Squash Pro-Fitness Program

Watch Your Child Dominate The ‘T’ On Court With a Squash Fitness Program

Bridging the gap between your child learning the sport of squash and exceling at it

Developing superior racquet skills and applying the right strategy at the right time is not the only thing that your child will need to own the court.At upUgo, we strongly believe that sports performance for young athletes rests on three pillars:

a) Technical (Skill required for the sport)
b) Tactical (Game awareness or decision making)
c) Physical (Endurance parameters required for the sport)

However, these three pillars vary based on the type of sport that your child is engaged in. While most clubs or academies teach the Technical and the Tactical aspect of the sport well, invariably the Physical aspect is either given lesser importance or is not taught in the most accurate manner.And that’s exactly what we are here to do – To bridge this gap so that your child can truly stay on top of their squash acase!

What does your child get with upUgo’s Squash Pro-Fitness Program?

Scientifically designed by international athletes, our program is laser-focused on building specific aspects of your child’s fitness that will directly impact their performance on court, significantly. Here is a quick overview of what your child will gain from our sessions:

Age group	Area of focus	Equipment used	Session duration	Exercises
9 – 11 years	Agility Speed Coordination Strength training	Agility ladder Cones Ball Resistance bands Medicine balls	60 – 70 minutes	Lateral hurdles Hurdle jumps Ladder drills Ball reaction drills Backhand and forehand throws with medicine ball Core exercises with resistance bands Short sprints Endurance run
12 – 14 years	Endurance Strength training Speed Agility Flexibility	Dumbbells Kettlebells Medicine balls Resistance bands Balls	60 – 70 minutes	Squats Lunges Bulgarian squats Box jumps Short sprints Backhand and forehand throws with medicine ball Endurance run Ball reaction exercises Core exercises with resistance bands Bulgarian squats Lateral throws with medicine balls
15 years and above	Power Explosive speed Strength training Balance/Coordination Agility	Barbells Plyometric boxes Medicine balls	60 – 70 minutes	Barbell squats Deadlifts Box jumps Forehand and backhand exercises with medicine balls Endurance run Core exercises with resistance bands Short sprints Glute work Barbell squats Lateral throws with medicine balls

Disclaimer: This program structure, equipment and exercises are applicable only for offline sessions. In case your child is taking an online session of this program, we will alter the equipment and exercises depending on what is available with you.

Start your child’s fitness journey in 3 easy steps

Book a free
trial session

Let your child experience the Squash Pro-Fitness session with our experts

Watch your child get fitter and perform better on the court

Book a FREE trial session

Benefits of upUgo’s Squash Pro-Fitness Program for kids

Our program helps your child generate the effortless pace and power required on court to beat their opponent and perform at their peak, consistently.

What our program helps with	The impact this will have on your child
1 Leg and Aerobic Strength	Helps your child improve mobility, cover more areas of the court and better respond to the ball
2 Endurance and Stamina	Enables your kid to build on their energy levels and maintain movement and swing consistency on court
3 Hand-Eye Coordination	Empowers your child to gain more control over passing and receiving, reducing the number of missed shots
4 Upper Body Strength and Flexibility	Watch your child hit the ball harder, enhance their footwork and cover greater distances in a single stride
5 Prevention of Injuries	Reduces your kid’s susceptibility to injuries by engaging in a curated fitness regime that exercises their muscles under the supervision of our experts
6 Mental Focus	Enables your child to play under pressure and respond with the right technique at the right time to minimize errors
7 Agility	Helps your kid place the ball better, react quickly by improving on their reflexes and hit the right kind of shot
8 Periodic Assessments	See your child improve in a sustainable manner by identifying areas of improvement and tracking progress continuously

Fitness training for a multi-faceted sport

While our fitness program is designed to impact your child’s overall performance, it also focuses on honing their specific batting, bowling and fielding skills. Here’s how they can benefit:

Enhance power and flexibility for batting

Witness your child connect the ball on time, hit it over a longer distance and score more runs

Amplify strength for bowling

Watch your child exhibit quicker arm rotation, generate more pace and pick more wickets

Develop quicker reflexes for fielding

Observe your child judge the ball better, improve receives and throws and never drop a catch

Enable your child to get their A-Game on by signing up for our Squash Pro-Fitness Program

Book a free trial session today!

See why parents and kids love upUgo’s fitness sessions

https://www.youtube.com/watch?v=-lSizPF2FZ4https://www.youtube.com/watch?v=HfosMO1a5iY

Make fitness an integral part of your child’s journey and help them excel at their game of squash

Book a FREE session

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free trial session

With our free trial, your child will experience first hand what the sessions are like. You will also get 1-1 time with the coach so you and your child can ask any questions you might have and learn more about the program, its benefits and the structure.

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