How to Do
The light squash should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light squash.
Beginning
1st Drill: Short Line Volleys
Begin with the basics. Stand on the T and deliver 5 consecutive volleys – the key word here is consecutive, as it will be throughout the drills.
Drill No. 2: Drives into the target
Now we're aiming for 10 straight drives into the service box. Again, a key point here is that you cannot miss and then continue to count the 10 when you hit, for example, 15. (but again, you can, no one is judging, just have fun). To put your skills to the test, try it on both the forehand and backhand sides.
3. Drill 3: Rally against the back wall
It's time to turn up the heat. Perhaps the first two drills required a little more precision. This drill requires you to ensure that the ball comes off the back wall before each shot – you only need to hit 5 in a row. The Dunlop Sonic Core power rackets, fortunately, are ideal for this squash drill.
4. Drill number four: 8th figure
The dreaded number eight. This takes practice, a perfect balance of precision and power, and it's the one the pros make look easy. It's time to find out just how simple it is. Strive for a rally of ten consecutive shots – one forehand and one backhand only counts as one, so make sure you count correctly.
Drill No. 5: Drives into a small target
We are giving you the opportunity to judge yourself at level 5. Choose a small area just beyond the service box this time. You can mark it out if you want, or you can rely on your instincts, but this time you're hitting 10 consecutive drives into this section of the squash court. This means you're hitting harder and more accurately than before.
Movement
Always a good time, and another drill that requires you to be honest with yourself. In squash, a nick is a shot that comes off the front wall and lands as close to the floor and side wall as possible. When executed correctly, the ball essentially does not bounce, making it the ideal shot. Of course, this is much easier said than done. You have 30 seconds to hit 5 cross-court nicks that you believe would be point-winning hits, i.e. shots that an opponent would be unable to return.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
