Activity summary
This fun circuit helps players improve squash-specific movement and fitness by rotating through six movement stations.
Activity setup
- Individual circuit on one court or space; station spacing safe.
- Equipment: cones, balls, rackets, ladder (or improvised).
- Recommend 1–2 minutes per station.
What to do:
- Station 1: Lateral cone touch – sidestep and lunge to cones 2 m apart, return center.
- Station 2: Find a free cone – move balls to opposite free cones, lunge into each.
- Station 3: Alternating lunge tap-ups – in lunge, tap ball on racket 3× then switch leg.
- Station 4: Ladder footwork – split-step and one-in, one-out per rung as you advance.
- Station 5: Cone touch to squat/lunge – run to cone, lunge touch; return and squat touch other cone.
- Station 6: Ghosting – triangle cones: ghost to each cone low, return to centre between.
Activity video
Coaching Tips
- Encourage lightness on the toes—focus on movement and conditioning.
- In lunges, keep core engaged for stability and check lunge distance for balance.
Safety
Remember the STEP framework—Space, Time, Equipment, People—to adapt difficulty.
Ensure clear station spacing and that under-18s wear protective goggles.