobic training done in a given week will dramatically reduce if not entirely
negate anaerobic work (e.g. speed, power and agility training) done in that same week. Indeed, this
approachpostponing intense endurance training until it is needed competitively, so that speed,
power, and agility can be developed in the pre- and post seasonsis the norm at the professional,
Olympic, and elite collegiate level athletic programs. The idea that many of us grew up with, that all
athletes need to develop and maintain a year-around aerobic base, is greatly flawed. If your sport
requires speed, power and agilityespecially if your sport allows for intermittent bouts of work and
recovery the way squash doesthe only effective way to maximize your potential is to build a
training plan in which you make these skills and abilities important training priorities for a
substantial proportion of your training year. That is precisely what we have done. The rest of this
chapter is an abstract of that calendar and the specialized methods well employ to maximize your
speed, power and agility for your next squash season.1
Periodization Plan
As weve already gone to great pains to make clear, we believe that the most important elements of
athletic fitness for squash players are speed, power and agility and that these attributes must be the
priority of focus for a significant part of each training year. In other words, we need to plan our year
in seasons. In the strength and conditioning community we refer to these large, year-long cycles as
macrocycles. The yearlong macrocycle is then broken down into smaller mesocycles of several
weeks to months and are themselves broken down into weeklong microcycles. Appendix C provides
a detailed graphic representation of the entire year long macrocycle and tables that explain the
location, length, and type of training that will be conducted each week. But before you get too
deeply into which days youll be doing speed work and which youll be working with weights, its
helpful to understand the broad objectives weve laid out on the training calendar:
Mesocycle 1: Preseason-17 weeks from July 1st to November 7thMajor focus is on explosive
power and movement, though aerobic conditioning takes on a greater importance in the last three
weeks of this program.

For good discussions of the incompatibility of aerobic coupled with anaerobic training see the following: Dudley, G.A.
and R. Djamil, Incompatibility of Endurance- and Strength Training Modes of Exercise, Journal of Applied Physiology,
59:1446-1451; Kraemer, W.J. and N.A. Ratamess, Endocrine Responses and Adaptations to Strength and Power
Training, in the The Encyclopedia of Sports Medicine: Strength and Power in Sport, 2nd ed., P.V. Komi, ed. (Malden,
MA: Blackwell Scientific, 2003), 387-406; Nicholas A. Ratamess, Compatibility of Aerobic and Anaerobic Modes of
Training, in Essentials of Strength Training and Conditioning, 3rd ed., Thomas R. Baechle and Roger W. Earle eds.
(Champaign, IL: Human Kinetics, 2008); Ann Swank, Adaptations to Aerobic Endurance Training Programs, Ibid., 131
and R.C. Hickson, B.A. Dvorak, et al, Potential for Strength and Endurance Training to Amplify Endurance
Performance, Journal of Applied Physiology 65:2285-2290, 1988; R.E. Johnston, T.J. Quinn, R. Kertzer and B.B.
Vroman, Strength Training in Female Distance Runners: Impact on Running Economy, Journal of Strength and
Conditioning Research, 11:224-229: 1997; A.P. JUung, The Impact of Resistance Training on Distance Running
Performance, Sports Medicine, 33:539-52: 2003; A.M. Jones, A Five Year Physiological Case Study of an Olympic
Runner, British Journal of Sports Medicine, 32:39-43: 1998which found that most improvements among experience
runner came not in years when VO2max increased but in years in which strength and technique increased!

PRIVATE SESSIONS OR SMALL GROUPS? Our athletic development

programming is built around a combination of private training and small group
trainings or clinics.
The Role of Group Instruction:. We use age-normed groups (Youth, aged 11-14; and
Developmental, aged 15+) with athlete:coach ratios that never exceeds 6:1. We find
that for certain aspects of sports performance training that small groups work better
than private training. For instance, an athlete struggling to learn a new movement
the snatch or mini-hurdle plyometrics for examplemight struggle if her only model is
25 year old expert. But in a clinic, the athlete can compare the mastery model
provided by the coach to a series of different peer models. This dramatically
increases the rate of learning for certain skills. Moreover, the team-like atmosphere of
the small group tends to produce a kind of focus and intensity that is particularly
desirable for speed and power training.
The Role of Private Training: As much as we like to model our athletic development
trainings around group instruction, 1-on-1 sessions have an indispensible role to play
in the development of an athlete. Most athletes need help correcting posture, working
on individualized flexibility programs, and addressing movement faults. While we
endeavor to further and support this kind of training in our clinics the reality is that
such specialized yet essential training needs to be built around a 1-on-1 coaching that
fosters the focus, trust, and long-term relationships necessary for safe and effective
participation in athletics.
Though individualized needs will differ we find that the best model is for athletes to do
three to-four group clinics coupled with one-to-two private sessions per week in-offseasons; and one-to-two sessions of each, as the schedule will allow during the
competitive season.

Mesocycle 2: Competitive Season12 weeks from November 15th to March 15thIntent is to

maintain speed, power and agility gains while maximizing skill and aerobic gains such that a true
competitive peak is achieved at the height/end of the season; weight and movement training is
drastically reduced, but still important as the athlete focuses far more attention on skills and
endurance.
Mesocycle 3: Active Rest6 weeks from March 16-April 30thGoal is to help the athlete to recover
from the competitive season both mentally and physically. Training volumefrom weight training
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to squash lessonsis greatly reduced. There is a new emphasis on corrective and prehabilitative
exercise and the addition fun cross-training from distance running to cross country.
Mesocycle 4: Off-Season7 weeks from May 1st-June 24thGoals similar to the pre-season but with
more teaching/coaching of technique and less overall intensity.
Keep in mind that the off and pre-season will deliberately reduce aerobic training and, to a lesser
extent your squash training. Some of you may feel a bit uneasy about this at first because it is so
different from what youve probably done in the past. But trust us, we will use the off and preseasons for innovative training that will have a tremendously positive impact on your game.

Movement Training
Movement training occupies approximately half of all the sessions we built into our year-long
squash program. The movement components of our other sports specific training programs are
dominated by multidirectional sprinting mechanics that are often quite similar across sports as
diverse as soccer, basketball and lacrosse. But the movement skills required on the squash court are
unique in their brevity and repetitive nature so we designed a program that adheres to the sound
principles of speed training but reduces or eliminates elements that are not specific to squash. The
objective is two-fold. First, we want to reduce the incidence of injury among our athletes, especially
the elbow, shoulder, low back, knee, and ankle injuries that are so pernicious in the squash
community. Second, we want to teach sound movement patterns and, eventually, teach them at
explosive, plyometric speeds. It is important to note that as strength and conditioning coaches, we
will leave the teaching the actual tactical movement skills to squash coaches. But what we can
guarantee is that the athletes we train will go back to their coaches with safer, faster, more agile
patterns of movement that are specifically adaptable to the short, explosive yet repetitive
movements the coaches want to teach! We do this by focusing on 6 types of movement training.
1. Thermogenic and Dynamic Warm-UpWe begin each session with a two part warm-up. The first
part is designed warm-up the body to the point where the athletes have all broken a light sweat.
Rather than sending the athletes to run a lap which lacks specificity, we normally complete a series
of short close calisthenics like the jumping jack series pictured in the exercise library (Chapter 3).
We then progress to a series of dynamic stretches. Dynamic stretching is critical because stretching
this waythrough movementallows the athlete to prepare for more demanding movements by
putting their joints through the angles they are about to employ. Keep in mind that we do this to
prepare the athletes for the movement lesson, but that our secondary and tertiary objectives are to
start to grove proper movement patterns and skills and to help the athletes build a repertoire or
habits that they can use when they warm-up for squash matches.
2. Dynamic and Static Flexibility TrainingIn addition to our warm-up protocols, we use a series of
drills and stretches to help athletes gain needed flexibility. Sometimes this takes the form of getting
an athlete statically stretch a hypertonic trapezius muscle (a common precursor of shoulder injury in
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squash players) or helping athletes to get to work on the dynamically to get into low squats and
lunges through hurdle mobility drills.
3. Corrective and Prehabilitative MovementSection C of Chapter 3 lists and describes more than
thirty commonly used corrective and prehabilitative exercises that we commonly use with squash
players. Some elements of this kind of training are included in every session. But two commonly
used exercises might help explain what we are trying to achieve. Partner resisted anterior tibialis
raises are a way of working the muscle on the front of the shin (the anterior tibialis). It is common to
see athletes whose calf muscles are always tight and whose anterior tibialis is weak and overstretched, a condition that makes it impossible for the foot to land properly in a plyometric or
explosive posture and, in severe cases, leads to Achilles tendon injuries that all too common among
squash players. By strengthening the anterior tibialis we are helping to stretch the over-tightened
calf muscles, reducing the risk of injury. Another important example of our squash-specific
corrective exercise protocol is the YTW exercise. Most people, and especially squash players, tend
to develop a posture wherein their chest and latissimus muscles are over-tight which pulls their
shoulders into a rounded or slouched position. This is more than an aesthetic problem. This
posture limits an athletes range of motion, reduces the amount of power they can produce in
throwing or striking motions (e.g. the serve), and makes the shoulder joint less stable and thus more
vulnerable to injury. The YTW corrects this posture by activating and strengthening the middle
trapezius and rhomboids that are primarily responsible for pulling the shoulders out of that posture.
Finally, and perhaps most important of all, we spend a great deal of time perfecting the pattern of
the lunge. This movement is so critical to and often repeated in squash matches that most squash
players develop poor lunging technique because they do it too often with little attention to form.
These poorly executed lunges are a significant factor in a number of typical squash injuries, most
notably injuries to the knee and low back. By coaching technique in a variety of lunge drills we can
correct these movement faults and ultimately make the athlete both safer and quicker.
4. Balance and Agility TrainingOur balance and agility training is best thought of as applying the
optimal movement patterns, joint angles, and force vectors to high speed movements. Keeping in
mind that most injuries in sport occur when athletes are trying to decelerate or change direction,
and that the ability to do so is defined as quickness, you should understand that what we really
want to achieve when we break out the agility ladder or do single leg bounds, what we are really
trying to do is make them faster, more resilient athletes.
5. Jump and Plyometric TrainingPlyometric training is training designed to stimulate in maximizes
the bodies use of the elastic or spring like energy of its connective tissues in conjunction with
muscle actions or movements. Training this springinesswhich in academic terms is known as the
stretch shortening cycle or myotatic reflexis of great importance because effective myotatic actions can
produce as much as two thirds more force as the non-myotatic action of muscles firing alone. That said, it is

also important to point out that proper plyometrics have been greatly abused and misapplied in the
U.S. with mediocre performance and injury being not uncommon effects. Thus, we make sure that
all our coaches are experts in field of plyometrics and that the loads we are applying are safe and
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appropriate for each athlete. One of the most effective and important techniques we use is also the
safest: the mini-hurdle series described in the exercise library. It is safe because it begins with
simple, non-plyometric progressions and because these allow the athletes to demonstrate perfect
joint angles and technique before embarking on the plyometric versions. And it is incredibly
effective because it teaches a very functional form of movement that mirrors real life movement
patterns.
6. Explosive Weight TrainingOur use of weight training has little or nothing to do with making
muscles grow or look flashier. Nor do we hope to turn squash players into competitive weightlifters.
Our use of weights is focused almost exclusively on training the central nervous center to
coordinate more of the athletes existing muscle, to achieve that recruitment more rapidly, and to
control those muscle actions with perfect dexterity. In other words, we want to use weights to make
our athletes faster! Yet, this is one of the most important and least understood parts of our
program. What we do is often called Olympic-style weightlifting because it is based on the two
weightlifting exercises that are contested at the Olympics: the barbell snatch and the barbell clean
and jerk. Both of these lifts involve taking a heavy weight from the floor and (in a single motion in
the case of the snatch, or two motions in the case of the clean and jerk) putting that heavy weight
over head. To do this, even with a sub-maximal weight requires a specialized technique that has
great benefit for any athlete whose sport requires fast, powerful application of force through the
feet into the ground (e.g. anyone who runs, jumps, strikes or throws from their feet!). The effort
must be done in three quick but highly coordinated movements or pulls. The first pull involves
dead lifting the weight from the floor to just past the knees. Once the bar passes the lifters knees
the second pull begins as the athlete can now employ the muscles of the hip (e.g. gluteus maximus
etc.) much for effectively which allows her or him to generate far more speed with the bar. The
second pull continues until the lifter is standing in a fully erect or extended position. At this point
the lifter must immediately begin the third pull. This last pull begins with the simultaneous
activation of the muscles that flex the hips (e.g. psoas and illiacus) relaxation of the hamstrings,
glutes, and quads that had driven the lifter into the standing position. The lifter is now, in this final
pull, attempt to get beneath the weight faster than it can fall, beating the weight by getting
completely underneath it and catching it in outs stretched arms. Remember that the weight was
heavy, not so heavy that it couldnt be lifted off the ground but far too heavy for it to be simply
placed over head through simple upper body strength. Thus, what the lifter is really doing is using a
maximal effort to generate upward velocity of the bar and then to get under bar. The whole-body
cycle of perfectly coordinated muscle contractions and relaxations is the pay off. It utilizes the same
myotatic reflexes and recruitment patterns as a plyometric exercise but because the weights are
much greater than body weight the sports performance benefits are much better too. Indeed,
Olympic lifters are known to have both the greatest flexibility and a greater vertical leap than all
other Olympic competitors. Thats why nearly every college, Olympic, and professional sports
franchise utilizes these lifts. But not all explosive/Olympic style lifting is created equal. Americas
cultural understanding of what weight training is and what it will/should accomplish is so skewed by
body building that even many people who purport to teach the Olympic lifts dont know what they
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are doing. Some are merely teaching poor or counterproductive techniques, while others are
actually hurting athletes. What follows in Figures 1 and 2 give descriptions of the attributes and
procedures that make our facility one of the best sports performance training center.

Figure 1
General Attributes of our Olympic Style Training Facility
-Marc Chasnov, Head Weightlifting CoachA physical therapist, lifetime competitive lifter and USAW
Master Coach, Marc has written extensively about the technical and sports related aspects of Olympic style
lifting. He has also had an exceptional career as a coach, having coached the following championship lifters:
1987- Womens World Weightlifting Championships Assisted Suzanne Kim
1989- Olympic Sports Festival, Oklahoma
1993 Olympic Sports Festival, San Antonio
1994- NACACI Championships at the OTC
1996 Olympic Games, Atlanta GA. Personally coached his lifter, Konstantine.1985-1995 Coached team
members at National Championships
-Every Pure Fit Club Coach holds a at least the Level I Weight lifting course with years of experience teaching
sports performance lifting techniques.
-State of the Art Equipment including 6 platforms, 2,300 k (5000 lbs) of bumper plates, racks, blocks, jerk
boxes, etc.

Figure 2
General Procedures for Lifting at Pure Fit Club
-Coaches know their athletes and make general plans about what they are hoping to do in the
weight room before each session. But there is no written plan that details each day of training.
Written plans dont work for this kind of lifting because all the training variables--the exercises
assigned, repetitions, and especially weight liftedneeds to be adjusted day to day and even within
the context of each workout depending on the performance of each athlete.
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-Our gym is a serious place devoted to safety and performance.

-No music, no food, no horse play.
-The coach is always in charge. The athletes does not pick his/her weights, the coach does.
-One person lifts at a time; no one talks while a lift is underway. Every repetition is coached.
-The coach and therefore the athletes priorities will always be 1.) Proper Technique 2.) Bar Speed
3.) Then and only after the athlete demonstrates good technique and speed will the coach authorize
a weight increase.
-Athletes come to our training sessions with different levels of skill, widely divergent levels of
flexibility, and unique motor patterns. Moreover, our athletes change from one day to the next.
With this in mind, we tailor and adjust every athletes workout providing exercise progressions
and regressions, and carefully calculated changes in load and intensity to produce the best
possible training effects. Its a system born and at the same time dependent upon our extensive
experience in the field.
Representative Explosive Lifting Session (Off-Season Squash Program)
Lifting Specific Warm-Up 50-70 repetitions (20-30 if the athlete had done movement drills
immediately prior to weight training). Warm-ups are focused on leg and low back exercises like the
barbell back squat, overhead squat, Romanian dead lift, etc. Warm-ups start with light wooden
dowel and work up to 20-40k.
Power Clean from Technique Boxes
Start with just the bar doing sets of 3-4 repetitions (coach evaluates based upon technique and bar
speed). Then work with working weight, 5 sets of 2.
BB Back Squat
3 sets of 6
Handstand Push Ups Stabilized on Stall Bars
3 sets of 6
YTWs
3 sets of 7 in each position
Partner Resisted Anterior Tib Raise
3 sets of 12 repetitions

Chapter 2
Assessments
The assessments we use are designed to specifically measure physical skills that directly impact squash
performance, but do so along a series of smaller component abilities. We begin each new phase of training
with a full sessionusually 60-90 minutes longof assessments which cover these constituent abilities and
use the results to guide our training plans. The blank copies of the record sheets we use for each athlete
appear in Appendix A, and a brief discussion of the three major categories of assessment appears below:
1. Physical History and Anthropometry - We begin by asking our athletes to fill out and their parents to sign a
detailed physical history that gives us some idea of the athletes training age (e.g. how long and intensely they
have been playing squash) and relevant medical history. Then we conduct anthropometry (measurements of
height, weight, percent of body fat, resting heart rate, blood pressure, et al).
2. Postural and Movement ScreeningAt the beginning of each phase of training we conduct a battery of tests
to understand each athletes posture, how they move, and where they need to improve or correct their
flexibility and movement patterns. Each of the nine graded tests is scored on a 0-3 point scale: 0 if they
experience pain or are unable to complete the movement, 1 for being able to perform the movement with
significant limitations or postural distortions, 2 for being able to complete movement with minor limitations or
postural distortions, or 3 for completing the movement and holding the position with no limitations or
distortions.
3. Performance Testing We administer six athletic performance tests. The tests were selected because they
biomechanically replicate the major constituent athletic attributes critical to squash performancespeed,
power, agility and aerobic/anaerobic endurance. After specificity, the second factor in our test selection is
comparability: reliable sets of gender and age-normed data exist for these tests. This not only gives us
subjective benchmarks for our athletes, it helps us analyze strengths and weaknesses in relation to one
another. The tests are:
A. Standing Long Jump
B. Vertical Jump
C. Shark Skills Test (a test of single-leg balance, quickness and agility)
D. 2-Minute Push-Up Test
E. Pull-Up (Males) / Flexed Arm Hang (Females)
F. Squash Modified Yo-Yo Intermittent Recovery Test (AKA Beep Test)

Chapter 3
Exercise Library
What follows is a list of exercises that are commonly taught in our squash-specific program. It is
broken down into three separate sections: A. Warm-Ups and Movement Drills; B. Explosive and
Resistance Exercises; and C. Prehabilitative, Flexibility and Corrective Exercises. The library is not a
comprehensive list, nor will it in away serve as a substitute for personal instruction: you wont be
able to do the program from this book. But the library should be a valuable reference that will
supplement what do and learn in your sessions with us.

A. Warm-Ups & Movement Drills

Hurdle Mobility
March/Skip-Thigh Block to Hurdlers Recovery-Note: All hurdle mobility drills can be done at a walk or
march pace, however, as the athlete gains confidence and experience with each movement they should
add rhythm and speed so that they can perform the drills at quick, skipping tempo. Good sprint
mechanics should be emphasized at all times.
-Lead Leg Drives to Thigh Block Position, then steps STRAIGHT over hurdle
-Trail leg follows but comes over in HURDLERS POSITION
-Repeat for all hurdles, same lead and trail leg.
-Switch lead and trail legs and repeat drill.

PurposeCues proper sprint mechanics while increasing functional mobility of Lumbo-Pelvic-Hip (LPH)
Complex.
Hurdle Mobility
High Hamstring March/Skip
-Facing the row of hurdles, the athlete will march or skip laterally down the length of the hurdles.
-When the athlete arrives at the first hurdle the athlete willwith a straight kneekick the lead leg
forward and up, allowing it come just forward or to the other side of the hurdle.
-The athlete will continue skipping or marching laterally to each hurdle kicking the lead leg up and over
each new hurdle.
-Switch sides/lead-leg and repeat drill.

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PurposeCues proper sprint mechanics while increasing functional mobility of Lumbo-Pelvic-Hip (LPH)
Complex.
Hurdle Mobility
March/Skip Forward Groin Hurdle Stretch
Motion/Action is very similar to the March/Skip High Hamstring Hurdle explained in the preceding drill.
However, in this drill the athlete faces forward and kicks the leg nearest the line of hurdles out to their
side (e.g. abducts the leg at the hip) to bring the foot of the lead leg over the hurdle.
No picture available.
Hurdle Mobility
Lateral Over/Under March/Skip
-Stand with row of alternating high and low hurdles to your right.
-Step over first low hurdle with left leg, then right leg.
-Then step under and through second hurdle with right leg as you squat down; step left leg through
second hurdle.
-Repeat over under pattern down length of hurdles.

PurposeCues proper sprint mechanics while increasing functional mobility of Lumbo-Pelvic-Hip (LPH)
Complex.
Hurdle Mobility
Backward March/Skip
-With hands on head, athlete drives to blocking position but then extends raised foot/hip backwards
over hurdle.

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PurposeCues proper sprint mechanics while increasing functional mobility of Lumbo-Pelvic-Hip (LPH)
Complex.
Hurdle Mobility
180 Walk
Athlete stands in front of hurdles w/ arms held above shoulders. While lifting knee to the blocking
position athlete rotates in clockwise direction to step over first hurdle. Continuing to rotate in a
clockwise direction, raising the second or trail leg over the first hurdle. Continue clockwise rotation steps
through all hurdles, then repeat counter clockwise.

Thermogenic Run
Technique or Pose Running
Tell Athletes to jog on the balls of their feet
Purpose: Running is thermogenic (e.g. warms all the muscles of the body). Running on the balls of the
feet teaches and prepares the athlete for the proper mechanics of sprinting at a moderate level of force
(e.g. the proper foot placement for sprinting is for only the balls of the feet to touch the ground and put
maximum force through the balls of the feet).
Thermogenic Run
w/ Backward Strides
Athlete jogs backward reaching as as far backward with each stride (e.g. hip extension) as is comfortable.
Purpose: Thermogenic, dynamic warm-up of the hip extensors (e.g. gluteus medius and maximus)
Thermogenic Run
w/ Medium Arm Circles
Palms up, Thumbs back, Make basketball sized circles while running, forward circles for 10 yards and
backward circles for 10 yards. It is important to keep the palms up and the thumbs pointed backward.

Purpose: Thermogenic; dynamic warm up of rotator cuff muscles involved in throwing, etc.

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Thermogenic Run
w/ Arm Hugs
Out-Stretched Arms to Hug while jogging
Purpose: Thermogenic and Dynamic Warm-Up of Shoulders and Chest
Sumo Squats - x5
Feet 2x Hip Width, Toes Pointed Out, Chest Up

Purpose: Warms up the glutes and adductors (inner thigh muscles)

Split Squat or Lunge
Static Lunge (the difference is that in a split squat the forward leg stays forward until the last repetition,
while in a lunge the athlete takes a large lunge step and returns to a standing position on each
repletion); Hands on Hips, Chest Up, Front Foot Flat, Back Foot Heel Raised, Weight on Front Foot,
Knees and Toes Point Straight Ahead.

Purpose: Body weight exercise that challenges the quads on the forward leg while dynamically
stretching the chronically tight hip flexors.
Side Slide (Arm Swing Optional)
Athletic Position w/ Chest Up, Feet/Hips Stay Parallel

Purpose: Lateral movement skill. Note that executing this properly, without turning the hips or feet in
the direction of movement (e.g. Feet/Hips Stay Parallel), is a critical movement skill that will give
defenders the ability to mark an opponent while maintaining their abilities to guard an opponent
without over-committing to one direction of travel.
Mt. Climbers
Alternating Legs, Keep Core Steady

Purpose: Teaches/reinforces proper knee and foot position for sprinting (e.g. knee punch and
dorsiflexed foot strike).
Groiners

13

Like Mt. Climber but the forward foot is placed even with and outside of the hands.

Purpose: Dynamic mobility exercise that prepares the high hamstrings and adductors for the demands of
linear and lateral acceleration/deceleration (e.g. starts, cuts and stops).
Donkey Kicks
From Mt. Climber position; jump-kick legs into the air, simultaneously bend knees until heels strike
buttocks; return and repeat as quickly as possible.

Purpose: Activates the posterior chain (e.g. hamstrings) and teaches/activates explosive knee flexion
required for proper sprint mechanics (e.g. plyometric exercise that uses the stretch shortening cycle to
improve recovery rate in sprinting).
Hip Pop (Single Leg Optional)
Sit, legs straight, hands near buttocks, drive torso/hips up until femur is in-line with the spine.

Purpose: Strengthening/prehabilitation exercise that forces proper firing order (first gluteus maximus,
then hamstrings) required for healthy and effective sprinting.
Carioca
Cross-Step Jogging; make certain that hips and feet remain parallel to each other (e.g. perpendicular to
direction of movement).
Purpose: Teaches/prepares athlete proper lateral movement by forcing them to use their adductors and
abductors .
Quad Stretch Walking
Grab shoe laces of bent leg, drive knee back, raise opposite arm.

Purpose: Dynamically stretches the quadriceps and hip flexors while challenging balance.
Straight Leg March
High kick or goose-step marchActivate/tighten/flex glute muscle on the straight/standing leg and
reach opposite hand to the raised foot.

14

Purpose: Dynamic flexibility of hamstrings and activation of hip flexors.

Skipping
Basic/Introductory
Light, natural skip when athletes are just learning the exercise. As athletes become more comfortable
with the movement they can be encouraged to make the skip more powerful, like the power skip seen
in the second picture. Always focus on arm action (e.g. when the right leg is up, the left arm is forward).
As athletes work towards the power skip, start to focus on triple extension (e.g. the support or straight
leg is completely straight/extended at the ankle, knee and hip) and a high knee block in which the bent
leg comes to waist height such that the thigh is parallel to the ground.
Skip (beginner/low-intensity version)

Skipping
A-Skip . . . in-place (preferred) or moving forward

The great Jamacian sprinter Asafa Powell makes the A-Skip look easy!
Purpose-The A in A-Skip stands for acceleration. This is a common drill in the world of track and field
but it is equally applicable to anyone who needs the ability to quickly accelerate from a slow or static
start.
This means that the athlete should focus on very quick transitions from leg to leg, with the emphasis on
a quick, piston-like motion, pushing strait down from the blocking position, and, with the other leg
quickly getting up to the blocking position. Again, the emphasis is on pushing and pulling the legs strait
down and up with optimal speed and perfect mechanics (full, triple extension of each leg when on the
down phase; full, 90 blocking position on the recovery leg; arms bent at the elbow and moving, pivoting
at the shoulder joint in a front to back rhythm with the legs; a braced torso that prevents power-leaks
by keeping the spine, hips and legs aligned, etc.). If you are going to allow your athletes to do the A-Skip
while moving, you must cue them to focus on speed and application of downward force that will
minimize the amount of ground they cover on each skip and maximize the number of skips they take in a
very small, say 10 yard space. In other words, they should be very tired if theyve done 10 yards of
proper A-Skips.

15

Skipping
For Height or Horizontal Distance

Purpose: Skipping is a fundamental exercise that helps athletes learn/perfect proper arm/stride
coordination. The Power Skip is a low intensity plyometric exercise that helps develop triple extension
and proper ground mechanics for sprinting. Every serious track and football team trains with skips and
skip variations. If an athlete cant skip correctly they will never realize their full potential as a sprinter.
Supine Straight Leg High Kick
On Back, One Knee Bent, Straight Leg Kicks

Purpose: Dynamic hamstring stretch and hip flexor activation.

Supine Hip Abduction/Adduction
First, Abduction (top leg away from the body)-the athlete will lie on their side, raise his or her top leg.
Note that toes of raised leg are rotated down or inward towards the floorthis forces greater
recruitment of the anterior (front) fibers of the hip, which can be difficult to activate but are critical to
cutting, etc.

Second, Adduction (bottom leg towards midline of the body) - bend top leg and place foot on the floor
such that the top leg will not obstruct the bottom leg as it is raised up and towards the midline of the
body.

Purpose: Adduction/Abduction activates hip and inner thigh muscles that are often dysfunctional but
essential to healthy and effective lateral movement.
Quadruped Series
Note: Starting position for all three exercises is hands on ground, directly beneath shoulders; knees on

16

ground directly beneath hip joint; core/stomach slightly braced/drawn in.

Hip Abduction (e.g. Leg Raised to Side)

Purpose: Isolates the external rotators of the hip while forcing the TVA (transverse abdominis, an
important but often underactive postural muscle) to provide lumbar stability in the challenging
quadroped position that relates well to the blocking position of sprinting.
Knee Circle Forward . . . and . . . Backward
While holding a stable core (e.g. drawn-in), athlete makes five clockwise, then five counterclockwise
circles with each knee.

Purpose: Hip circles force the femur to circumduct, a complicated movement involving all the muscles
and supportive tissues of the hip.
Stride Backwards
Run Backwards, Drive Legs Backward, Good Arm Action.
I. Cutting Skills ProgressionAll coaches know that cuttinge.g. decelerating in a single stride and
explosively redirecting movement into a new directionis an essential part of squash. We also know
that this kind of deceleration-acceleration pattern carries the risk of injury, particularly knee and ankle
injury. Such injuries are endemic to the sport. But the likelihood of injury can be reduced and the quality
of play dramatically improved if, instead of letting our athletes grope through the dark of their own
inexperience, we give them a structured set of movements and skills.
The most basic progressions are presented here. The key is to build the athletes proprioception (the
neuromuscular sense of where a body part is in space). In the case of all cuts the fundamental skill to
develop is awareness and control of where the foot, ankle, knee, and hip joints are in space and through
which part of the foot they should project force to execute the change of direction.
A cut can be performed by pushing off either the inside or outside edge of the foot. Pushing off the
inside edge is easier and more natural to perform. Pushing or cutting off on the outside edge is a less
natural movement but is also more difficult to defend. The key to teaching both is progressive
repetitions of single leg hops. This mirrors the skill of cutting by forcing the athlete to decelerate as they
land and then to accelerate off of a given part of the foot. The repetition-stimulus of working on a ladder
is critical because it provides the athlete with a high number of simple foot contacts in a short period of
time and at a low level of intensity. Thus, the athlete learns motor pattern which cant be done if we
simply demonstrate the cut and ask them to repeat it.
Note: It is important to follow the progression. Teach the inside edge skills first because it is easier and
more natural. Only go on to the outside edge skills when your athletes have control of the inside edge
skill. Even after your athletes have progressed to outside edge skills, it is best to begin any session with

17

the inside edge skills first. This allows them to warm-up with the easier skills, and the contrast between
the two skills is helpful in developing their control of both edges.
1. Ladder Hop Lateral-Inside EdgeHop on the Leg Furthest from the Ladder2*

2. Ladder Hop Lateral-Outside EdgeHop on the Leg Closest to the Ladder*

3. Ladder Hop Lateral Inside

Sprint Inside Edge Cut*
Setup: Place a cone in-line with and 10-15 yards beyond the ladder.
Execution:
- Athlete hops through ladder on inside edge (e.g. Trailing Leg)
- At end of ladder, athlete faces forward and runs to cone.
- At cone, athlete performs an inside edge cut on the same leg that they used in the hurdle.
4. Ladder Hop Lateral Outside Edge SprintOutside Edge Cut*
Setup: Same as preceding.
Execution:
- Athlete hops through ladder on outside edge (e.g. Forward Leg)
- At end of ladder, athlete faces forward and runs to cone.
- At cone, athlete performs an outside edge cut on the same leg that they used in the hurdle.
II. Back Pedalmoving backward while watching or marking a defender is an essential Squash skill. If it
is done well, the athlete maintains the ability to quickly change direction. If it is done poorly, the athlete
will be overly-committed to the backward movement which makes him easy to beat and poorly
prepared for a breakdown in play.

*Note: recent research together with our own experience lead us to be suspicious of most ladder drills. Simply put we
find that they lack specificity to real-world demands of sport. Thus we opt for more specific types of agility oriented
training through the use of cones, rings, dots, etc, which can be arranged in more tactical settings. The use of ladder as a
first step in teaching inside and outside edge cutting skills in a exception.

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Key Coaching Points

-Hips/Buttocks are low
-Back is Flat
-Feet are extended behind the hip with each step so that each stride achieves good coverage over
ground
-Foot strike moves from BallHeelwhen observing from the front the sole of the athletes foot
should be visible just before they pick it up for each successive stride.
Multiplanar Single Leg Reach

PurposeDevelop single leg balance for the demands of multidirectional movement sports.
III. Side ShuffleThe ability to track an offensive player by moving laterally is similar to the backpedal; if
done well, the athlete maintains the ability to change direction. However, without training most athletes
will tend to commit to the direction of movement by turning their feet and hips. This makes them easy
to beat by opponents who will intuitively cut to the opposite side. Thus, the focus of this drill is to teach
the athlete to keep hips and feet pointed straight ahead even as they move to the side. While we are
only introducing the first progression of defensive lateral movement, it presents principles of movement
that will improve performance now, and that will lead to greater skill such that the athlete will
eventually be able to maintain their neutral position while generating lateral speeds that nearly
approximate their linear speed.

Key Coaching Points

- Start with athletic position (feet slightly wider than hips, squat, head up, back flat, arms bent
at 90)
- Toes and Hips Stay Neutral (e.g. parallel pointing straight ahead) throughout the drill
- Moving to the athletes Left as pictured . . . Simultaneously pick Left/Lead Leg and Push Off
Right/Trail Leg
- Note the athletes forward/left leg shouldnt reach. Rather it should follow the hip which is
propelled by the push of the trailing/right leg.
- Ensure that trailing leg (e.g. right in this case) is 3x extended (fully straight at ankle, knee and
hip)
- Return trail/right leg to original width
- Repeat
- Common faults include less than full extension of the trail leg, reaching with the forward leg,
narrowing the hip width after a few steps.

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IV. Linear AccelerationLinear acceleration is the skill set that allows an athlete to go from a standing
or slow start and in the quickest way possible attain their maximum, straight ahead running speed. We
suggest that you do this kind of work every third practice and reserve the other two practices for the
more complicated and less intuitive multidirectional skills. That said, the ability to gain and use speed
quickly is game winning factor in squash and careful application of these skills and principles will make a
significant impact on your teams. Note: before coaching these drills it is necessary to gain at least a
rudimentary understanding of running mechanics. Towards that end, please review Appendix A:
Overview of Linear Sprinting Mechanics before you implement these acceleration drills.
Wall Drills - (Can be done Partner-Resisted): Wall drills are meant to simulate and maintain the posture
of acceleration, especially the 45 power-line wherein an athletes entire body remains straight with
the exception of the recovery leg. This drill requires and builds core and glute strength.

Key Coaching Points:

a. Stance
b. Ready/Blocking Position
c. Alternate Leg March
d. One Count
e. Two Count
f. Three Count
g. Wall Drill with Single Arm Action
Mini Hurdle Series
A light plyometric drill that is used to create a fast, yet mechanically perfect cycle of flexion and
extension . . . whether it is done on one leg or two legs, the athlete should be conscious of the need to
maintain perfect sprint mechanics (e.g. knees to blocking position and straight down, ankles dorsiflexed,
back straight with a good hip hinge, arms stay bent at elbows, with explosive, rhythmic movement at the
shoulder, etc. Most of all, the athlete should move quickly enough to achieve full extension, followed by
flexion into the complete landing/power position BEFORE THEIR FEET TOUCH THE GROUND BETWEEN
JUMPS. Indeed, it is desirable for the athlete to cycle through extension/flexion so rapidly that they
reach the landing position and begin to extend their legs towards the ground before they actually land.

Note Skill Progression:

20

-Power Drop (in place, athlete starts in tall/standing position with hands at cheek height, on command
drop and flex hips so rapidly that they get air while dropping into the perfect landing/power position.
-Stick and Hold (Hold Perfect Landing/Power Position after each Hurdle Jump)
-Double response (Land in perfect position, then hop 1 time on dorsiflexed ankles before next hurdle
jump)
-Continuous Bounds (with perfect form athlete tries to move through hurdles, spending as little time as
possible on the ground but expending as much force as possible in each of those fast landings)
-Single leg (same progression from Power Drop through Continuous)
-Lateral Double Leg (same progression from Power Drop through Continuous)
-Single Leg Lateral-Inside Edge/Trail Leg (same progression from Power Drop through Continuous)
-Single Leg Lateral-Outside Edge/Forward Leg (same progression from Power Drop through Continuous)

21

B. Explosive and Resistance Training Exercises

Power Clean
Note: The fundamental Olympic liftsClean, Split Jerk, and Snatchare pictured here. However, no
written instructions are provided because these lifts are so technical as to make abstracted description
counterproductive; the way you must learn these lifts is through expert, live coaching.

Snatch

22

Hook Grip

Purpose: Allows the athlete to grip a barbell with much less effort, which, in turn, allows greater speed
and mobility in the arms and shoulders.
Snatch Pull

Perfect Posture Squats

This is one of the most important things we teach both as a squash specific skill and as life skill. Proper
squat technique is a critical skill that most Americans lack because we sit for so many hours a day that
we lose the mobility in our hips and the activation/control of our glutes. On the practice field we can
begin to correct this by having our athletes do body weight squats with an emphasis on form. The key to
form is coaching the athletes into the proper body position:
-Begin with feet slightly wider than shoulder width, toes pointed out just slightly (no more than 15),
shoulder held low and to the rear, arms raised to parallel with the shoulders.
-Coach athletes to squat as if sitting into a chair.
-Most important, make sure they do not roll their back forward.

23

24

25

26

27

28

C. Balance, Flexibility and Prehabilitative Exercises

29

30

1. Partner-Resisted Anterior Tibialis Raise

Athlete lays on the ground in sit-up position with the knees bent at 90.
-Partner places his hands on the athletes toes and provides resistance for the athlete who peels the
toes up and towards shin (e.g. dorsiflex) against the partners resistance.
-When the athlete reaches the top of his range of motion, he slowly lowers the toes against the
partners resistance.
2. Single Leg Balance/Single Leg Hops
-Version 1: Athlete stands on a single leg in a squat position for set period of time
-Version 2: Athlete hops 6-12 times on each leg
-Version 3: Athlete hops, turns 90 in air, returns to starting position, repeats for 6-12 repetitions
3. YTWs (for Retraction & Scapula Mobil)note, 7 repetitions for each position
-Y- Lay on stomach, arms outstretched in Y-position (45 overhead)-Raise arms 7 times
-T-Arms out to side
-W-Arms pointed down (45 down)
-Hand should be externally rotated so that thumb points up in the hitch-hiker position (or as near to
this position as the athlete can come).
-The emphasis is on pinching/drawing the two shoulder blades together (how high the hands/arms go
is irrelevant).

31

32

33

34

35

36

Cobra Stretch (AKA McKinsey)

37

-Lay on stomach, with hands in the pushup position.

-Relax the stomach/core.
-Push Shoulder/Chest up, leaving pelvis on the ground.
Glute Bridge (Double or Single Leg)

-Lay on back with knee bent at a 90 angle (e.g. like a sit position), correct shoulder posture with
shoulders pulled back and down towards feet.
-Raise hips into the air until the spine is in-line with the leg. Note if doing single leg version, both hips
should travel upwards and downward at the same rate (no twisting).
Plank (Raised Leg = Greater Intensity)

Posture should be perfectly neutral (hips neither up nor down)

Done for time, circa 15 seconds to start

38

Leg raise variation

Side Plank (Raised Leg = Greater Intensity)

As before for time and with perfectly neutral posture.

Leg raise variation

Kneeling Hip Flexor to Kneeling Quad (Stretch)

39

40

Appendix A:
Assessment Score Sheets

41

Squash Assessment
Form I: Squash and Physical Historyto be completed by parent/guardian if athlete is less than 18 years of age.
ATHLETES NAME: ____________________________ PARENT/GAURDIAN (if applicable) _____________________ DATE:___________________
D.O.B. ________________
AGE: ________
SEX M / F GRADE/ED. LEVEL _____________ SCHOOL _______________________________
ADDRESS _______________________________________________________________________________________________________________
______________________________________________________________________________________________________________
E-MAIL _________________________________________ HOME PHONE ______________________ MOBILE ___________________________
1ST EMERGENCY CONTACT _____________________________ RELATIONSHIP ____________________ PHONE# _______________________
2ND EMERGENCY CONTACT _____________________________ RELATIONSHIP ____________________ PHONE# _______________________
Athletic History
1. YEARS/MOS. PLAYING SQUASH:
2. LIST SQUASH TEAMS PLAYED FOR AND DESCRIBE BEST PERFORMANCE/RESULTS:
3. SHORTERM SQUASH GOALS (2-12 months):
4. LONG TERM SQUASH GOALS (2-3 years):
5. DESCRIBE HOW OFTEN AND WHAT YOU DO TO TRAIN FOR SQUASH (frequency of lessons, practices, etc.):
6. DESCRIBE ANY STRENGTH, ENDURANCE OR FITNESS TRAINING YOU DO FOR SPORTS:
7. LIST OTHER SPORTS THAT YOU PLAY COMPETITIVELY:

MEDICAL HISTORY

Yes

No

8 . Has your doctor ever said that you have a heart condition or that you should limit physical activity?
9. Do you feel pain in your chest when you perform physical activity?
10. In the past month, have you had chest pain when you were not performing any physical activity?
11. Do you lose your balance because of dizziness or do you ever lose consciousness?
12. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
13. Is your doctor currently prescribing any medication for your blood pressure or for a heart condition?
14. Is there any other reason why this athlete should not engage in physical activity?
If you have answered Yes to one or more of the above questions, consult your physician before engaging in physical activity. Tell your
physician which questions you answered Yes to. After a medical evaluation, seek advice from your physician on what type of activity is
suitable for your current condition.
8. Please list any significant instances of pains or injury that affected movement?
(At a minimum include all pain or injury that is current or past injuries/pain that warranted medical attention)
9. Please list any other issue that might affect or change the way the athlete moves or exercises (e.g. equilibrium or coordination issues):
10. Please list any dietary supplements, prescription or over the counter medications athlete is taking:

Athlete Name:
Date:
Signature of Athlete:

Parent Name:
Date:
Parent or Legal Guardian Signature:

If you require more space to complete an answer to your question please use the back of this form or an additional sheet of paper, being
careful to identify any continuations with the question numbers used here.

42

Pure Fit Club Squash Assessment

Form II: Anthropometry
Athlete ______________________________ Date: ____________________ Time: ________
Coach Conducting Assessment: ___________________________________________________

Phase: (check one)

Start Preseason End Preseason Start Off-Season End Off-Season Other________

1. Height _________________

2. Wt. ___________________

BMI ___________________

3. % Body Fat: _________________ Method: ___________________

4. Resting/Seated Pulse: _______________

5. Blood Pressure: __________________________

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Pure Fit Club Squash Assessment

Form III: Posture and Movement AnalysisTo facilitate evaluation, athletes should be barefoot. Males in shorts w/ no shirt; females
in shorts with athletic tank top or sports top.

Athlete ______________________________________ Date: ____________________ Time: ______________

Coach Conducting Assessment: ________________________________________________________________
Informal Assessment/Observation (Blanc = no deviation) NO SCORE
Feet/Ankles
Knees
LPH
Sit

Spine

Neck Shldr

Stand
Walk
Hand Dominance :
Foot Dominance:
1. Deep Squat

Feet/Ankles

Left
Left

Knees

Right NO SCORE
Right NO SCORE

LPH

Spine

Neck
Shldr

2.
Single Leg Squat-Right Leg (Note: Only for those Athletes Who Score a 3 On Deep Squat)
Right Leg
3
2
Stand on Right Foot w/ Left Leg Raised Slightly
Stable & contrl.

Squat as Deeply as Possible

Complete pistol
to low (10) box
Stand
Calves w/in 1 thighs
Left LegRepeat and Score Lowest Leg
3.
Single Leg SquatLeft Leg
4.
Shoulder Mobility TestRight (as Top Hand)

1

to high
(16) box

44

5.
6.

Shoulder Mobility TestLeft (as Top Hand)

7.
8.

Standing Strait Leg Hip Flexor TestLeft Leg

Trunk Stability Push-Up

9.

Rotary Stability Exercise

Standing Straight Leg Hip Flexor TestRight Leg

Stand on Left Foot/Leg

Raise Right Leg while keeping the knee straight and the ankle dorsiflexed.

3
-Leg 90
-Knee Locked
-Ankle D.Flexed
-Stable

2
1
-Leg < 90 OR
-Leg < 45 OR
-Knee Flexed OR
-Falls Over
-Ankle PlantarF. OR -Leans Over
-Unstable

Total Score Tests 4-11 (Perfect is 24 Points)

Comments:

45

Pure Fit Club Squash Assessment

Form IV: Score Sheet for Performance Tests
Athlete ______________________________________ Date: ____________________ Time: ______________
Coach Conducting Assessment: ________________________________________________________________
Dynamic Warm-Up (See Sheet for Standard Pre-Test Dynamic Warm-Up)
1. Standing Long Jump

% Ranking

Method:

Standing Reach:

Analysis

Jump Height

Trial 1:

Trial 2:

Comments:

2. Vertical Jump

% Ranking

Jump Height

Trial 1:

Trial 2:

Analysis

Comments:

3. Shark Skills Test-Right Leg

Raw Time(R) =

Number Faults(F) =

Analysis
Penalty Time (P) = 0.1sec x F =
Scored Time = R + P =

Comments:

3. Shark Skills Test-Left Leg

Raw Time(R) =

Number Faults(F) =

Comments:

4. 2-Minute Push-Up Test

Analysis
Penalty Time (P) = 0.1sec x F =
Scored Time = R + P =

Comments:

Analysis

5. Pull-Up (Males)/Flexed Arm Hang (Females)

% Ranking

6. Squash Modified Yo-Yo Intermittent Recovery Test

Analysis
Analysis

Comments:

Surface/Course:

Speed Level:

46

Appendix B:
Descriptive List of Sports Seminars

47

Training elite athletes has almost as much to do with training their intellect as it does with training their
bodies. True athletic excellence is built on a multidisciplinary approach that includes sports psychology,
nutrition, sports medicine, and tactical skill. Towards that end, we have built a panel of distinguished experts
from our network of providers. These experts will take turns giving short 20-30 minute talks or mini-lectures
that are open to all of our athletes, coaches, and parents. Though this is by no means a complete list what
follows is a list of presenters and topics that we plan to include over the next few months:
Damon Brown, MA, CSCS, Head Squash Coach, Haverford College, What it Takes to Get Recruited and Play
Collegiate Squash
Marc Chasnov, MA, RPT Soft Tissue Therapy and AthleteThe author of Healing Sports Injuries, discusses
therapeutic techniques for preventing and healing common sports injuries.
___________, Which Jerk Snatched My Clean?: Explosive Lifting for Sports Performance and Injury
Prevention
Charles Defrancesco, CPT, Whats the Trouble with Flexion: How to Protect and Train Your Back for Optimum
Sports Performance
Seth Foreman, MA, CSCSD*, Be Explosive: Plyometric Facts and Fictions
Robert Inesta, DC, CCSP, CSCS, Vegetables and Athletic Performance
Chris Petraglia, NFPT Master Trainer, USAW Level 1 Sports Performance Coach, Shoulder 101: Training for
Injury Prevention and Squash Performance
Justin Petraglia, NASM CPT, NFPT-Instructor Trainer, USAW Level 1 Sports Performance Coach, Knee 101:
Training for Injury Prevention and Squash Performance
Rob Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS Not All Carbs Are Created Equal: Sugar and Athletic
Performance
Chris Wade, MA, CSCS, USAW Level 1 Sports Performance Coach, Athletic Performance Training for Squash:
Train Smart not Hard

48

Appendix C:
Pure Fit Club Periodized Squash Specific Training Plan

49

50

51

Mesocycle 1: Pre-Season
July 1-November 7 (17 Microcyles/17 weeks)
Prioritized Goals: 1.) Develop Speed, Power & Agility 2.) Develop/Improve Tactical Skills 3.) Energy System Development
(Gradual Increases in Anaerobic and Aerobic Endurance).
Training Scheme: The primary goal of the pre-season is for the athlete to continue developing speed, power and agility.
However, squash training and some modest work towards energy system development must also be incorporated as the
athlete prepares for the start of the competitive season. To accomplish this, the athlete should participate in three sixtyminute weight training sessions per week and three ninety-minute sessions that are split between movement skills and
squash training. 3
Monday

Explosive Weight
Training-60min

Tuesday

Movement &
Agility Skills
Training-30min

Wednesday

Explosive Weight
Training-60min

Squash Training60min

Thursday

Movement &
Agility Skills
Training-30min

Friday

Explosive Weight
Training-60min

Saturday

Suggested: Private
Lesson or
Tournament

Sunday

Rest/Recovery Day

Squash Training60min

Each Week is a MicrocycleThe Focus of Each Weekly Microcycle Rotates Between:

-Moderate Intensity/High Volume Week/Microcycle
-High Intensity/Low Volume Week/Microcycle
-Unloading Week/MicrocycleNote that a speaker will be scheduled during each unloading week.

Note: While the number and focus of training sessions will not vary throughout the mesocycle, each week should be thought of as a distinct microcyle. The intensity and volume
applied in each weekly microcyle will repeat/rotate on three week cycle from: moderate-high volume intensity week, high intensity-low volume week, unloading-week (e.g. lower
volume and lower training that is critical to allow the athlete to adapt to progressively higher demands imposed over the course of the entire mesocycle).

52

Mesocycle 2: Competition
November 15-March 15 (12-Microcycles/12 Weeks)
Note: Ultimate Goal for Training Year/Macrocycle is a Competitive Peak Timed for March 1-15
Prioritized Goals: 1.) Tactical Skill Development 2.) Energy System Development (Progressively Increased Anaerobic and
Aerobic Endurance through Competitive Peak) 3.) Maintenance of Speed, Power through Competitive Peak.
Training Scheme: The primary goal is a focus on tactical squash skills (serving, hitting, movement, etc.) that is achieved by a
rigorous, 6x per week program of lessons/practices and competitions. Energy system development is accomplished principally
through squash practice and competition. However, the speed, power agility skills that were developed in the off-and preseasons are maintained through a 2x per week regimen of classes that combine movement and explosive lifting.
Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

The Athlete is expected to participate on Scholastic or Field Club From November 1 to March 15.
The expectation is that the athletes team will provide 5-6 days a week of practice and competition, and that the primary focus of these sessions
will be development of squash skills, and the secondary goal being squash-specific energy system development (ESD).
Team Practices may be augmented with Private Lessons and/or additional ESD work during this phase of training. However, great care should be
taken not to over-train the athlete. Remember, less is usually more! And at least one day per week of complete rest and recovery.
Combined
Combined
Movement/Explosive
Movement/Explosive
Weight Training60
Weight Training60
min
min
Each Week is a MicrocyleThe Focus of Each Weekly Microcycle Rotates between:
-Moderate Intensity/High Volume Week/Microcycle
-High Intensity/Low Volume Week/Microcycle
-Unloading Week/Microcycle

53

Mesocycle 3: Active Rest

March 16-April 30 (6 weeks/6 Microcycles)
Prioritized Goals: 1.) Rest and Recovery 2.) Slow Return to Competitive Focus
Training Scheme: With a primary goal of helping the athlete recover mentally and physically from their competitive season, the athlete will participate in two athletic
development and two squash sessions per week. The focus of the squash sessions will be simple maintenance of skills and done at a light tempo. Athletic development training
will move through a variety of training modes from recovery sessions, cross training in recreational sports, and a series of lectures on topics important to athletic development
(e.g. sports nutrition, injury prevention, etc.).
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Active Rest-Microcycle 1 Focus: Postural/Movement Assessment and Exercise Prescription Post Season Recovery
Health and movement
Squash Training
Coached Recovery
Squash Training
screen & Recovery
Drills & Recreational
Drills
Activity
Active Rest-Microcycle 2 Focus: Continued focus on the post-season needs of athletes. Use of pre- and rehabilitative flexibility, balance, and postural exercises in conjunction
with sports and games that will provide some maintenance of speed, power and agility while providing some relief from the specific repetitive stresses of squash.
Recovery Drills &
Squash Training
Coached Recovery
Squash Training
Speaker
Drills & Recreational
Activity
Active Rest-Microcycle 3 Focus: Same focus as preceding microcycle/week but with less volume and greater intensity.
Recovery Drills &
Squash Training
Recovery Drills &
Squash Training
Speaker
Recreational Activity
Active Rest-Microcycle 4 Focus: Unloading Week in which both intensity and volume are reduced . . .drop Recreational Activities in Favor of Light Resistance/Wt Training
Intro/Return to Wt
Squash Training
Recovery Drills &
Squash Training
Training & Speaker
Intro/Return to
Resistance Training
Active Rest-Microcycle 5 Focus: Greater intensity, especially on weight training where explosive lifting (e.g. cleans and snatches) will be taught/introduced as preliminary to
pre-season training/testing.
Intro/Return to Wt
Squash Training
Intro/Return to Wt
Squash Training
Training & Speaker
Training &
Recreational Activity
Active Rest-Microcycle 6 Focus: Unloading Week in which explosive lifting techniques are emphasized but taught with little volume and little intensity.
Intro/Return to Wt
Squash Training
Intro/Return to Resist.
Squash Training
Training & Speaker
Training & Rec Activity

Mesocycle 4: Off-Season
May 1-June 24th (7 Microcyles/7 weeks)
54

Prioritized Goals: Make Major Gains in 1.) Speed 2.) Power 3.) Agility.
Training Scheme: By creating and adhering to an off-season when squash play and practice are greatly reduced, we have a
unique opportunity to build speed, power and agility. The training plan for this period calls for three 60-min. sessions of
explosive weight training, and two days of combined movement/squash skills. Because this phase is so focused on explosive
power development, two days of squash training have been limited to 30 min. a piece or one hour total. 4
Monday

Explosive Weight
Training-60min

Tuesday

Movement &
Agility Skills
Training-60 min

Wednesday

Explosive Weight
Training-60min

Thursday

Friday

Explosive Weight
Training-60min

Squash Training30min

Saturday

Movement &
Agility Skills
Training-60min

Sunday

Squash Training30min

Each Week is a MicrocyleThe Focus of Each Weekly Microcycle Rotates between:

-Moderate Intensity/High Volume Week/Microcycle
-High Intensity/Low Volume Week/Microcycle
-Unloading Week/MicrocycleNote that a speaker will be scheduled during each unloading week.

55

About the Authors

Chris Wade, MA, CSCSChris holds a B.A. from Brown University, an M.A. from Duke University and is

currently studying for an M.S. in Physical Education at Queens College. He spent nine years in the U.S. Marine Corps,
where he distinguished himself as an infantry officer and a boxer. He is an accomplished, multi-sport athlete with a
background in lacrosse, rugby, boxing, Olympic-style weightlifting, and competitive surfing. A full time strength and
conditioning coach for more than four years, Chris has coached high school rugby and currently coaches track and field
at Briarcliff High School. He holds the National Strength and Conditioning Associations Certified Strength and
Conditioning Specialist credential, the National Academy of Sports Medicines Personal Trainer Certification, is a certified
USA Weightlifting coach and serves on the Board of the Academy of Exercise Science.

Mike Basciano, CPTMike attended Iona College to play football after an All-State high school football career.

He is now completing his studies at Hofstra University, pursuing a degree in Exercise Science and Physiology. He has
been competing in Olympic weightlifting since 2006 and took a Gold medal in the 2007 Empire State Games, a Gold
medal in the 2008 Connecticut Open Games, and has recently qualified for National meets. He is a certified USA
Weightlifting Coach, an NFPT certified personal trainer and serves on the Board of the Academy of Exercise Science.

About the Co-Authors

Charles DeFrancesco, CPTis the owner of the education program at Westchester Sports and Wellness, a

founding member of the Academy of Exercise Science, and a nationally recognized leader in fitness and trainer
education. He authored Principles of Functional Exercise and A Squash Players Handbook, is a contributing author to the
National Federation of Trainers study manuals as well as materials published by ACE, NASM, and the NSCA. He regularly
publishes articles with ptonthenet.com , was invited to speak at the 2009 IHRSA conference held in San Diego, and
serves on NFPTs Ethics and Safety Board.

Justin Petraglia, CPTThe President & Co-Owner of Pure Fit Club, Justin earned his bachelors degree at

Fordham University, has been in the fitness industry for over a decade and is a founding member of the Academy of
Exercise Science. He holds personal training certifications from the National Academy of Sports Medicine and National
Federation of Personal Trainers, has completed the East Coast Instructor Training School and is a USA Weightlifting
coach. In addition to his work on this manual, he has collaborated on a number of trainer education courses including
working as a co-contributor for the National Federation Personal Trainers current certification manual. A recognized
leader in the field of fitness and sports performance he has been invited to give lectures on corporate wellness,
prevention of ACL injury, and sports specific training and periodization. He has trained a variety of high school, college
and professional athletes including athletes active in the UFC, MLB, MLS, NPC and IFBB. Justin is the President and
Assistant Coach of The Institute of Heavy Training and a former Adidas All-State soccer player.

Chris Petraglia, CPTThe Executive Vice President & Co-Owner of Pure Fit Club, and a founding member of
the Academy of Exercise Science, Chris Petraglia has been in the fitness industry for nearly a decade. He holds a Master
Trainer Certification from the National Federation of Professional Trainers and a Level 1 Sports Performance Coach
certification from USA Weightlifting. His specialties include baseball specific training, post surgical rehabilitation,
postural assessments, functional rehabilitation, and weight loss. Chris has trained alongside Olympic Sprinters and
Weightlifters and professional athletes including major and minor league baseball players. He trains the number 3
ranked Brazilian Jiu Jitsu fighter in the world (at the 156 lb weight class). He has created strength and conditioning
programs for premier baseball programs and coached players that were drafted to Division 1 and Minor League teams
including Florida Marlins, Milwaukee Brewers, Chicago White Sox and Los Angeles Angels. While in college, Chris won a
division title as a pitcher.
56

Robert Inesta, DC Robert Inesta, DCDr. Inesta earned his Doctor of Chiropractic degree at New York

Chiropractic College, where he graduated Magna Cum Laude. He is a Certified Chiropractic Sports Practitioner, a
Certified Strength and Conditioning Specialist and has done extensive post graduate training in functional rehabilitation,
soft tissue therapy, biomechanics, clinical neurophysiology, electrodiagnosis, nutrition, Chinese medicine and
acupuncture. His practice, Westchester Health and Wellness specializes in advanced therapies for sports related injury
including Active Release Techniques, Graston Technique, Joint Manipulation Functional Rehabilitation, and Kinesio
Taping. In addition to his extensive clinical work, Dr. Inesta is a recognized leader in the field of sports conditioning who
has lectured on topics including sports medicine, functional training, biomechanics, injury prevention and nutrition and
has co-authored articles on functional training. He is also a co-author of the training manuals of the National Federation
of Personal Trainers, Principals of Functional Exercise and A Squash Players Handbook.

About the Contributors

Seth Forman, MA, CSCSSeth is a co-founder of the Academy of Exercise Science which provides continuing
education courses for athletic coaches and fitness professionals. He is also the Director of Advanced Athletic
Development, a sports performance facility in Stamford Connecticut. In 2005 he delivered a lecture on High
Performance Muscular Recruitment Patterns and Joint Safety to the New England Regional Conference of the American
College of Sports Medicine. In addition to his academic and educational work, Seth has worked at the highest clinical
levels of sports performance including work at Floridas International Performance Institute, and as coach to
professional baseball, football and basketball players. Most recently, he was appointed to the Board of Advisors for the
Graduate Strength and Conditioning program at Springfield College.

Lee Witham, MAHead of Racquet Sports and Senior Squash Professional for Westchester Country Club, Rye,
New York.

Damon Leedale-Brown, BS, CSCS, ESRA Level 4 Squash CoachCurrent Head Squash
Coach, Haverford College. Former Assistant Coach for Englands Junior and Senior National Teams, Lecturer De Montfort
University in Bedford and at Sheffield Hallam University.

57

1133 Westchester Avenue, White Plains, New York, P-646-996-3012, web: next-level-speed.com

Next-Level-Speed provides elite athletic development

training for scholastic, collegiate, Olympic and
professional athletes. Located within a 74-acre corporate
campus in White Plains, New York, the central facility is
2500 square feet, fully equipped with more than a million
dollars worth of state-of-the-art athletic training
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