Individual Prescription for Injury Prevention:

  • Meet Your Trainer Three Times
  • Create Your Body Map
  • Address Your Top Two Goals
  • Timeline for Success
  • Prevent Injury, Plateau, and Natural Life Setbacks

Example Successful Client Template

Goals:

Endurance improvements utilizing cardio, calisthenics, and strength training to make it through the matches with sustained energy

Technical squash work, along side court drills with SAQ to improve swing and movement in the “box”

Core and balance improvement for control and power through the game

Your Footwear:

You over-pronate on both the R and L foot. We will take some video of your movements in our next meeting; but, in general, try not to turn your left foot (keep the entire foot planted) when you lunge to the right.

And, when you are running, it might be good to get a Stability shoe as opposed to the neutral or minimalist Nike like the one you were wearing today. Your knees will thank you.

Your Body Map:

Right hip mobility and ROM needs to increase, and R lateral hamstring needs flexibility

Total trunk mobility focus – increasing range through the trunk and movement through the shoulders

Slight kyphotic posture and anterior tilt, correct with mat work and verbal cues
Both hamstrings excessively tight, focus on flexibility here.

Your Schedule This Week:

Monday
SQ+XC

Tuesday
MOB/Core/Run1

Wednesday
SQ+XC

Thursday
MOB/SAQ/Run2

Friday
SQ+XC

Sat/Sun
Swim and MP

Key:

SQ = Squash game
XC = Cross train
MOB = stretching and mobility
Core = Abdominal work
Run1 = 2 miles in 15:30, moderate 7.5-8.0
Run 2 = walk 4.0, sprint 8.5-9.0, 3:2 minute ratio