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Squash movement involves lots of side to side steps and changes of direction. Work with a partner on this random ladder exercise to help improve your lateral movement about the court in matches.
One person is the 'caller' and the other the 'worker'. The 'worker' starts with fast feet in the centre of the ladder. The 'caller' will then randomly shout out RIGHT, LEFT or HOLD for the worker to move as instructed. When moving left the left foot is placed into the next rung and then joined with the right foot and so on. When moving right the right foot is placed into the next rung and then joined with the left foot and so on. On the command HOLD it is fast feet on the spot. Increase your footwork speed as you improve and also try to avoid looking at you feet as much!
As this is a speed exercise it is important to maintain the quality of movement by allowing time for recovery. Work for thirty seconds then then take one minute to swap roles. This will give you work to rest ratio of one to three (30 seconds work to 90 seconds rest). Remember to train within safe limits for your ability so start with 3 repetitions each. As your fitness improves include this exercise in a circuit with other ladder drills which have been outlined in previous 'totalsquash' clips.
