Squash Solo Drills

Straight Drives

To practise getting the right length and accuracy.

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Wall Shots, Length or Rail Shots
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Stand facing the sidewall in the back court and hit deep straight drives along the wall. Step in to each shot and then push back away from the wall after each stroke. Take the ball off the back wall and repeat.

Once you get better at this you can start putting the ball into the back corners and hitting the ball out of them.

This exercised should be preactised equally on both forehand and backhand.

Volley Pat

Training drill for beginners to enhance control and coordination.

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Volley Practise
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Stand about 6 feet from front wall. Using an underarm motion pat the ball softly onto the front wall continuously. Maintain firm, cocked wrist through stroke.

As you become more confident take a few steps back. Stand at the midline about 4 feet from sidewall, facing sidewall. Using an sidearm motion pat the ball above the cutline on the front wall continuously.

Then stand close to front wall. Hit hard straight volleys as fast as possible while maintaining control. Develops quick racket preparation, firm wrist, short swing, and skill at intercepting from front court (alt: try alternating forehand, backhand!)

Touch Exercise

A great exercise for retrieving drop shots and getting low to play the ball.

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Touch Exercise
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Hit soft continuous drops played very close to the front wall. Crouch down, use a stroking action parallel to floor and a firm wrist. Use a short backswing and 'push' the ball onto the front wall. Aim to hit the nick each time. Don't get too close to the ball!

Butterfly Drill

Hit the ball into the corner of the front wall so it bounces off the side wall and back to the middle.

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Solo Front Corners
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Stand just in front of T. Hit the ball low crosscourt onto the front wall near where it meets the sidewall. Take the next shot backhand low crosscourt, and repeat. Use quick hands, short backswing. Use your wrist to bring the ball back across your body if the ball goes too wide. Try to keep the ball in front of you.

When you are feeling more confident you can play this as a volley.

Stand just in front of T. Volley the ball on your forehand crosscourt onto the front wall near where it meets the sidewall. Take the next shot backhand crosscourt, and repeat. Try to hit the ball so that it comes right back to you. Use quick hands, short backswing, wrist when needed. (alt: hit every other ball straight off frontwall, sidewall) When you can do this drill comfortably, you look like a pro.

Volley Drop

Great for practising an attacking volley and reacting to a drop.

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Self Fed Drop From Volley
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Stand as if to receive serve. Hit a high straight drive to yourself and volley drop it into opposite nick, or straight drop it. Pick the ball up and repeat.

Squash Group Drills

Boast and Drive

Play to the corners. Great fitness for the front player too...

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Attacking Boast then Drive
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Player 1 hits forehand attack boast from just behind midline, Player 2 drives hard and low from front court. Player 1 moves quickly to opposite side of court and intercepts straight drive with backhand attack boast. Player in front works hard to get back to T between shots.

Play game to 15 points.

When this becomes very easy you can throw in a surprise, boast, drive and surprise at any point to keep the other player on your toes and help them learn how to read your body language.

Boast, Drop, Drive

Practise boasts, drop shots and retrieving them.

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Boast Shot, Drop Shot, Long Drive
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Player 2 boasts, Player 1 drops and then Player 1 retrieves their own drop shot with a straight drive. Player 2 should get back to the T between boasts!

When this becomes easy you can change to Player 2 boasts, Player 1 then drops, and Player 2 runs quickly forward to get the drop shot and hits a straight drive. Now Player 1 runs to the back of the court to retrieve the straight drive. Player 1 continues the drill with a boast and the drill repeats. This version will be much more difficult and tiring.

Play each game to 15 points.

Drop and Drive

Brilliant drill for beginners

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Drop, Drive, Drop, Drive, Drop...
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Player A hits drops from the back court. Player B hits straight drive from the front court. Ball must stay within 4 ft of the wall or point is lost. Play game to 15 points. Alternative: Player A may let the ball bounce twice before dropping to allow A enough time to get back to T before next shot.

You can stop your momentum in a lunge and pop back to the T.

Be sure to do the drill on both sides.

Volley Rail Game

Great game for movement and precision

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Volley Rail Game
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Players 1 and 2 exchange volleys along the sidewall. Volleys must go past midline and inside service box line. If the ball comes more than 4 feet off the side wall (outside the service box), the point is lost. If a player can not volley the ball, the point is lost.

Play the game on both sides of the court

Play game to 15 points.

Sidewall Game

Good to practise getting the ball into the back corners and playing good shots from the back.

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Sidewall Rally Game
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Players A and B exchange straight shots (volleys, drives, drops) of varying lengths and pace along the wall. If player hits the ball so that it comes more than 4 feet away from the wall, that player loses the point.

Ball is put into play with a deep straight drive. Work on moving your opponent up and back.

Use the straight lob when necessary to get out of trouble. Use the kill shot when you have an opening.

Play game to 15 points.

Squash Fitness Drills

Court Sprints

Start the fitness with a simple drill moving from the back to the front and to the back of the court again.

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Court Sprints
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Starting at the back of the court with one hand touching the floor, run to the front wall and touch the floor where it meets the tin. Run to back wall and touch floor where it meets the wall. Continue for ONE MINUTE. Rest for one minute. Do as many sets of one minute as you can. Watch your footwork. Try to find a rhythm, so that you are moving efficiently on the court. Reach for that wall as if you were reaching for a tough drop shot.

Ghosting

Training with the correct colour ball can have a large impact on how much you gain from the session.

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AKA The Star Drill
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Starting from the T, run to each of the four corners in succession, popping back to the T after each corner. Actually run to a position to the side of an imaginary ball, not directly at the corner. Have the racquet in 'ready' position as soon as you leave the T. Swing through imaginary ball in each corner.

Do this for one minute.

Then rest for a minute.

Repeat.

Ball Collection

Great for building quadricep strength.

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Ball Pick Up
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Put 1 ball on each of the closest corner of the right service box and left service box. Stand on the T in 'ready position'. Lunge to the front left ball and pick it up. Pop back up to 'ready position'. Lunge to the right and carefully place the ball on the opposite corner of the right service box. The ball should not roll. Pop back to 'ready position'. Repeat moving the balls from corner to corner to corner. Do the drill for one minute. Rest for one minute. Repeat.

Lunges

Build up leg strength and core muscles

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Lunges
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Take a long step forward and flatten out your body. Pop back to a standing position. Repeat on opposite leg. Do sets of 8 lunges on either side.

Be sure to stretch and warm up before doing this exercise!

Once this becomes easy instead of stepping back and forwards move to split jumps. Start in the lunge position, jump high in the air and land smoothly in the opposite lunge position

General Exercise

General tips on fitness to enhance your squash.

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Run, Bike and Swim
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Start Running more, especially hill sprints, jogging back down after and sprinting back up. This is the best type of running for squash as it is extremely high intensity and gets you in a low position working the right muscle groups for greater endurance and power.

Cycling and rowing are both great for endurance and building up muscular strength. It will help to improve your cardiovascular fitness and muscular strength without the high impact on the joints caused by running and squash training

An hour of swimming twice a week will do wonders for your overall fitness as well as lung capacity. It can build up your muscular strength as well as cardiovascular fitness along with protecting your joints from overuse.