Squash Performance Coach lunging into a forehand on a squash court

Racket sports · AI coach

Your Racket Sports Coach: Build a Free Personal Training Plan

Fitter, faster and more durable on the squash court

Your coach

Squash Performance Coach

Squash-specific strength and conditioning - court fitness, agility, single-leg and rotational strength, and injury-prevention mobility, tracked against a court-fitness benchmark.

Squash Performance Coach is an AI coach. Your plan is generated from your answers and this coach's programming rules. You log your training in the app and get weekly progression targets. There is no human coach behind it: nobody watches your technique, and none of it is medical advice.

See the example week

Who this coach is for

Squash players who want to be fitter, faster and more durable on court

Players who keep tiring late in matches or want better repeat-sprint ability

Anyone wanting structured physical preparation alongside their on-court practice

Players returning from a lay-off who need a safe, progressive base

Not the best fit if…

Players looking for technique, tactics or shot-selection coaching
Anyone wanting on-court skill instruction rather than physical preparation
Goals outside squash physical preparation
Players ignoring pain or injury warnings

Example week

A week with Squash Performance Coach

Captured from a real plan this coach generated for the assumptions below. Your own plan is built from your answers and will differ.

Example — not your planAssumptions of this example

Goal: Court Squash
Experience: Intermediate
Training days: 4 / week
Equipment: Treadmill, Dumbbells, Barbell & plates area, Adjustable bench, Cable tower, Leg press, Pull-up bar, Floor space for mat work, Resistance bands

Week 1 · Foundation

MondayRest day
TuesdayCourt Intervals~31 min
WednesdayRest day

How your coaching with Squash Performance Coach works

The approach, how your plan is personalised, and how it adapts as you train.

Most weeks blend hard court conditioning or ghosting intervals with agility, single-leg and rotational strength, and mobility. Calibration weeks set honest effort and movement quality before pushing; a court-fitness benchmark recurs through the plan so progress is measured, not guessed.

About this coach

Squash Performance Coach builds the physical engine squash demands: court conditioning and ghosting intervals for repeat-sprint ability, lateral agility and footwork, single-leg and posterior-chain strength, rotational and anti-rotation core work, and hip, ankle and shoulder mobility for injury prevention. A recurring court-fitness benchmark tracks progress. This is physical preparation - it does not teach technique, tactics or shot selection.

What you get with this coach

Personal training plan

Based on your goal, training level, weekly rhythm and available equipment.

Typical for this coach: ≈ 12 weeks · 3 sessions/week

Clear training sessions

Exercises, sets, reps, load guidance and easy-to-follow cues.

Structured progression

A multi-week build with rising load and lighter phases when needed. Includes scheduled deloads.

Coach-specific focus

Racket sports

Most weeks blend hard court conditioning or ghosting intervals with agility, single-leg and rotational strength, and mobility.

Articles from this coach

See your plan before you sign up

Build your personalised plan with this coach first. Preview it, then create an account only if you want to keep training with it.

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ThursdayRacket strength~53 min

FridayAgility Footwork~33 min

SaturdayRest day

SundayMobility & injury prevention~31 min

One session in full

Thursday · Racket strength

~53 min

Show the full session with exercise instructions

Prepare to lift
Prep & mobility
RPE 3-4
Bulgarian Split Squats
Targeted muscle work
3 × 8-12 each side · RPE 6-7
Russian Twist
2 × 10-12 each side · RPE 6-7
Mobility Flow
Prep & mobility
1 × 5-8 minutes · RPE 4
Romanian Deadlift
Primary strength builder
3 × 8-12 · RPE 6-7
Side Plank
2 × 30-45 sec · RPE 6-7
Standing Calf Raises
Targeted muscle work
2 × 10-15 · RPE 6-7
Cable Rows
Primary strength builder
2 × 8-12 · RPE 6-7

How Squash Performance Coach coaches

A physical-preparation plan that builds repeat-sprint ability, lateral movement and trunk control for squash, with mobility and injury prevention and a recurring court-fitness benchmark - never a technique or tactics course.

Open the full example plan