4-Week SQUASH Fitness Training Plans

We’ve teamed up with PLANtoWIN.ca to offer fitness training plans for ambitious squash players, created by Derek Vandenbrink, Exercise Physiologist and High Performance Specialist, and the co-creator of the Squash Canada Technical and Physical Performance Testing Battery for National Squad Players.  Most squash players work hard and put in the time, but their fitness training isn't focused or specific to them. They end up guessing about what they should be doing which leaves them confused and frustrated. PLANtoWIN.ca builds professional strength and conditioning training plans for ambitious squash players just like you. We help you play your best when it matters the most by getting you a fitness training plan that is specific to your goals and focuses your efforts.

Click on the titles below to access the PDF training plans:

Testing for Ambitious Squash Players 🎯

Every squash player should know their key test results and understand why they matter.

Below are the Top 5 Physical Tests every aspiring athlete should complete:

1. Standing Long Jump

Measures: Single-effort raw power.

• Equipment: Tape measure.

• How To: Perform 3 maximal attempts and measure from your rear-most back heel (in cm). Rest 30 seconds between attempts.
  Click here for Details

2. Retrieval Repeats

Measures: Anaerobic power, strength, and squash-specific front-corner movements.

• Equipment: Racquet, court, stopwatch.

• How To: Perform 1 maximal attempt. Time starts with your first movement and ends when you touch the back wall/floor joint for the 10th time. Record results in seconds (to 1 decimal).

  Click here for Details

3. Side Wall Repeats

Measures: Anaerobic power, strength, and squash-specific mid-court movements.

• Equipment: Racquet, court, stopwatch.

• How To: Perform 1 maximal attempt. Time starts with your first movement and stops after the 10th touch (5 per wall). Record results in seconds Click here for Details

4. High Plank

Measures: Core strength and endurance.

• Equipment: Stopwatch.

• How To: Hold a high-plank position as long as possible with proper form. Time stops when your hips sag, you shift, or you exit the position. Record results in seconds.
  Click here for Details

5. 3-Minute Court Shuttle

Measures: Aerobic power and interval-based speed endurance.

• Equipment: Court, countdown timer.

• How To: Perform 1 maximal attempt. Count the total touches completed in 3 minutes (e.g., front wall = 1 touch, back wall = 2 touches).
  Click here for Details

Testing Guidelines 📋

• Warm-Up: Complete a 10-minute warm-up (click here for a structured routine).

• Test Warm-Up: Practice each test pattern at sub-maximal efforts before attempting full intensity.

• Order: Perform tests in order (#1–5).

• Session: Ideally complete all tests in one session, but separate sessions are acceptable.

• Cool-Down: Wrap up with your usual cool-down routine.

• Recording: Log results on a notepad.

Get Expert Feedback for FREE!

Want to understand your numbers and what to work on?
Contact Derek at derek@vancasey.com