SR SUMMER CAMPS
Jun 15-19 (virtual)
Jun 22-26 (virtual)
Jul 6-10 (virtual/in person)
Jul 20-14 (virtual /in person)
*Aug 8-15 - former SR Wesleyan Camp (in person)
Aug 24-28 (in person)
Virtual Camp
June 15-19 $350 ($100/day, $75/session)
June 22-26 TBA
AM Session (Mon-Thur)
10am- 11am SR Fitness Challenge with various SR Touring Pros (Greg Gaultier/Paul Coll/etc)
11am-11:30am Match Analysis + Talk Tactics with the Pros
11:30-12pm Mental Game with Sport Science Consultant + Wesleyan Assistant coach Tim Bacon
Am Session (Fri)
10am-11am SR Fitness Challenge with SR Pros
11am-12pm Movement/Ghosting with S.Razik
(12pm-3pm Recovery/Lunch/Training Log/Free time)
PM Session (Mon-Thur)
3pm-3:30pm Squash Trivia/Refereeing Practice/ Fun Activity
3:30-4pm Training Concepts/Program
4pm-5pm Movement/Ghosting with SR Director Shahier Razik
For more info contact [email protected]
SR ZOOM MOVEMENT/Fitness TRAINING
Sat 4pm - Movement with Shahier Razik - $25 (last session June 13th )
Mon 5pm- Movement with Shahier Razik - $25
Sun 5pm- Movement with Shahier Razik - $25
Wed 4pm - SR Quarantine Challenge with various guest SR pros - $35
Mon/Tue/Thur/Fri 5pm - Circuit Fitness Training with Heba El Torky - $20
Privates Movement Sessions with Shahier Razik (Individually Scheduled) - $75
For more info + registration contact [email protected]
Note: SR sessions may not run on camp weeks
Mon 5pm- Movement with Shahier Razik - $25
Sun 5pm- Movement with Shahier Razik - $25
Wed 4pm - SR Quarantine Challenge with various guest SR pros - $35
Mon/Tue/Thur/Fri 5pm - Circuit Fitness Training with Heba El Torky - $20
Privates Movement Sessions with Shahier Razik (Individually Scheduled) - $75
For more info + registration contact [email protected]
Note: SR sessions may not run on camp weeks
SR HOME TRAINING
There is no better time to get your body stronger and build endurance to gain a mental and physical edge. The average junior squash match takes 15-25min (U11/13) 30-40min min (U15/17/19). Squash requires all around training consisting of endurance, speed, power and strength training. The following workouts can be done at home or outside. The training should be done 4-6 times/week. If you are not playing squash, you can ramp up to 8-10 times/week. This means on some days you would have two sessions. Make sure to give yourself enough rest time between sessions (morning/afternoon).
Suggested programming:
U11/13 - 2 x Cardio, 1 x ghosting session, 2 x circuit #1, 1 x circuit #2 (6 sessions/wk)
U15/17 - 2 x cardio, 2 x ghosting, 2 x circuit #1, 1 x circuit #2 (7 sessions/wk)
U17/19 - 2 x cardio, 3 x ghosting session, 2 x circuit #1, 1 x circuit #2 (8 sessoins/wk)
Cardio Training (2-3/week)
Run 2km-4km
Goal:
2km, 5 track laps (8-9min)
3km 7.5 laps (12-13min)
4km 10 laps (15-17min)
DIRECTIONS: U11/13 players, start with 2km build up to 3km in 3 weeks. U15/17/19 players can start with 2km build to 4km in 3 weeks.
Circuit Training #1(strength/speed focused)
Warm up
Jogging/static jumping - 3min
Elbow Planks
(front, left side, right side, front) - 4 x 45s each
Crunches - 50
Reverse crunches - 50
Rest - 1min
Circuit:
1. Knees up - 40
2. Squash lunges - 20 (Forward backhand 20L/20R)
3. Squat Jumps - 25
4.Squash lunges -20 (Forward forehand 20R/20L)
5. Push Ups - 15
6. Squash lunges - 20 (Side backhand 20L/20R)
7. Mountain climber - 30
8. Squash lunges -20 (Side forehand 20R/20L)
9. Split Squat jumps - 10 (L&R=1)
10. Squash lunges (Backward backhand 20L/20R)
11. Knees up - 40
12. Squash lunges (Backward forehand 20R/20L)
Rest 90s (repeat 3-5 reps)
Cool down/stretch
5min
DIRECTIONS: Follow above sequence. At the end of one exercise immediately start the next one. Do each exercise at 80-90% intensity . Make sure to do the full movement of each exercise (no rushing!).
Squash Lunges 20: Set up a T point, take one lunge in the direction specified. Get as low as possible and push back as quick as possible, and repeat 10 lunges, at 10 pause in the low position for 10s. Explode out to do 10 more, hold 10s at 20, explode out. Switch legs & repeat. If unable to do 20 lunges, reduce to 10 and build up. If space available lunges can be replaced by ghosting.
* If not familiar with any of the other exercises, Googles images will provide clear illustrations.
Circuit Training #2 (endurance/strength focused)
Warm up
Jogging/static jumping - 3min
Spartan 300 (U11/U13)
50-Pushups
50-Air squats
50-Burpees
50-Crunches
50-Lunges (L&R=1)
50-Window wipers (L&R=1)
2 x sets of 20 , 1 x set of 10 (1 min rest between sets)
Titan 1000 (U15/17/19)
100- Pushups
100- Air squats
100- Burpees
100- Squat Jumps
100- Crunches
100- Plank rotations
100- Lunges (L&R=1)
100- Jumping Jacks
100- Window wipers (L&R=1)
100- Chair Dips
5 sets of 20 reps, 1min rest between sets
Cool down jog/stretch
5min
DIRECTIONS: Follow above sequence. At the end of one exercise immediately start the next one. Do each exercise at 60-80% intensity . Make sure to do the full movement of each exercise (no rushing!). Reps and rest time can be adjusted depending on fitness level, repetitions and sets based on capability. The concept is to slowly reduce rest time and increase repetitions per sets. You can also add sets after two weeks.
Ghosting
Scroll below...
Notes/tips:
- Burpees should be 8-10 sets not more
- Push ups can be substituted with planks (1min) or alternate between the two
- Wear back pack filled with books to increase resistance (make sure it's strapped on tightly)
- If space available substitute ghosting for lunges
Prepared by SR Team and Certified Personal Trainer Connie Rotzel. Any questions please feel free to contact Shahier at [email protected]
Suggested programming:
U11/13 - 2 x Cardio, 1 x ghosting session, 2 x circuit #1, 1 x circuit #2 (6 sessions/wk)
U15/17 - 2 x cardio, 2 x ghosting, 2 x circuit #1, 1 x circuit #2 (7 sessions/wk)
U17/19 - 2 x cardio, 3 x ghosting session, 2 x circuit #1, 1 x circuit #2 (8 sessoins/wk)
Cardio Training (2-3/week)
Run 2km-4km
Goal:
2km, 5 track laps (8-9min)
3km 7.5 laps (12-13min)
4km 10 laps (15-17min)
DIRECTIONS: U11/13 players, start with 2km build up to 3km in 3 weeks. U15/17/19 players can start with 2km build to 4km in 3 weeks.
Circuit Training #1(strength/speed focused)
Warm up
Jogging/static jumping - 3min
Elbow Planks
(front, left side, right side, front) - 4 x 45s each
Crunches - 50
Reverse crunches - 50
Rest - 1min
Circuit:
1. Knees up - 40
2. Squash lunges - 20 (Forward backhand 20L/20R)
3. Squat Jumps - 25
4.Squash lunges -20 (Forward forehand 20R/20L)
5. Push Ups - 15
6. Squash lunges - 20 (Side backhand 20L/20R)
7. Mountain climber - 30
8. Squash lunges -20 (Side forehand 20R/20L)
9. Split Squat jumps - 10 (L&R=1)
10. Squash lunges (Backward backhand 20L/20R)
11. Knees up - 40
12. Squash lunges (Backward forehand 20R/20L)
Rest 90s (repeat 3-5 reps)
Cool down/stretch
5min
DIRECTIONS: Follow above sequence. At the end of one exercise immediately start the next one. Do each exercise at 80-90% intensity . Make sure to do the full movement of each exercise (no rushing!).
Squash Lunges 20: Set up a T point, take one lunge in the direction specified. Get as low as possible and push back as quick as possible, and repeat 10 lunges, at 10 pause in the low position for 10s. Explode out to do 10 more, hold 10s at 20, explode out. Switch legs & repeat. If unable to do 20 lunges, reduce to 10 and build up. If space available lunges can be replaced by ghosting.
* If not familiar with any of the other exercises, Googles images will provide clear illustrations.
Circuit Training #2 (endurance/strength focused)
Warm up
Jogging/static jumping - 3min
Spartan 300 (U11/U13)
50-Pushups
50-Air squats
50-Burpees
50-Crunches
50-Lunges (L&R=1)
50-Window wipers (L&R=1)
2 x sets of 20 , 1 x set of 10 (1 min rest between sets)
Titan 1000 (U15/17/19)
100- Pushups
100- Air squats
100- Burpees
100- Squat Jumps
100- Crunches
100- Plank rotations
100- Lunges (L&R=1)
100- Jumping Jacks
100- Window wipers (L&R=1)
100- Chair Dips
5 sets of 20 reps, 1min rest between sets
Cool down jog/stretch
5min
DIRECTIONS: Follow above sequence. At the end of one exercise immediately start the next one. Do each exercise at 60-80% intensity . Make sure to do the full movement of each exercise (no rushing!). Reps and rest time can be adjusted depending on fitness level, repetitions and sets based on capability. The concept is to slowly reduce rest time and increase repetitions per sets. You can also add sets after two weeks.
Ghosting
Scroll below...
Notes/tips:
- Burpees should be 8-10 sets not more
- Push ups can be substituted with planks (1min) or alternate between the two
- Wear back pack filled with books to increase resistance (make sure it's strapped on tightly)
- If space available substitute ghosting for lunges
Prepared by SR Team and Certified Personal Trainer Connie Rotzel. Any questions please feel free to contact Shahier at [email protected]
SR PROS TRAINING ROUTINES!
SR Pro Challenge Salma Hany War#12
SR Pro Challenge Moe Abouelghar WR#9
SR Pro Challenge Karim Gawad WR#3
SR Pro Challenge - Coline Amuard WR#19
Take the Pro Challenge with SR Touring Pro Paul Coll's training Circuit routine -
The Finisher!
The Finisher!
You can catch Greg this summer at our SR Wesleyan Training Camp
Next week feature vid .......... Be sure to stay tuned........
Next week feature vid .......... Be sure to stay tuned........
AT HOME TECHNICAL/MOVEMENT!
With the squash season on hold, now is the time to make that grip adjustment or tweak your swing!
Fix that grip!
Grip work is most effective away from the court. Players can practice their grip at home while watching Netflix or TV! Grip work is simple but tedious! Just hold the racket in the desired grip for 10-20s, rest, and repeat. The more the better. Like memorizing for a test, grip changes require muscle memory. The more you do it, the more your mind will remember it and hold on to it!
Shadow Swing/Footwork!
Swing/Footwork practice can also be done at home. All that is needed is a mirror! Shadow swing and move in front of a mirror. Get familiar with your swing/footwork. Watch the pros, pay attention to the details in their swing ( play it in Slo-mo + take notes!). Compare what you learn to how you hit/move and try to adjust your swing/ accordingly. Shadow swinging/footwork is effective and used often in Golf, Tennis and baseball. Squash is no different!
more technical tips on swing, grip, and movement routines.
With the squash season on hold, now is the time to make that grip adjustment or tweak your swing!
Fix that grip!
Grip work is most effective away from the court. Players can practice their grip at home while watching Netflix or TV! Grip work is simple but tedious! Just hold the racket in the desired grip for 10-20s, rest, and repeat. The more the better. Like memorizing for a test, grip changes require muscle memory. The more you do it, the more your mind will remember it and hold on to it!
Shadow Swing/Footwork!
Swing/Footwork practice can also be done at home. All that is needed is a mirror! Shadow swing and move in front of a mirror. Get familiar with your swing/footwork. Watch the pros, pay attention to the details in their swing ( play it in Slo-mo + take notes!). Compare what you learn to how you hit/move and try to adjust your swing/ accordingly. Shadow swinging/footwork is effective and used often in Golf, Tennis and baseball. Squash is no different!
more technical tips on swing, grip, and movement routines.
Ghosting Routine #1.
Part1 - warm up
Part 2 - 6 point ghosting set 1-3
Part 3 - 6 point ghosting set 4-5
Part 4 - various 30s
1. Squash lunges (side forehand R) example:
2. Squash lunges (forward backhand R) example:
3. Squash lunges (forward backhand L) example:
4. Squash lunges (forward backhand L) example:
For more technical tips:
