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In British Columbia, Canada, solo hitting is still allowed. We should take advantage of that and be grateful for having access to courts.
The idea is to make the time you have count and have a purpose on court. Awareness and intensity is key to improving and making practice seem more like match-play.
In the first video below, Joey Barrington provides an explanation on how to make solo practice more relevant. If you have had an injury or depending on what you want to work on. Benefits such as better hand-eye coordination, reaction time, accuracy, consistency (ball control), mental focus, and discipline.
💰💪My tips and What I do in my solo hitting📌💡
1. Use a timer set for 2 minutes to do a skill and 1 minute off to do court movement or running to get the heart rate up
- Use a target (a line on the floor, an object or areas on the court such as behind the service box)
- Set a speed and height for the shot you want to practice (attacking or defensive)
- Count how many targets you achieve in that period of time
2. Set a goal for yourself for that specific shot. Making sure it is a realistic goal and feel free to adjust it based on your own abilities and experience. Pick 3-4 skills per side and alternate between the skill and cardio.
- E.g., 10 shots and either increase it or decrease it based on how long it takes you to do it.
- count 10-20 court sprints or "courties" for your cardio
This will make the time go by really quickly. It will increase your squash specific cardiovascular endurance as well as your muscular endurance by adding squash specific lunges in ghosting. Solo hitting has the capacity to improve so many aspects of your game if you are focused. More is not always better.
This is called Deliberate Practice in the sports science world.
Bringing awareness and consciousness into your practice doesn't happen over-night. You will get better at it the more time you spend time on court doing deliberate practice (practice with a purpose)
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