Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

Speed & Agility

Playing professional squash and representing my country enabled me to work with the top strength and conditioning coaches in England. They work full time with elite athletes and from my experience of training with them on a regular basis, I learnt a lot. The knowledge and training techniques I gained from all my sessions can be passed on to any of my clients with a desire to improve in this area. 

Speed and agilitySpeed and agility training is beneficial for the following reasons,

  • It improves your ability to move well in various directions, eg. forwards, backwards, laterally and diagonally.
  • It increases your ability to change direction in a rapid fashion.
  • It improves your reaction time by increasing the number of fast twitch fibres which are responsible for firing your muscles into action.

A lot of sports require the ability to move quickly. Speed off the mark is often vital particularly in racket sports and many other ball sports. All of the above will enable you to move to and from the ball quicker, which will dramatically improve the quality of your shot and lead to an improvement in your overall game.

Each repetition you perform in a speed and agility session must be done at maximal intensity followed by long rest periods, so that the body is fully recovered. Improvement in the above points, cannot be accomplished if the body starts a drill still fatigued from the last exercise.

Repetitions are short bursts of up to 20 seconds and rest periods can be between 60-90 seconds. You are not expected to be completely exhausted at the end of a session as this is purely speed work.