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The 6 Weeks To Better Movement Program

Click here to download a PDF version of the course


Step 1 - Download the Pursuit of Squash Ghosting App

Week 1

Monday - Moving To The Sides

Workout

Notes - Rest 30 to 60 seconds between sets

10 slow movements to the left (Volley Left)
10 slow movements to the right (Volley Right)
10 movements to the left (Volley Left)
10 movements to the right (Volley Right)
10 slow movements alternating sides (Volley Right - Volley Left)
10 movements alternating sides (Volley Right - Volley Left)

Wednesday - Requires a premium membership!

Friday - Requires a premium membership!

Sign up and become a premium member to access days 2 and 3!

Week 2

Monday - Side to Front Movement

Workout

Notes - Rest 30 to 60 seconds between sets

60 seconds slowly alternating Volley Right & Front Right
60 seconds slowly alternating Volley Left & Front Left
60 seconds alternating Volley Right & Front Right
60 seconds alternating Volley Left & Front Left
90 seconds repeating the pattern Volley Left, Front Left, Front Right, Volley Right

Wednesday - Requires a premium membership!

Friday - Requires a premium membership!

Sign up and become a premium member to access days 5 and 6!

Week 3

Monday - Ghosting Workout 1

Workout

Ghosting working using the Pursuit of Squash Ghosting App

Number of sets: 4
Number of reps: 10
Rest: 20s
Shot Interval: 8s

Wednesday - Requires a premium membership!

Friday - Requires a premium membership!

Sign up and become a premium member to access days 8 and 9!

Week 4

Monday - Open Movement Technique (Left & Right)

Workout

Notes - Rest 30 to 60 seconds between sets - Everything is to be done open stance

10 forehand volley 50% speed
10 backhand volley 50% speed
10 forehand volley 75% speed
10 backhand volley 75% speed
10 shots alternating sides linking the movement at 50% speed
10 shots alternating sides linking the movement at 75% speed

Wednesday - Requires a premium membership!

Friday - Requires a premium membership!

Sign up and become a premium member to access days 11 and 12!

Week 5 - Coming Soon

Week 6 - Coming Soon