They consist of finding an incline – the steeper the better (preferably steeper and longer than the one in the video above) – long enough for you to run for 15-20 seconds at full speed.
The aim is to repeat 8-12 reps in one session.
It’s amazing how much more the incline taxes your lungs and your whole body compared with if you are sprinting on flat ground.
The Art Of Squash Hill Sprints
You start at your mark and run uphill for 15-20 seconds.
Briskly walk back down the hill to your start mark.
It shouldn’t take more than a minute to get back (you will learn to walk slower the more reps you do!!).
As soon as you get back, start your 2nd sprint uphill.
Repeat this at least 8 times for a full session, looking to build up to 12 sprints.
In your first session you might only be able to do 4 or 5 reps before your body has lost its ability to power itself up the hill with any real speed.
That’s fine – just note that down and try to beat it in your next session.
Powering Through Squash Hill Sprints
The value in hill sprints – apart from the incline – comes from that last handful of seconds in the 15-20 second rep so try to find an incline where you have enough space to power through.
This will call upon deep reserves in your whole body.
And if you really want to pump it up – and you have an extended incline – trying doing a set of Tabata sprints uphill.
To do this successfully, your body really needs a strong core foundation for the required sustained, explosive power.
How To Make Squash Hill Sprints Easier
Like at the end of the video above, be willing to joke around with what you are doing – either with people you’re training with or in your own head – while still giving 100% effort.
Watch yourself as you get out of breath, as your body fatigues.
Be aware that right now, in the moment, you are fatigued and that within a handful of minutes the session will be over and you can watch your body resting, as you are feeling more powerful.
This is just one little mind-trick to fool your body into getting fitter – a kind of mental fitness.
Soon you’ll be powering around the squash court with ease.
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…