# @squashletic on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DO_H3wyjRO4
- **Gondola URL:** https://gondola.cc/posts/59922970-squashletic-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5ff386dc5a.jpg
- **Posted:** 2025-09-24T13:15:00.000+00:00
- **Account Owner:** Nicole Bunyan | Online Squash Fitness (@squashletic) — https://gondola.cc/squashletic

## Caption

Keep reading only if you are serious about improving your movement ⬇️

Once you get over that mental hurdle of ghosting, and you’re serious about wanting to improve your movement resilience, it’s time to dedicate the time for a lengthier session.

Why? 

➡️ It improves your cardio

➡️ It improves the capacity of the specific muscles you are using when playing (cardio + specificity = conditioning)

➡️ Your movement will become more resilient under pressure, whether that’s fatigue or tough movements
 
➡️ You’ll feel a lot smoother and more natural moving on court (not like it’s such massive effort to get to every single ball).

How to integrate it:

1. Choose ONE day per week (try to make it the same day) where you will set aside a specific time to do this session. 

Don’t plan anything else for that day so you can’t back out of it! 

(If you still have energy at the end you could solo). 

2. Choose/plan the session AHEAD of time. Do NOT- I repeat- do NOT plan it when you get there, or even worse, make it up as you go. If you do this you will likely negotiate with yourself and try to make it easier when the going gets tough. 

3. By “long” session, I mean minimum 20 minutes. Break it up into “games” with intervals. 

The session may suck (especially the first or second time), but if you keep doing it week after week, you’ll notice a noticeable improvement in your confidence in your movement, speed, ability to retrieve more shots, and fitness! 

Bonus tip if you are REALLY serious: add on 1-2 “mini ghosting” sessions before or after you play as well. 

Within 2 weeks you’ll be moving better! 
—
Want some help with this? 

If you are keen to improve your movement and you want some step-by-step ghosting sessions to follow and guide you through, check out my online membership, the Squashletic Training Academy. 

Comment STA and I’ll send you info to learn more & a 7 day free trial! 

Happy training 🤗

-Nicole 

#squash #squashletic #squashtraining

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- **Likes:** 92
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## Tags

squash, squashtraining, squashletic

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