Jan

23

 That video showing Jahangir Kahn working out and some (Championship) tournament footage of Jahangir's matches? That's a great video! … along with the scene of Rocky Balboa-like training, excellent.

I agree a rope skipping workout is key, weighted or not, because it teaches a player the value of the little low hop, being up on your toes between hits or cover runs, and jump rope trains you or readies you to learn the amazing split step feetwork maneuver.

Split Step Basics

My preference is the one foot step in, push off (liftoff) the court floor off that foot, spread and bring feet level or parallel to land softly into a below athletic body position height, with springy bent knees and feet on the pads ready to support a cut or step off and go where the ball is or where you read you should be tracking it down. A split step to return serve is also a solid technique.

I'd put the 2.5 pounds or more in a weight vest or even in the pockets of a player Vs putting on ankle weights that pound the ankles bones pretty badly (as I personally learned the hard way).

Running down hill, fast feet training drills and sprinting build speed, too. Highish reps in drilling, along with variations in intensity or what is referred to as interval training using a system, like the one I like which includes going very hard (then short rest), then soft (short break), then medium (breathing exercises training break), and back up to hard again is a good form of leg and endurance training.

That interval work along with periodization or training to peak for big events or chosen timeframes or even athletic seasons are invaluable training techniques.

Weight or resistance training for the legs, core + upper body is good with free weights and machines once a certain age is reached, say 14 or 15? Body weight until then. I'll send my body weight only exercises if u'd like? Next year light weights, huh?

On Court training and drills are really good because the mechanics turn into their being on auto drive, with efficient, sophisticated feetwork, hand eye coordination enhancements, and finding personal rhythm and trust, which happens both there on the practice court and is enhanced by playing competitive matches of varying challenge levels (soft or weaker, equal and pushing, and teacher or inspiring). That drill that Jahangir demo'd where he's angled off to one corner is great training ground stuff. Volleying the ball with the forehand then switching to the backhand is great, especially factoring in possible grip changes, racquet take backs and feetwork adjustments that could even surpass what you see from J.

Definitely feetwork IS also eyework taking in everything and watching opponent + reading the spin and bounce of the ball, and it's almost meditative mind work in training it (your feetwork). Moving your feet efficiently and effortlessly becomes almost instinctive or second nature. Whenever time is short, pressured, shrunken, or stolen when up front, it does make it seem like then in the middle of the court closer to the "T" and especially in the backcourt things seem like they are going in slow motion. I use 20-28 feet back middle of the court training to push RB players to not retreat and to dominate that area and steal time from their competitor with cutoffs while also being very much closer to hallowed center court after hitting balls to place it in front or in back of that middle court area.

Another feetwork builder is running stairs or the stands in gyms, stadiums or colosseums. One step at a time, 2 smaller steps in stadiums, 1 then 2, knee pads lol

Split Step Drill

Do feetwork skills drills. One I like a lot is sort of like a game of hopscotch. The player faces and steps along a line alternating one foot stepping and then the other. Land one foot to then push off the ground into a low leap up with both feet leaving the court, split the feet apart, softly land feet adjacent to one another wider than shoulder's width apart. Then keep going along the line switching feet. Repeat all along the squash service line, moving east to west a couple reps, rest, repeat.

Another is reaching the "T" and stepping in and using the one foot split step, my favorite over the 1-2 step in and after 2nd step lands hop, split and land. That's slower in games, too. As the player jumps and is off the court I toss a gettable ball within range of a lunge or cross step … now more cross steps because they're so amazing. Expeditious feetwork.

Another drill is to work on a sort of grapevine move. Face the right sidewall and using a first step crossover in front and past the lead left foot with the right foot to move along the "rail" while facing it. Follow the first crossover step with a crisscross left foot behind right cross step. Then continue with a right foot crisscross and finish with a left foot crossover and then swing with a skeleton, ball-free motion. That's a really good drill and it can be a very effective way to learn how cross steps work specifically for you. That kind of movement helps you learn biped balanced feetwork and how it can be combined into feetwork moves that can set up the player to hit the ball and shoot disguised, accurate, versatile shots in tough situations. Cross steps can also allow a player to make amazing digs or gets. And they can set the legs to hit shots, like a superpowered boast from deep on one side into that sidewall that diagonally crosses the court into either the front wall then sidewall or sidewall then front wall or even right into the crack or crotch of the front wall - sidewall corner. Strong legs opens up greater stroking power potential. Strong feetwork brings that power to life and makes your court movement and stroking confidence soar.

Janangir won 555 matches in a row, Paola Longoria 150, Kane in the 130's, was it 136 or 137? Yeah he, Jahangir IS amazing, but J just might say Hashim, the patriarch of the Kahns was better in his day based on his artistry with a racket in hand and his amazing longevity. Who knows who the G.O.A.T. really is? Fun to ponder though. I'd match my backhand serve against any …

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