High-Intensity Interval Training (HIIT)

* Alternate between 30 seconds of intense activity (e.g., sprinting) and 30 seconds of rest or low-intensity exercise. Repeat for 15-20 minutes.

* Move around the court as if playing a match, reaching for imaginary shots. Focus on proper footwork and maintaining a low, ready stance.

* Run up and down a flight of stairs, taking two steps at a time. Maintain a steady pace for 10-15 minutes.

* Use a jump rope to perform continuous jumps for 2-3 minutes, followed by 30 seconds of rest. Repeat for 15-20 minutes.

* Start in a standing position, drop into a squat, place hands on the floor, kick feet back into a plank, do a push-up, jump feet forward, and leap up with arms raised.

* Start in a plank position, alternately bring knees towards chest in a running motion. Maintain a fast pace for 30 seconds, rest for 15 seconds, and repeat for 10-15 minutes.

* Sprint from one corner of the squash court to the opposite corner, touch the floor, and sprint back. Repeat for all four corners, rest for 30 seconds, and continue for 10-15 minutes.

* Stand with feet shoulder-width apart, bend knees slightly, and shuffle sideways across the court. * Maintain a low stance and quick feet. Continue for 30 seconds, rest for 15 seconds, and repeat for 10-15 minutes.

* High, deep serve that buys time and pushes the opponent to the back.

* Fast, straight serve aimed at the side wall near the back corner.

* Aimed directly at the opponent to limit their swing options.

* Executed from the backhand side, often with disguise.

* Similar to lob, but with more height to create a longer shot.

* Standard serve from the forehand side of the court.

* Fast, aggressive serve to pressure the opponent immediately.

* Imparts side spin for an unpredictable bounce.

* A sleek, lightweight racquet that feels like an extension of your arm * **Recommended product: [Slazenger Prodigy Squash Racket](https://www.sportsdirect.com.my/slazenger-prodigy-squash-racket-731003#colcode=73100390)**

* Comfy, non-marking court shoes for those quick pivots and lunges. * **Recommended product for men: [Slazenger Indoor Mens Trainers](https://www.sportsdirect.com.my/slazenger-indoor-mens-trainers-145113#colcode=14511330)** * Recommended product for women: [Slazenger Indoor Shoes Ladies](https://www.sportsdirect.com.my/slazenger-indoor-shoes-ladies-146067#colcode=14606768)

* Breathable, moisture-wicking shirts to keep you cool under pressure. * **Recommended product for men: [adidas Club Tennis Three Stripes Mens Performance T Shirt](https://www.sportsdirect.com.my/adidas-club-tennis-three-stripes-mens-performance-t-shirt-631145#colcode=63114501)** * **Recommended product for women: [adidas Own The Run Womens Performance T Shirt](https://www.sportsdirect.com.my/adidas-own-the-run-womens-performance-t-shirt-455061#colcode=45506101)**

* Shorts or skirts with built-in compression for extra support. * ****Recommended product for men:** [Li NingMens Shorts Sn42](https://www.sportsdirect.com.my/li-ning-mens-shorts-sn51-631791#colcode=63179140)** * **Recommended product for women: [adidas C.Pleatskirt Ld43](https://www.sportsdirect.com.my/adidas-cpleatskirt-ld44-630446#colcode=63044606)**

* Protective eyewear to shield those peepers from stray balls. * **Recommended product: [Dunlop I-Armor Protective Eyewear](https://www.sportsdirect.com.my/dunlop-i-armor-protective-eyewear-737003#colcode=73700303)**

* Grip-enhancing overgrips to maintain control during intense rallies * **Recommended product: [Li Ning GP3000 Ovrgrip 43](https://www.sportsdirect.com.my/li-ning-gp3000-badminton-overgrip-730167#colcode=73016799)**

* A sturdy racquet bag to carry your gear in style * **Recommended product: [Nike Brasilia 9.5 Training Small Duffle Bag](https://www.sportsdirect.com.my/nike-brasilia-95-training-small-duffle-bag-701416#colcode=70141640)**

* Sweat-absorbing wristbands for that pro athlete look * **Recommended product: [Slazenger 2 Pack Wristbands](https://www.sportsdirect.com.my/slazenger-2-pack-wristbands-747034#colcode=74703401)**

* High-performance socks to prevent blisters and keep your feet happy. * **Recommended product: [New Balance Performance Cotton Flat Knit Ankle Socks](https://www.sportsdirect.com.my/new-balance-performance-cotton-flat-knit-ankle-socks-3-pack-415351#colcode=41535101)**

* A reusable water bottle to stay hydrated between games. * **Recommended product: [Karrimor Tritan Bottle 1L](https://www.sportsdirect.com.my/karrimor-tritan-bottle-1l-787160#colcode=78716090)**

* A few quality squash balls for practice and matches. * **Recommended product: [Dunlop Intro 3 Squash Balls](https://www.sportsdirect.com.my/dunlop-intro-3-squash-balls-735013#colcode=73501303)**

Squash FAQ | Sports Direct

Squash FAQs

Squash is a racket sport that is played in a four-walled court between two players, or four in doubles competition. It is similar in many ways to racquetball, with players taking turns striking the ball to playable areas on the walls in hopes of securing a point when their opponent is unable to return the ball.