Are you finding yourself gasping for air by the third game? Does your performance noticeably drop as matches progress? In squash, endurance isn’t just an advantage—it’s essential. The ability to maintain speed, precision, and decision-making throughout extended rallies often determines who walks away victorious. Here are squash conditioning exercises that will help you achieve that. 

Why Squash-Specific Conditioning Matters

Unlike general fitness training, squash-specific conditioning targets the unique movement patterns and energy systems that your body relies on during matches. Traditional cardio might build baseline fitness, but the explosive, multi-directional nature of squash requires specialized training that mimics actual gameplay demands.

For parents: These exercises prioritize proper form and progressive intensity, significantly reducing injury risk while building sustainable fitness foundations for young athletes.

For players: You’ll develop the stamina to maintain peak performance from the first point to match ball—no more watching winnable games slip away due to fatigue.

Three Game-Changing Conditioning Exercises

1. The “Ghost Court” Interval Challenge

This exercise simulates match intensity without the impact of hitting balls.

How to perform it:

  1. Mark six points around the court (four corners plus two mid-wall positions)
  2. Start at the T position
  3. Sprint to each point in random sequence called by a coach or partner
  4. Return to the T position between each sprint
  5. Perform 30-second intervals with 15-second rest periods
  6. Complete 6-10 intervals depending on fitness level

Safety tip for young players: Begin with 4-5 intervals and emphasize proper turning mechanics to protect knees and ankles.

The ghost court challenge gets your cardiovascular system ready to handle the stop-start nature of squash while reinforcing proper court movement patterns.

2. Lunge Matrix Progression

Squash demands a lot of leg endurance and stability—this exercise delivers both.

How to perform it:

  1. From a standing position, perform forward, lateral, and reverse lunges
  2. Complete 8 repetitions in each direction with each leg
  3. Maintain perfect form with knees tracking over toes
  4. Add medicine ball rotations or reaches for advanced training
  5. Perform 3 rounds with 60-second rest periods

Modification for juniors: Reduce to 5 reps in each direction and focus on form mastery before adding weight.

This builds the lower-body endurance needed for sustained court coverage while strengthening stabilizing muscles that prevent common squash injuries.

3. Tabata Court Sprints

This high-intensity interval training mimics the metabolic demands of competitive squash.

How to perform it:

  1. Use the full length of the court
  2. Sprint from front to back wall for 20 seconds at maximum effort
  3. Rest for 10 seconds
  4. Repeat for 8 total rounds (4 minutes total)
  5. Focus on maintaining acceleration and deceleration control

This exercise develops the anaerobic capacity crucial for handling extended, high-intensity rallies that define competitive squash.

Join Us for Summer Squash Camp in 2025!

While these exercises provide an excellent starting point, nothing replaces professional guidance in a structured training environment. Check out the locations we have available this summer for our 2025 International Squash Academy. We’d love to help you take your squash game to the next level while participating in a fun and positive environment. Sign up today!