Contingency Planning For Squash

Dominic BenacquistaMarch 16, 2020

With the sudden closures and/or limited access to squash/training facilities, many people have been left stranded at home.

What I hope to share in this blog is a contingency plan that I gave to an athlete whom I am programming for. The goal of this program is to maintain (maybe increase) their current level of strength and fitness over the next four weeks whilst isolated at home.

When I was creating Plan B for this squash athlete, I was trying to stay as close to Plan A as possible so that it will allow for a more seamless transition back to regular training once restrictions are lifted. One thing that makes such plans difficult is the limited access to resources/equipment to their norms, meaning we have to get creative. Obviously, this situation is not optimal, hence why it is a contingency plan.

Dependent upon the space available, one can continue to work in close proximity to the dynamics of the game by ghosting, adding in various plyometrics/low amplitude jumps and calisthenics.

Some things to consider when developing such a contingency plan:

• Plan A’s goal.
• Time/space and equipment available.
• Number of rallies in a match.
• Average rally times in a match.
• Percentage of playing time intervals.
• Dynamics of motion.
• Muscular actions.
• Amplitudes of movement.
• Bioenergetic requirements. 

With the athlete’s permission, I have shared below the exact contingency plan that was prescribed. The athlete in which this plan was prescribed is limited to doing workouts in their house/garage, with no access to any equipment. Note, some information regarding warm-up, prehab, mobility and stretching protocols were not included as the athlete already has these prescribed on the original plan.

I hope that by sharing this plan it allows you the reader, to gain an insight in how you can create a contingency plan for yourself in a time where you have limited access to squash/training facilities which will allow a more seamless transition back into regular squash training once restrictions are lifted.

A disclaimer: The plan that has been shared below is prescribed specifically for this athlete; i.e. volumes and exercise prescriptions have been tailored based off their training/injury history and current training volumes. The goal of sharing this was not for individuals to blindly follow, it was to provide idea’s as to what is possible if restricted to at home training with minimal/no equipment.

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Yours Truly,

Dominic Benacquista - Global Squash Coach

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