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Sports training

Squash ghosting workout

Squash is played near maximum heart rate: elite players averaged 92% of their maximum, with rallies of about 19 seconds, while most club rallies last under 10 seconds with short rests. Ghosting means moving round the court as if playing, without a ball. No trial has tested a squash conditioning programme, so the intervals here are our editorial plan, matched to rally and rest times; interval training has improved fitness in other racket sports. If you have heart disease or any of the warning signs on our squash page, check with your doctor first. You need a squash court or a space about 6 m square, and your racket.

30 minIntermediate9 movesA wall · A dumbbellCalves · Hip flexors · Hamstrings · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 min
    Beginner · Calves, Hip flexors, Quads · 3D demoCourt lengths, mixing skips, side-steps and easy joggingEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold the wallHarder: Contract-relax hamstring stretch (PNF)
  3. Walking lunge4 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoGrowing deeper each timeEasier: Split squatHarder: Split squat with dumbbells
  4. Side-stepping (sideways walking)2 × 20 s each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoLow and quickHarder: Lateral band walk
  5. Slow calf raise12
    Beginner · Calves · 3D demoUp on a count of two, down on threeEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Ghosting intervals: choose your level

Rest 2 min between rounds

  1. Shuttle runsLevel 1: 2 rounds of 6 × 15 s, walking 20 s between
    Advanced · Quads, Glutes, Calves · 3D demoFrom the T, move to a corner, lunge and swing, and push back to the T; vary front, middle and back corners. Level 2: 3 rounds of 8 × 20 s, 15 s between. Level 3: 3 rounds of 10 × 20 s, 10 s betweenEasier: Treadmill jogging

Lunge and recover

  1. Dumbbell lunge2 × 6 each leg, bodyweight
    Intermediate · Quads, Glutes, Hamstrings · 3D demoReach long to a front corner and push back to the TEasier: Reverse lungeHarder: Barbell walking lunge

Cool-down

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasyHarder: Standing band hip flexion
  2. Wall calf stretch (gastrocnemius)2 × 30 s each side
    Beginner · Calves · 3D demoGentle, after the sessionEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Tips

  • Start at level 1, and add a round or shorten the rests only when the last set still feels controlled.
  • Stop at once for chest pain, unusual breathlessness, palpitations or feeling faint, and call 999 for the NHS warning signs.
  • On court, wear eyewear made to the squash standard if anyone else is hitting.
  • Drink, and stop for the heat warning signs on hot days.
  • Once or twice a week, away from hard matches; a review of interval training in racket sports suggests up to 3 sessions a week for 6 to 8 weeks.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

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Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

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Questions people ask

How long does the squash ghosting workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 6 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.