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Squash training plan
Your squash training plan
An off-court plan for faster footwork, sharper change-of-direction and more endurance in a match — built around your week and your level.
Not a replacement for court training — the off-court fitness that makes your game better.
Free in early access · Your full plan before you create an account · Adjust it anytime
Why squash trains differently
Squash isn't a steady run. You need short explosive sprints, hard braking, deep lunges into the corners, and the ability to recover fast between rallies. Train it like a jogger and you fade in the fourth game.
This plan is built for exactly those demands — so GetMyCoach doesn't replace your training on court, it makes you fitter, faster and more stable for it.
What your first week could look like
An example session — with the exact demos from your plan
This is one real off-court conditioning session from a squash plan: a short warm-up, a four-drill court-movement circuit, then a cool-down. In the app every drill comes with a short video demo — the same ones below — plus your coach's cue and the exact work and rest.
Run the four drills as a circuit — move through them in order, then recover before the next round.
Court Shuttles
30 s · sprint & return
Sprint from the back of the court to the front line, touch, and drive back. Stay low through the turns and push off hard each time — quick, repeatable efforts, not one flat-out dash.
Ladder Quick-Feet
30 s · fast feet
Fast, light steps through the ladder — in-in-out-out and side to side. Stay on the balls of your feet and keep the steps quiet; speed comes from clean feet, not big strides.
Direction-Change Reaches
30 s · cut & reach
Push off, change direction, and reach low to the cone or line before exploding back the other way. Brake with a strong outside leg and stay square — this is the split-second cut you make chasing a wide ball.
Court Ghosting
30 s · shadow the corners
Shadow the shot to each corner without a ball: split-step, lunge to the corner, recover to the T, repeat. Move smoothly and stay balanced — grooving efficient movement matters more than raw speed.
Tap play to watch a drill demo — the same muted, looping clips your plan uses. Unmute or go full screen once it's running.
What your plan looks like in the app
Every session comes with coach guidance — and your progress gets logged, not guessed.
app.getmycoach.ch
app.getmycoach.ch
Your plan is built around you
Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.
Goal
Last longer in rallies or move faster on court
Level
Social, club or competitive player
Training days
How many days off court you can train
Experience
How much strength & conditioning you've done
Equipment
Gym, dumbbells at home or bodyweight
Time per session
25 to 60 minutes
Current load
How many times a week you already play
Feedback
How each session felt, so the next adapts
Your coach tells you why you're training something
Who this plan is for
Your plan in 3 minutes
- 1
Pick your goal
Tell your coach what you're training for.
- 2
Set your level & week
Your experience, available days and equipment.
- 3
Preview your plan
See your first weeks day by day — no account needed until you start.
- 4
Train & log
Follow the sessions and log what you actually did.
- 5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.
What this plan covers
Frequently asked questions
- Is this on-court coaching or fitness?
- It's off-court physical training — conditioning, agility and strength to support your game. It complements your on-court practice rather than replacing it.
- What equipment do I need?
- Very little. The plan is built around what you have — a full gym, a few dumbbells at home, or bodyweight and space to move.
- I'm not a competitive player — is that okay?
- Yes. The plan starts from your current fitness and the days you can train, then builds from there.
- Is it free?
- Yes, GetMyCoach is free during early access.
Build your first squash plan
Preview your personal plan first — no account needed — and only start if it fits you.
See your whole plan first — your free account comes when you start it. No credit card.