Millman Experience Home Training during the Coronavirus.
( This article should be read in conjunction with the following Training video on YouTube : https://youtu.be/5tfN7wq29_o )
- All movement in squash must be related to the ball – whether an actual ball or a visualized ball.
- Human beings have managed to survive until now using 2 key co-performing but separate perception systems:
- When you practice movement training, you must correctly use your Primary focus to continuously engage with the ball, while simultaneously using your Peripheral awareness to constantly maintain detailed awareness of your surroundings – where you are – and the proximity of your opponent – and where the spaces around you are.
- When you practice movement training, you must choreograph your movement to allow you the ability to defend the entire court WHILE YOU ARE REGAINING A STRATEGICALLY DEFENSIVE POSITION. WHILE – NOT AFTER. Because your opponent can strike the ball anytime after you strike it. They don’t have to wait til you are comfortably back in position. For this reason you must make sure that your choreography ensures that you don’t cross your legs over as you recover ( you will see this in the video) precluding your ability to defend certain areas of the court.
- When you practice movement training, you have the ability to train multiple fitness systems. Now, I am a squash coach. I have a decent amount of knowledge about fitness systems and in some very squash specific areas, I may have more awareness than fitness professionals. BUT, I always recommend that you work with trained fitness professionals when it comes to understanding anatomical and bio-mechanical knowledge. However, when you see the ghosting routines in the video that are designed for STRENGTH ENDURANCE, I know they are effective and that, if you do them, you will dramatically improve your movement efficiency over the course of a long match. I also demonstrate a number of ghosting routines that increase your cardio vascular and muscular requirements when compared with regular ghosting routines – especially the BACKWARDS ghosting routing which is a far more demanding workout for your legs and heart as compared with other routines. If you are trying to train for SPEED you must take very long breaks between sets – at least 3 minutes – and your ghosting routine sets should be very short (10 sec) x 6 reps.
- Continuously relate to the ball ( whether real or imaginary).
- Understand how your Primary and Peripheral focus systems work.
- Use Primary focus to engage with the ball at the same time as using your Peripheral awareness to constantly scan your whereabouts and surroundings.
- Choreograph your movement to enable you to adequately defend the court at all times.
- Train multiple fitness systems ( consult with a fitness professional to understand how to use these routines in a planned fitness program).
- One shot ghosting: 1. Forehand drive shot/ backhand hunt, 2 Backhand drive shot/forehand hunt, 3 Forehand deep retrieve/forehand hunt, 4 Backhand deep retrieve/forehand hunt. ( These are very good for STRENGTH ENDURANCE)
- V shape patterns 1. Drops, 2, Volleys 3, Drives, 4 Deep retrieves. ( Both CARDIO AND STRENGTH ENDURANCE. Can also be done for speed per the 10 secs x 6 reps x 3 minute rest).