At the junior level, squash development often focuses on technical drills and match play – while these are important, they reach their full potential only when a player has the physical ability to perform skills quickly, under pressure, and consistently during long rallies.
Strength and power training provides that foundation. If done correctly, this type of training enhances movement efficiency, supports healthy growth, and lays the foundation for elite performance later on.
Understanding the Physical Demands of Junior Squash
Junior squash players face unique challenges:
- Rapid growth and changing limb lengths
- Developing coordination and balance
- Increasing match intensity as competition levels rise
Strength and power training help juniors:
- Move more efficiently during growth spurts
- Absorb and produce force safely
- Maintain speed and stability late in matches
Importantly, it also builds confidence in movement — juniors who feel physically capable tend to play more assertively.
Long-Term Athletic Development (LTAD) and Squash
Strength and power work for juniors should fit within a long-term athletic development model.
Early Juniors (approx. 8–11 years)
Primary focus:
- Fundamental movement skills
- Coordination, balance, and rhythm
- Bodyweight strength
Training style:
- Games-based
- Low structure, high variety
- Emphasis on fun and exploration
Developing Juniors (approx. 12–15 years)
Primary focus:
- Strength foundations
- Learning correct movement patterns
- Introduction to basic power exercises
Training style:
- More structured sessions
- Bodyweight and light external resistance
- Simple plyometrics and medicine ball work
Performance Juniors (approx. 16–17 years)
Primary focus:
- Increasing force production
- More advanced power and speed training
- Better integration with squash-specific demands
Training style:
- Planned progressions
- Heavier resistance where appropriate
- Higher intent and intensity, with controlled volume
Movement Patterns That Matter Most
Rather than thinking in terms of muscles, junior training should be built around movement patterns.
Key Patterns for Squash:
- Squat – low court positions and recovery
- Lunge – reaching wide and deep into corners
- Hinge – deceleration and force absorption
- Rotate – shot production and trunk control
- Push and pull – shoulder health and racket control
- Brace – maintaining posture under fatigue
- Training these patterns builds transferable athleticism rather than gym-only strength.
Sample Strength and Power Session (45 Minutes)
Warm-up (10 minutes)
- Skipping or a light jog
- Dynamic mobility (hips, ankles, thoracic spine)
- Movement prep (lunges, squats, crawling patterns)
Strength Block (15 minutes)
- Goblet squat – 3 x 6
- Reverse lunge – 3 x 5 each side
- Resistance band row – 3 x 8
- Front plank – 3 x 20–30 seconds
- Power Block (10 minutes)
- Jump squats – 3 x 4
- Lateral bounds – 3 x 3 each side
- Medicine ball rotational throws – 3 x 5 each side
Speed / Court Transfer (5–8 minutes)
- 5–10m acceleration sprints
- Reactive ghosting to random cues
Cool-down (5 minutes)
- Light movement
- Breathing and mobility
This type of session complements on-court training rather than competing with it.
Managing Growth and Injury Risk
Junior squash players are particularly vulnerable during periods of rapid growth.
Key considerations:
- Reduced coordination is normal during growth spurts
- Tendons adapt more slowly than bones and muscles
- Sudden spikes in training load increase injury risk
Practical tips:
- Reduce plyometric volume during growth spurts
- Emphasise landing mechanics and control
- Maintain strength training even when court volume increases
- Encourage open communication about soreness or fatigue
When well-managed, strength training is one of the best protective tools against overuse injuries.
Integrating Gym Work with Squash Training
Strength and power work should support, not sabotage, on-court performance.
Best practice:
- Avoid heavy lower-body sessions before matches
- Pair speed and power with technical sessions
- Keep gym sessions short during competition phases
- Adjust volume during tournaments, not intensity
- A physically fresh junior will always learn and compete better.
Tracking Progress Beyond Weights
For junior players, progress isn’t just about lifting more.
Better indicators include:
- Faster first step on the court
- Improved balance in lunges
- Reduced fatigue late in rallies
- More consistent movement under pressure
- Fewer niggling injuries
Video feedback, simple jump tests, and movement quality checks are often more meaningful than numbers in a training log.
Final Thoughts
Strength and power training are not “extras” for junior squash players — they are essential tools for long-term success. When training respects growth, prioritises prioritisation, and progresses sensibly, it creates players who are not only faster and more explosive but also more resilient and confident.
The goal isn’t to rush development but to build athletes who can handle the increasing demands of squash as they mature. Explosive movement is the result of years of smart preparation — and it starts well before players reach the senior game.