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Squash Agility In Season Training Physical Education Essay

Content
  1. Introduction
  2. Chapter 2:
  3. Physiology
  4. Energy Systems
  1. Aerobic Energy System
  2. Fibre type
  3. Type I
  4. Red fibres
  5. Type II a
  6. Red fibres
  7. Anaerobic Energy System
  8. Fibre type
  9. Type II b
  10. White
  11. Lactic acid
  12. Lactate
  13. Lactate threshold
  14. Chapter 3:
  15. Training Program
  16. Agility Drills
  17. Lateral Change of Direction
  18. Requirements:
  19. How to perform the drill:
  20. T-Drill
  21. Requirements:
  22. How to execute the drill:
  23. Illinois Agility Drill
  24. Requirements:
  25. How to perform the drill:
  26. Box Drill
  27. Requirements:
  28. How to perform the drill:
  29. Agility Compass Drill
  30. Requirements:
  31. How to perform the drill:
  32. Zig Zag Agility Drill
  33. Requirements:
  34. How to execute the drill:
  35. Court Sprints Agility Drill
  36. Requirements:
  37. How to conduct the drill:
  38. Figure 8 sprinting Drill
  39. Requirements:
  40. How to carry out the drill:
  41. 6 Point Agility Drill
  42. Requirements:
  43. How to perform the drill:
  44. Double T-Drill
  45. Requirements:
  46. How to execute the drill:
  47. Star Drill
  48. Requirements:
  49. How to conduct the drill:
  50. 4 Week In-Season Agility Program
  51. Week 1
  52. Day: 1
  53. Agility Drill:
  54. Variation:
  55. Intensity:
  56. Time:
  57. Rest Time:
  58. Repeat:
  59. Agility Drill:
  60. Variation:
  61. Intensity:
  62. Time:
  63. Agility Drill:
  64. Variation:
  65. Intensity:
  66. Time:
  67. Repeat:
  68. Rest period:
  69. Day: 2
  70. Agility Drill:
  71. Intensity:
  72. Time:
  73. Rest Time:
  74. Repeat:
  75. Agility Drill:
  76. Variation:
  77. Intensity:
  78. Time:
  79. Repeat:
  80. Rest period:
  81. Agility Drill:
  82. Variation:
  83. Intensity:
  84. Time:
  85. Repeat:
  86. Rest period:
  87. Week 2
  88. Day: 1
  89. Agility Drill:
  90. Intensity:
  91. Time:
  92. Rest Time:
  93. Repeat:
  94. Agility Drill:
  95. Variation:
  96. Intensity:
  97. Time:
  98. Repeat:
  99. Rest time:
  100. Day: 2
  101. Agility Drill:
  102. Variation:
  103. Intensity:
  104. Time:
  105. Rest Time:
  106. Repeat:
  107. Agility Drill:
  108. Variation:
  109. Intensity:
  110. Time:
  111. Repeat:
  112. Rest period:
  113. Agility Drill:
  114. Intensity:
  115. Time:
  116. Repeat:
  117. Rest period:
  118. Week 3
  119. Day: 1
  120. Agility Drill:
  121. Intensity:
  122. Time:
  123. Rest Time:
  124. Repeat:
  125. Agility Drill:
  126. Variation:
  127. Intensity:
  128. Time:
  129. Star Drill:
  130. Variation:
  131. Intensity:
  132. Time:
  133. Repeat:
  134. Rest period:
  135. Day: 2
  136. Agility Drill:
  137. Intensity:
  138. Time:
  139. Rest Time:
  140. Repeat:
  141. Agility Drill:
  142. Variation:
  143. Intensity:
  144. Time:
  145. Repeat:
  146. Rest period:
  147. Agility Drill:
  148. Variation:
  149. Intensity:
  150. Time:
  151. Repeat:
  152. Rest period:
  153. Week 4
  154. Day: 1
  155. Agility Drill:
  156. Intensity:
  157. Time:
  158. Rest Time:
  159. Repeat:
  160. Agility Drill:
  161. Variation:
  162. Intensity:
  163. Time:
  164. Repeat:
  165. Rest time:
  166. Day: 2
  167. Agility Drill:
  168. Variation:
  169. Intensity:
  170. Time:
  171. Rest Time:
  172. Repeat:
  173. Agility Drill:
  174. Variation:
  175. Intensity:
  176. Time:
  177. Repeat:
  178. Rest period:
  179. Agility Drill:
  180. Intensity:
  181. Time:
  182. Repeat:
  183. Rest period:
  184. Chapter 4:
  185. Conclusion
  186. Chapter 5:
More...

Introduction

Squash is a sport which is played by 2 individuals and sometimes played out in doubles. The game is played in a 4 walled courtroom sometimes manufactured from glass, and uses a hollow silicone ball, which may be changed depending on skill level of the participant and the colour dot used/ ball type. Squash is a high intensity fitness sport and it is not for the faint hearted, this sport places high needs on the power systems of your body namely the aerobic and anaerobic systems. As squash is a sport that involves the movement of the whole body it is import to condition the body in order to produce the best results. Squash not only relies on the energy systems, but the players ability to attain any area of the court at any moment to try out the ball, then get back to the "T" which is the most dominant position on the court, it is because from the "T" to any position on the courtroom is shortest distance covered and thus you would have the top hand against your opponent. Other needs are also put on the players like the ability to change course quickly while retaining energetic balance; this is otherwise known as agility. Agility is very transfer in squash, in simple fact without it squash would be next to impossible, the greater agile a person the more likely them having the ability to get a ball anywhere on the judge at any moment.

In order to be a successful squash player you need to have a varied training curriculum, variety is the simplest way in order to improve as your body is placed under stress regularly and never gets time and energy to modify. Us as humans be capable of adapt quickly thus the muscles and training methods need to follow this trend, sticking with the same training craze will lead to a plateau and can reduce training performance as well as match performance, as said before.

Agility is an important part of squash and in this project I plan to approach it in a way where an in season training curriculum will produce the best results for a squash player, finding the right balance between all the aspects that make up the overall game is key. Agility comprises of four main components and they're balance; the ability of the squash player to keep balance while relocating any direction; velocity, the ability of the squash player to go any part of the body at any given time quickly; strength, the ability of the muscles or the muscles to beat the resistance applied to them and lastly co-ordination, the ability to control the movement of your body in co-operation with the body's sensory functions, a good example of this would be using the racket going to the ball while operating in a sideways route.

All of these four aspects can be better by developing every week training programs which incorporate drills that work and reliable enough to create the mandatory results with respect to the season training which regarding this assignment can be an "In" season agility training procedure.

Chapter 2:

Physiology

Energy Systems

During conditioning training for squash we teach and recruit the two energy systems because squash is recognized as a complete body activity, squash is a sport that calls for a high levels of aerobic fitness as well anaerobic strength, anaerobic strength can be sub-divided as follows:

Short anaerobic - less than 25 seconds (mainly alactic)

Medium anaerobic - 25 seconds to 60 seconds (mainly lactic)

Long anaerobic - 60 seconds to 120 seconds (lactic +aerobic)

These energy systems are necessary in the sportsmen ability to execute during high level complements, as well as regular training curriculum developed to improve overall fitness. During exercise the energy for muscular contractions is provided by these energy systems, which are the Aerobic and Anaerobic systems.

Aerobic Energy System

The term "aerobic" means in the presence or with air, how it operates would be that the aerobic energy systems uses air to create energy, from the metabolic break down of fat as well as carbohydrates.

The aerobic energy system is positioned in the mitochondria of the cell muscle fibre itself. These mitochondria are cellular energy factories if to say that are designed to make metabolism more effective and efficient and thus subsequently synthesize or breakdown carbohydrates and fat as explained before to produce energy by means of ATP. Energy cannot be created or demolished but merely changed from one form to some other, thus the power from the air present is employed to transform sugars and fatty acids into ATP.

ATP or otherwise known as Adenosine Triphosphate is a nucleotide which comes from adenosine occurring in muscle tissue. ATP is the major source of energy for cellular reactions, and it is thus an essential compound in terms of human success. Through the metabolic break down of carbohydrates and body fat in the occurrence of air in the aerobic system, the procedure yields 36 products of ATP which is reported to be very efficient; this process is recognized as the Krebs Pattern.

During training for squash or during squash fits the aerobic energy pathways utilize energy options to provide the ATP required for specific muscle groups to long term contract effectively over extended periods of time. These energy pathways are more efficient than the anaerobic pathways, as they get more energy from each molecule of blood sugar that is synthesized. In aerobic energy system, endurance trained muscle consists of more intramuscular excessive fat and highly trained strength muscles are better suitable for use fat as a power source during exercise. Although this is only true to an degree, because of the fact that excessive fat requires large amounts of oxygen for it to be synthesized efficiently, during high intensity exercise air becomes limited and the using of this body fat is not feasible, so the body has to look for other kinds of energy to keep producing the muscular contractions necessary to perform the exercise.

Fibre type

In the aerobic energy system there are fibres in the muscle that happen to be specific to the system and these fibres are known as slow-moving twitch fibres. These slow-moving twitch fibres generate energy for ATP re-synthesis by means of a permanent system of aerobic energy copy. They generally have a low activity level of ATPase, a slower quickness of contraction with a less well developed glycolytic capacity. They contain large and numerous mitochondria and with the high levels of myoglobin that gives them a red pigmentation. They are demonstrated to have high concentration of mitochondrial enzymes, thus they are fatigue resistant. In the aerobic energy system you have two types of main fibres and they're:

Type I

Red fibres

Slow oxidative fibres (also known as sluggish twitch or tiredness resilient fibres).

These fibres allow squash players to partake in long strong games which can keep going for over one hour, thus providing aerobic endurance to these players.

Their production is applied after about 90 seconds of any given activity, thus following the anaerobic energy systems resources have been totally utilized

These fibres Contain:

Large amounts of myoglobin present.

Many mitochondria.

Many blood vessels capillaries.

Generate ATP by the aerobic system, hence the word oxidative fibres.

Split ATP at a poor rate.

Slow contraction speed.

Resistant to exhaustion.

Found in good sized quantities in postural muscles.

Needed for aerobic activities, or long rallies in a squash match which can go on a few momemts over enough time that the anaerobic system provides energy for(90 seconds or longer), thus uncovering why these fibres are known for endurance.

Type II a

Red fibres

Fast oxidative (also known as fast twitch A or semi exhaustion tolerant fibres).

These fibres Contain:

Large amounts of Myoglobin.

Many mitochondria.

Many blood vessels capillaries.

A High convenience of generating ATP by oxidation. Divide ATP at a very quick rate and, hence, high contraction speed.

Resistant to tiredness but not around slow-moving oxidative fibres.

Needed for the transition between your anaerobic phase and aerobic period, employed between 25 and 89 seconds (so following the type II B fibres are fatigued, and before the type I fibres become employed)

Anaerobic Energy System

The anaerobic system derives its energy from the break down of carbohydrates with no need of air (or due to the lack of air present in the metabolic pathways) to synthesize the reactions occurring hence the word "anaerobic" so this means no air present or lack of it. The anaerobic system has an athlete with the vitality we require in the beginning of an exercise with the initial increase in tempo for example. This energy source however is not sufficient enough to keep going for extended periods of time through the exercise and soon as this original energy is expended the aerobic energy system takes over as the primary ATP supplier for the activity specific muscular contractions.

The anaerobic system is limited and very inefficient; thus it is said to waste vast amounts of expended energy along the way. This system relies on the breakdown of stored compounds in order to produce the required upon submission. These energy compounds are very high in energy and tend to be in limited supply in the human body, thus explaining as to the reasons anaerobic work is very strong and can only just be sustained for brief cycles at any given time. The system also makes use of stored glycogen in the muscle, this glycogen when synthesized only produces a tiny amount of ATP, one of the disadvantages of the is the metabolic throw away product called lactic acid, this technique of the break down of glycogen to lactic acid is known as anaerobic glycolysis which is one of both ways of deriving energy in this kind of system the other form of attaining this energy is recognized as short term energy supply in which ATP stores are quickly divided.

In the short-term energy resource ATP is put into ADP (Adenosine Diphosphate) releasing the energy required for muscle contraction this way or means of attaining energy is very simple and once this source is drained the body resorts to anaerobic glycolysis.

Anaerobic glycolysis is a term which is utilized for the nonoxidative break down of glycogen found in the muscles. Glycogen is a clump if to say of stored glucose molecules located in the muscles themselves.

This form of attaining energy for muscular contraction on touch comes at a cost, as stated previously; it's very inefficient and wastes energy, for every glucose molecule broken down this process only yields 3 items of ATP and consequently gives lactic acid off as a by product as explained earlier.

Fibre type

A fast twitch fibre is one in which the myosin can divide ATP very quickly and is from the anaerobic energy system.

Fast twitch fibres also illustrate a higher functionality for electrochemical transmitting of action potentials and an instant level of calcium mineral release and uptake by the sarcoplasmic reticulum. The fast twitch fibres rely on a well toned, short-term, glycolytic system for energy transfer and can deal and develop anxiety at 2-3 times the pace of sluggish twitch fibres.

Type II b

White

Fast glycolytic (also called fast twitch B or easy fatigable fibres).

These fibres Contain:

Low myoglobin content.

Few mitochondria.

Few bloodstream capillaries.

Large amount of glycogen.

Split ATP rapidly.

Fatigue easily.

Needed for squash in short sprints to different parts of the courtroom, and explosiveness, Type 2B fibres are used from 0 to 24 seconds, but this time is also dependant on the strength of the sprint (i. e. if the depth escalates the time will reduce).

Lactic acid

Lactic acid is produced during anaerobic effort, mainly from an activity mentioned before called anaerobic glycolysis, or when the oxygen supply is bound on demand. Lactic acid accumulates in the muscle and impacts the ability of this muscle to perform at its full potential thus fatiguing it if to say. Lactic acid changes the ph in the muscle fibre itself, therefore minimizing the overall enzyme activity and ATP development in the aerobic pathways discussed preceding. Lactic acid is also thought to reduce the contractile force of every specific muscle fibre. After exercise this lactic acid accumulation disappears quickly, as your body has its systems which remove this by product, if one were to engage in an effective recovery it would also improve the removal time of lactic acid in the muscles.

By squash players training their aerobic system more successfully it helps to preserve the anaerobic system. It also reduces the restoration time of the anaerobic pathways and removal of lactic acid and its own conversion back to pyruvate molecules, that could then be used by the aerobic pathways.

Lactate

Lactate to put it simply is a sodium developed from lactic acid, this occurs when the acid quickly loses it hydrogen ions and these ions incorporate with sodium and even sometimes potassium to create a ingredient known as lactate.

Lactate threshold

Lactate threshold is known to represent a transition zone that involves increasing dependence on anaerobic energy pathways. Lactate threshold fundamentally identifies ones body's potential to clear lactic acid from the muscle as well as blood vessels more rapidly and the change zone that involves increasing lactate development resulting from the overall recruitment of fast - glycolytic muscle fibres.

Sharkey, Gaskill (2006)

Chapter 3:

Training Program

This assignment is aimed at producing a highly effective and useful 4 week agility In-season training program. The word "In-Season" refers to the peak performance period, during this period training for squash in relation to all the fitness components proceeds with a high intensity to keep all the aspects as spoken earlier that squash players require, like the four components of agility, but there is an overall reduction in total training size so that players do not tiredness and can be at the peak level of performance for when they really need it which is during match time.

Agility Drills

Lateral Change of Direction

Requirements:

Flat surface of the squash court

Three cones

Stop watch

Assistant

How to perform the drill:

Place the first cone on the fifty percent court brand, place the second to the right near to the wall membrane and the other near to the wall membrane on the kept hand aspect (The most notable of the "T" on the squash judge) as observed in the diagram below:

The squash player starts off at the middle cone (where the vertical line matches the horizontal line developing the "T")

The Coach gives the signal to get started on and details in a specific direction, right or left

The player steps to and touches the first cone, returns past the middle cone (start) to the very far cone and touches the particular one and then returns to the middle cone, touching that one.

The coach starts off the stopwatch on giving the 'Go' demand and halts the watch when the athlete touches the middle cone. The better of the two tracks in each starting path, right and left, are noted and the best rating in each course is used for scoring.

T-Drill

Requirements:

Flat surface of the squash court

Four cones

Stop watch

Assistant

How to execute the drill:

Set out four cones as illustrated in the diagram above (With B being the cone at the centre of the T on the court docket). The subject begins at cone A. Around the order of the timer, the topic sprints to cone B and touches the base of the cone with their right hand. Then they turn kept and shuffle sideways to cone C, and also details its base, this time around with their still left hand. Then shuffling sideways to the right to cone D and touching the base with the right palm. They then shuffle back again to cone B touching with the remaining side, and run backwards to cone A. The stopwatch is stopped as they move cone A.

Illinois Agility Drill

Requirements:

Flat surface of the squash court

Eight cones

Stop watch

Assistant

How to perform the drill:

Set the squash court up as shown in these picture. The space of the course is 10 meters and the width (distance between your start and finish details) is 5 meters. Four cones are used to mark the start, finish and both turning details. Another four cones are put down the centre an equal distance aside. Each cone in the centre is spaced 3. 3 meters aside. Subjects should lie on their entrance (head to the start collection) and hands by their shoulders. On the 'Go' demand the stopwatch is started out, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the final line, of which the timing is ceased.

Box Drill

Requirements:

Flat surface of the squash court

Four cones

Stop watch

Assistant

How to perform the drill:

Four marker cones are put 10 yards apart in a square settings (see diagram above). The ball player begins by getting down in a three-point position next to Cone 1. For the command word 'Go', he sprints to cone 2, and then shuffles sideways to cone 3. After that you back-pedal to cone 4 and complete by turning and sprinting through and concluding at cone 1. The athlete must go around the outside of each cone.

Agility Compass Drill

Requirements:

Flat surface of the squash court

Five cones

Stop watch

Assistant

How to perform the drill:

The cones are laid out as per the diagram (on the squash court docket), with four marker cones put in a precious stone condition, and one in the middle (positioned on the centre of the "T"). The external cones are each located 3 meters from the centre. The participant crouches behind and with their left hands on the center cone, facing forwards (towards cone 5). The gamer then turns and works to the right and details the cone (2) using their hand. They then turn back and run to the centre cone, out to the next cone (3), back to the centre, out to another cone (4), back to the centre and then finally switch and end by running through the finish series at cone 5. The participant is required to touch the cone using their side at each switch. Timing starts off when the palm comes off the centre cone, and stops when the breasts moves through the line of the ultimate cone. Snooze for 3 minutes, then replicate the drill, moving in the opposite path (counter clockwise, cones in order 1-4-3-2-5)

Zig Zag Agility Drill

Requirements:

Flat surface of the squash court

Five cones

Stop watch

Assistant

4

3

2

1

C

How to execute the drill:

Place one cone at the centre of the T of the court, then place one cone in each place of the court allowing enough room for the player to run around it (See above diagram). This drill requires the ball player to run a course in the shortest possible time. A typical Zig Zag course is with four cones put on the edges of an rectangle developed by the court, with yet another cone placed in the centre. If the cones are labelled 1(start/carry out cone) to 4 round the rectangle going along the longer side first, and the centre cone is C, the test starts at 1, then to C, 2, 3, C, 4, then back again to 1.

Court Sprints Agility Drill

Requirements:

Flat surface of the squash court

Four cones

Stop watch

Assistant

C

B

A

Starting /done Position

How to conduct the drill:

Place the starting cone at the center of the T on the court; place another cone straight in front of it by the tin mother board (Cone A in the diagram above), place another cone (Cone B in diagram) in the place of the still left side service area, place the ultimate cone (Cone C in the diagram) at the back wall of the court docket. The player must start at the starting position, as seen on the diagram, upon the word go the stopwatch is began, the participant sprints to the wall structure, upon reaching cone the ball player remains facing in the ahead direction for the entire drill, and then back again monitors to the starting position, player then sprints to cone A, back monitors to cone B, sprints to cone A, again monitors to cone c, the sprints to the concluding/Starting position again. This drill must be completed in the most effective time possible with maximal strength.

Figure 8 sprinting Drill

Requirements:

Flat surface of the squash court

Five cones

Stop watch

Assistant

How to carry out the drill:

This agility drill requires very brief bursts of rate followed by sudden changes in course and is one of the better in simulating the actions on the squash court. From the start position, the sportsman will sprint to the centre cone (which is located on the centre of the T), go around it and then sprint to cone 2 (inserted near to the right wall membrane of the judge). That is repeated for any 4 cones rounding the centre cone after each outside cone until the player profits to the starting position (See above Diagram).

6 Point Agility Drill

Requirements:

Flat surface of the squash court

Six cones

Stop watch

Assistant

How to perform the drill:

They key with this drill is that is involves multiple directional changes.

Sprint to cone 1 and return

Sprint to cone 2 and return

Sprint to cone 3

Side-step from cone 3 to cone 4

Side-step from cone 4 to cone 5

Side-step from cone 5 to cone 3

Back peddle from cone 3 back to the starting position

Double T-Drill

Requirements:

Flat surface of the squash court

Seven cones

Stop watch

Assistant

How to execute the drill:

Place one cone on the T, this is your centre cone, place one cone to the significantly right close to the wall good cone on the T, do this on the other hand as well. Now place another cone toward the trunk wall good middle cone. Now place another row of cones in line with those near the top of the T towards leading wall giving the ball player enough space to move. (See Above Diagram)

This drill is comparable to the T drill, there is merely another row of cones, the drill is conducted just as as the T drill, just adding on an extra row once the player has completed the extra row they need to back pedal all the way to the start/end (Dark arrows, then blue arrows, then finally the red arrows)

Star Drill

Requirements:

Flat surface of the squash court

Seven cones

Stop watch

Assistant

G

C

F

D

E

B

A

How to conduct the drill:

Set court docket up as shown in the next diagram above. Player begins at A then runs to B, performs a go, then back monitors back to the T point A on the diagram. Player then operates to point C, takes on a shot then back tracks back to A again; but also for cones F and G it's a sprint there and shot played then side step back to the T. Player completes drill in cone order, upon getting cone D player side steps, plays a shot, then side steps back again to point A again, same applies for cone E. This exercise is performed as quickly as possible.

4 Week In-Season Agility Program

Before each daily Agility training session be sure to engage in a Squash specific vibrant warm-up exercises, and upon doing the daily program make sure to engage in a cool down, including static stretches to conserve and increase muscle overall flexibility.

For every agility drill, begin in the ready position: feet shoulder-width apart; ankles, knees, and hips flexed in a quarter-squat position; mind and shoulders slightly forward with hips and ankles in a in a straight line line. Keep knees and sides flexed and your centre of gravity over your feet. The body cannot move quickly when it is standing directly. Out of this position, you are ready to move around in any direction and can hold this position if bumped from any angle. This ready position is the most efficient position for moving and reacting.

For each training session, please make reference to portion of Agility Drills, to achieve the layout of the drill as well as drill description and execution.

Week 1

Day: 1

Agility Drill:

Lateral Change of direction

Variation:

Place rubber band from one ankle joint to the other, to encourage part stepping movement

Intensity:

High strength (90% HR Max)

Time:

2 minutes non stop

Rest Time:

1 minute 30 seconds

Repeat:

2 times (Total drill count number = 3)

Rest for 2 minutes

Agility Drill:

T-Drill

Variation:

Timed T drill, player has 1 minute to complete as many "T"'s as is possible, 1 T is counted when player profits to cone A(starting position)

Intensity:

High strength (90% HR Max)

Time:

1 minute

Rest for 2 minutes

Agility Drill:

Star Drill

Variation:

(playing a shot while focusing on agility) as player reaches cone they play a go before returning back again to cone A at the T

Intensity:

90% HR Max

Time:

As fast as possible

Repeat:

3 Times

Rest period:

90 seconds between drills

Day: 2

Agility Drill:

Illinois Agility Drill

Intensity:

High strength (90% HR Max)

Time:

Fast as possible

Rest Time:

30 seconds between drills

Repeat:

3 times

Rest for 1 minute

Agility Drill:

Box Drill

Variation:

Timed minute, continue drill till time is up

Intensity:

High depth (90% HR Max)

Time:

1 minute (Timed)

Repeat:

3 Times

Rest period:

45 seconds between drills

Rest for 2 minutes

Agility Drill:

Double T-Drill

Variation:

(playing a shot while focusing on agility) as player grows to cone they play a go while doing the drill

Intensity:

70% HR Max

Time:

As fast as you can, regarding intensity

Repeat:

3 times

Rest period:

30 seconds between drills

Week 2

Day: 1

Agility Drill:

Court sprints

Intensity:

High intensity (90% HR Max)

Time:

Fast as possible

Rest Time:

1 minute

Repeat:

3 times

Rest for 2 minutes

Agility Drill:

6 Point Agility Drill

Variation:

Play a go upon attaining each cone

Intensity:

High strength (80% HR Max)

Time:

Fast as possible

Repeat:

3 Times

Rest time:

30 seconds

Day: 2

Agility Drill:

Agility Compass Drill

Variation:

Play a shot upon achieving each cone

Intensity:

High strength (90% HR Max)

Time:

Fast as possible

Rest Time:

45 seconds between drills

Repeat:

3 times

Rest for 2 minutes

Agility Drill:

Zig Zag Drill

Variation:

Run so far as you can in 1 minute

Intensity:

High level (80% HR Max)

Time:

1 minute (Timed)

Repeat:

2 Times

Rest period:

1 minute 30 seconds between drills

Rest for 2 minutes

Agility Drill:

Figure 8 Sprinting Drill

Intensity:

90% HR Max

Time:

As fast as possible

Repeat:

3 times

Rest period:

1 minute between drills

Week 3

Day: 1

Agility Drill:

Lateral Change of direction

Intensity:

High strength (90% HR Max)

Time:

1 minute non stop

Rest Time:

30 seconds

Repeat:

2 times (Total drill count = 3)

Rest for 2 minutes

Agility Drill:

T-Drill

Variation:

Timed T drill, player has 1 minute 30 seconds to complete as many "T"'s as is possible, 1 T is counted when player profits to cone A(starting position)

Intensity:

High strength (90% HR Max)

Time:

1 minute 30 seconds

Rest for 2 minutes

Star Drill:

Variation:

(playing a shot while working on agility) as player grows to cone they play a go before returning back again to cone A at the T

Intensity:

90% HR Max

Time:

As fast as possible

Repeat:

3 Times

Rest period:

90 seconds between drills

Day: 2

Agility Drill:

Illinois Agility Drill

Intensity:

High level (90% HR Max)

Time:

Fast as possible

Rest Time:

30 seconds between drills

Repeat:

3 times

Rest for 1 minute

Agility Drill:

Box Drill

Variation:

Timed minute, continue drill till time is up

Intensity:

High strength (90% HR Max)

Time:

1 minute 30 seconds (Timed)

Repeat:

3 Times

Rest period:

45 seconds between drills

Rest for 2 minutes

Agility Drill:

Double T-Drill

Variation:

(playing a shot while working on agility) as player reaches cone they play a go while completing the drill

Intensity:

90% HR Max

Time:

As fast as possible

Repeat:

3 times

Rest period:

30 seconds between drills

Week 4

Day: 1

Agility Drill:

Court sprints

Intensity:

High strength (90% HR Max)

Time:

Fast as possible

Rest Time:

1 minute 30 seconds

Repeat:

4 times

Rest for 2 minutes

Agility Drill:

6 Point Agility Drill

Variation:

Play a go upon attaining each cone

Intensity:

High power (90% HR Max)

Time:

Fast as possible

Repeat:

4 Times

Rest time:

30 seconds

Day: 2

Agility Drill:

Agility Compass Drill

Variation:

Play a go upon reaching each cone

Intensity:

High power (65% HR Max)

Time:

Fast as possible

Rest Time:

30 seconds between drills

Repeat:

4 times

Rest for 2 minutes

Agility Drill:

Zig Zag Drill

Variation:

Run so far as you can in 1 minute 30 seconds

Intensity:

High strength (90% HR Max)

Time:

1 minute 30 seconds (Timed)

Repeat:

3 Times

Rest period:

1 minute between drills

Rest for 2 minutes

Agility Drill:

Figure 8 Sprinting Drill

Intensity:

90% HR Max

Time:

As fast as possible

Repeat:

3 times

Rest period:

30 seconds between drills

Chapter 4:

Conclusion

Squash is a sport that requires devotion and high degrees of determination in order to achieve results that top sportsman do attain. As a player it is important to build up specific training needs in order to achieve and meet goals, hence dividing the growing season up into training intervals.

In the pre competition period you teach hard and get fit, to become match ready and competitive enough to succeed. It is crucial to maintain that whenever entering maximum season period/ in season times.

Maintenance is key and finding that balance is crucially important, thus in regards to to training for agility you have to maintain the strength and reduce the load, thus allowing the player still to perform and not exhaustion as easily.

Finding the right mixture and balance between the various fitness components is what separates the average from the elite. Conditioning your body is never easy but once you have first got it into a state where you are feeling it is assisting to your performance such as improving your skill level it can only just but provide excellent results.

In this task I have contacted agility in different ways combining it with skill and rendering it interesting. Squash is a sport which combines both energy systems and adding people that have drills only but helps the reason. The 4 week program I've developed is one which is often incorporated with the several training aspects of the game and can be improved on different days and nights of the week as each week of training is split up into different facets. By sticking with an in-season agility program one is able to keep up with the four main the different parts of agility and by preserving and slightly bettering them, a player is providing themselves that extra edge and is more likely going to succeed and achieve their goals.

Chapter 5:

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