How the chart works is they simply get a checkmark when they've completed a certain physical skill task. The idea is to have levels that are challenging for each player so they can continually aim for incremental improvements, which over a long time can lead to a big change in an individual. It's just begun, so only time will be the judge to see how well it works. This is also the first season where the kids are expected to complete 2 off court gym sessions on their own outside of our on court training which is 4x per week.
Beep Test
|
8.1
|
9.1
|
10.1
|
10.6
|
11.1
|
11.6
|
12.1
|
12.6
|
13.1
|
13.6
|
14.1
|
14.6
|
15.1
|
Consecutive Pushups
|
10
|
20
|
25
|
30
|
35
|
40
|
45
|
50
|
55
|
60
|
70
|
80
|
90
|
100
|
Consecutive Skipping
|
50 FW
|
100 FW
|
150 FW
|
200 FW
|
250 FW
|
50 BW
|
100 BW
|
150 BW
|
200 BW
|
Bear Crawl with golf T on back
|
Width of court
|
Length of court
|
Length X2
|
Around entire court
|
Total distance with ball on top of T
|
Plank
|
1 min.
|
2 min.
|
3 min.
|
4 min.
|
5 min.
|
1 min. side
|
2 min. side
|
3 min side
|
Lunges (per leg)
|
30 sec. hold
|
60 sec. hold
|
90 sec. hold
|
2 min. hold
|
50 lunge forwards and back
|
20 lunge jumps (40 total)
|
30 lunge jumps (60 total)
|
40 lunge jumps (80 total)
|
Squats
|
10 proper squats
|
30 squats
|
50 squats
|
20 squat jumps
|
30 squats jumps
|
40 squat jumps
|
50 squat jumps
|
20 burpees with PU
|
30 burpees with PU
|
40 burpees with PU
|
Flexibility/Stretching
|
Hamstring
|
Quads
|
Hips/Glutes
|
Calves
|
Shoulders
|
Trouble Areas?
|
Sufficient ROM
|
Nutrition?
|
Proper Sleep?
|
Hydration?
|
Warm up routine?
|
Cool down routine?
|
Anything you feel I'm missing? For the record these kids are between 12 and 18 years old. The coaches have demonstrated and shown that the exercises are all done with proper techniques before adding reps and/or weight.
Legend: PU = pushups FW = forwards BW = backwards. The golf tee is a plastic driving range one that has a round bottom. You can also use a plastic cup or empty yogurt container.
When I was a kid we had some equipment in our basement, but I didn't know what I was doing or how much to do of something. I had no program or guidance on technique for exercises. It's impossible to play squash at a top level without strong glutes, calves, quads, hamstrings and of course core. The past 3 years since a minor knee surgery I've been steadily going to the gym and working with some great trainers and I feel more stable on court than I did when I was competing. Here are a few of the pics from some of the various exercises we've done. It's always tailored to squash. You can find a lot more of them on the Serious Squash Instagram page.
When I was a kid we had some equipment in our basement, but I didn't know what I was doing or how much to do of something. I had no program or guidance on technique for exercises. It's impossible to play squash at a top level without strong glutes, calves, quads, hamstrings and of course core. The past 3 years since a minor knee surgery I've been steadily going to the gym and working with some great trainers and I feel more stable on court than I did when I was competing. Here are a few of the pics from some of the various exercises we've done. It's always tailored to squash. You can find a lot more of them on the Serious Squash Instagram page.
Follow Serious Squash on Youtube, Instagram and Facebook for the most regular posts. Also check out the online shop, SeriousSquashShop.com for all the instructional videos and merch. I'm hoping to be adding a signature racquet to the shop in the next few months!
The coaches have demonstrated and shown that the exercises are all done with proper techniques before adding reps and/or weight. boombod coupons
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