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Important Note: Please remember that Nick Matthew is a professional athlete and training volumes should be set according to YOUR physical and squash abilities!
So I'm just going to show you an exercise from my warm up routine. With this particular exercise you can also use it as part of a Speed and Agility session for more development or you can use a shortened version as part of the warm up.
It is basically a quick feet drill involving a step. Where first step quickness is so important in squash , speed off the mark, and that is what this drill tries to improve.
So every time you come off the step and land you want to feel like you are already coming up before you land. So it just contact time... really quick and sharp. What that does I feel is the change of direction on the squash court is improved.
When you drop off the step you are pushing off the outside foot and then the inside foot drives back up quickly on to the step and you just repeat that time after time.
In a development session I might do three sets of ten on each side in between a bit of skipping or a few ladder drills for examlple. Before a match I might just do a couple of sets of five on each side just top sharpen my footwork as obviously you don't want to tire yourself out before you play!
