Court Sprints are a simple and effective way to condition your body and mind for Squash.
Choose exercises with different length and set combinations. Save your results and monitor your progress over time. The most traditional of the court sprints is the 10 lengths with 10 sets with 30 seconds rest in between. The 100 lengths set is more geared towards endurance. The 20 lengths with 5 sets and 45 seconds rest is a good mix of endurance and strength.
The correct technique is to keep your foot pointing to the wall when you reach the wall (dont turn it sideways), and to lightly touch the wall before turning direction. Dont use the wall to push yourself. Use your leg muscles instead. This is because we want to mimic squash specific movement as much as possible. When you stretch to play a shot, you have to use your own leg muscles to push yourself back to the T.
According to Squash Skills "Research shows that the more specific a training method, the better the crossover effects will be to the particular sport. While work on the treadmills/bikes/rowers etc. in the gym can be great for working on cardiovascular endurance in general, none of these modalities come close to truly replicating the fundamental actions of sprinting, lunging, and turning on court. Running high-intensity repeat lengths of the court is an integral part of the game of squash, and with simple tweaks to set volumes and recovery periods, different degrees of speed and/or endurance focus can be further emphasized within a single simple court sprint session."