Squash is a sport of extremes—your lungs burn from relentless rallies, while your brain fires split-second decisions at lightning speed. One moment you’re chasing a ball deep into the corner, the next you’re lunging forward for a drop shot you barely saw coming. To thrive in this environment, two things matter most: stamina and reflexes.
Stamina keeps you moving with energy even in the fifth game, while reflexes give you the sharpness to intercept volleys, read opponents, and react in time. The good news? Both can be trained with court-based drills that mimic real match demands.
Below, you’ll find a set of practical squash drills designed specifically to build endurance, sharpen reactions, and give you the edge in every rally.
1) Ghosting Intervals
Court movement without the ball. Sprint from the T to all corners, lunge properly, and recover. Builds stamina and footwork memory.
Protocol: 30s on, 30s rest × 8. Increase to 45s on, 20s rest as you progress.
2) Boast–Drive Routine
With a partner: Player A boasts, Player B drives straight, repeat. Builds lung capacity while training front-to-back movement.
Protocol: 3 minutes continuous × 4 sets. Switch roles each set.
3) Corner Repeaters
Feed balls alternately to front and back corners, forcing quick recoveries. Simulates real rally patterns.
Protocol: 45s work, 20s rest × 6.
4) Figure-8 Volleys (Solo)
Volley the ball in a looping pattern between the side walls without letting it bounce. Enhances racket control and reaction time.
Protocol: 30s continuous × 6. Count unbroken streaks to track progress.
5) Two-Ball Reaction Drill
Partner feeds two balls randomly in quick succession. Forces instant decision-making and sharp hands.
Protocol: 20s on, 20s off × 10.
6) Anticipation Drops
Feeder mixes boasts, crosscourts, and drops. The receiver must read cues and respond instantly.
Protocol: 12 feeds × 3 sets. Switch roles.
7) Reaction Ball Bounces (Off-Court)
Use a reaction ball against a wall or floor. The odd bounces mimic unpredictable squash ricochets.
Protocol: 6×30s bouts with 30s rest.
8) Shuttle Sprints (15/15s)
Sprint from baseline to front wall and back. Repeat until the timer ends. Builds explosive stamina.
Protocol: 15s sprint, 15s rest × 12–16.
9) Serve–Volley Trap
Serve, sprint to the T, and volley the first return. Improves reflexes and conditioning simultaneously.
Protocol: 3×3 minutes per side.
10) King/Queen of the T (Conditioned Game)
Play mini-games where volleys and rails are the only shots allowed. Fast-paced, reflex-heavy, and tiring.
Protocol: First to 5 points, rotate.
Final Rally
Squash is often called “the world’s fittest sport” for a reason—it pushes both your body and brain to their limits. By adding these squash drills to your weekly routine, you’ll build the stamina to outlast your opponents and the reflexes to outsmart them.
Remember: stamina lets you reach the ball; reflexes let you strike it back. Together, they turn rallies from desperate scrambles into winning opportunities. Train both, and you’ll not only survive the pace of squash—you’ll thrive in it.
