One-step star sprints trained your body to take that last step before you hit the ball.
This ensures you’re in a great position to play the shot you want, with precision and power.
Now it’s time to up the ante with squash ghosting drills.
You can focus on taking that last step further away from the “T” position – that is, in the front corners on both sides, as well as the back corners.
This means you’ll be taking a few steps on your way to making that last step to play the shot. And on that last step make sure you are hinging at the hip.
Slow Your Movement Down So You Can Speed It Up
Wherever you’re heading to on the court with squash ghosting drills, it’s vital that you take time to go through the motions of working out which leg you will take the first step with off the “T”.
In the video below I lay out a couple of ways you can approach this.
Find out what works for you then practice it slowly. Slowly build up the pace until the footwork you are training starts to come out naturally.
Once you’ve built up to a moderate pace, you can start doing sets of long-form star sprints, or squash ghosting drills.
Hitting With Imagination-Practice Is Vital To Make Squash Ghosting Drills Practical
No matter what speed you’re going at though, it’s important to focus on timing that last step before you pretend to hit the ball.
And actually pretend to hit a ball.
Visualize yourself hitting it perfectly and ‘watch’ it go to where you’re aiming (one of the four corners).
Eventually, you’ll be doing all of this at match-pace.
And at this point, you can do, say, 5 repetitions to all 6 corners as one set.
Take a 45-60 second break and do another set.
Or if you’re training with a partner where they are randomly pointing to where you need to go next, take it in turns at being the ‘worker’.
Multi-Faceted Training With Squash Ghosting Drills
So all at the same time with these squash ghosting drills, you’ll be training:
- Your footwork, particularly as you step in to play the shot
- Your mental fitness and ability to visualise what you want to happen
- Your out-of-breath conditioning to be able to move around the squash court continuously, just like you would in a match
Incorporating Movement Into A Larger Program
The 7-week squash fitness bootcamp uses these movement patterns in specific time-patterns, along with the best squash conditioning exercises, to transform your space on court.
Have fun & play your own game!
Mick enjoys showing squash players simple, effective exercises to feel stronger, faster and more durable on court to help them play better & win more matches.
He was ranked #2 in Australian juniors and has spent over 20 years training in various martial arts so his background provides a fresh, unique perspective.
You can find his core programs at…