Squash Magazine

This month, we are taking you back to the Star Drill—a modified version of it anyway. As you enter the summer months and begin your off-court training regimen, working in sessions of this modified drill will help you maintain your footwork and put some effort into squash-specific fitness training.

(Larger view)

Overview:

When working the star drill, emphasize both the movement back and forth to the designated areas as well as disciplined stroke preparation and swing.

As you approach each stopping point (as identified in the illustration with numbers), be sure to turn your shoulders and get your racquet back. This will ensure that you are prepared to play a shot when you get to the ball rather than having to rush things.

The pattern from the T to the stopping points should be in the form of an arc which will assist you in getting your shoulders turned.

Execution:

Begin at the T.

Using proper footwork (i.e., so that your last step at each point has you stepping into the ball with good balance and the correct foot), move quickly to the back left corner. Swing.

Return to the T. Next move to the area midway between the back left corner and the service box, and return to the T.

Continue this all the way around the perimeter of the court.

While you may struggle to complete more than one complete pattern at first, your objective should be to complete at least five star drills before taking a rest. Keep in mind that reality is key so that you mimic actual effort to get to a shot rather than simply cruising through the drill.

Notes:

It is important to use your racquet and make complete swings at each “hotspot” on the court when performing star drills—it is more realistic and actually requires quite a bit more energy than simply running the patterns. Also, always remain under control.

If you run your star drills regularly, you will notice remarkable improvement in your stamina and efficient movement on court.

For a video demonstration of this drill, visit www.guide-to-squash.org. This is a site created by World-Class player Liz Irving and it is an excellent resource for squash players.