1. PERIODISATION FOR SQUASH
Major (R) S.Maniam
Chairman - Coaching Commission
World Squash Federation

2. Workshop Outcomes
By the end of this workshop, you should have an understanding of the following:
What is and why Periodisation
The Phases and Cycles in Periodisation
What is Tapering , Transition and Peaking Index
How it all comes into play in the annual squash plan
NOW ASK THE GROUPS TO EXPLAIN EACH
Maj(R)S.Maniam

3. OVERVIEW
To compete at the elite level squash players require to develop and be proficient in a range of attributes.
Ideally players use a periodised approach to training for optimal long-term development, which allow them to sequentially develop these attributes over a desired period of time
Remember "If you don't know where you are going, don't be surprised to arrive somewhere else."
SO WHAT IS PEIODISATION

4. PERIODISATION
WHAT & WHY? - Periodization is the art and science of planning and integrating all training components (technical, tactical, physical and tactical) and social factors (sleep, nutrition, hydration, drug education, career guidance) into a sequence that will optimize the development of an athlete and lead to peak performance at the desired time, while avoiding plateau and overtraining.
Maj(R)S.Maniam

5. The Phases A Periodised Plan has three phases:
Preparatory (Pre-Season)
* Gen Preparatory
* Specific Preparatory
Competition (In-season)
* Pre-Competition
* Competition
3. Transition (Off-Season)
* Rest followed by Active Recovery

6. Periodisation Cycles Microcycle Mesocycle Macrocycle 5-7 days.
Normally a week
Mesocycle
Major training phase within a year (4-6 weeks)
Normally a month
Macrocycle
A training year

7. TRAINING COMPONENTS TECHNICAL SKILLS TACTICAL SKILLS
PSYCHOLOGICAL SKILLS
PHYSIOLOGICAL SKILLS
LIFE SKILLS

8. TECHNICAL SKILLS FUNDAMENTALS OF THE SWING
STRIKING AND MOVEMENT TECHNIQUES
SOLO DRILLS
TECHNICAL AND TACTICAL DRILLS (SIMPLE AND PRESSURE DRILLS)
DRILLS WITH COACH (SIMPLE AND PRESSURE DRILLS)
CONDITIONED GAMES
MATCH OVERLOAD AND MATCHPLAY
COMPETITION

9. TACTICAL SKILLS TACTICAL DRILLS AND GAMES
DECEPTION AND DECISION MAKING
PERFORMANCE ANALYSIS – NOTATIONAL AND VIDEO

10. PSYCHOLOGICAL SKILLS GOAL SETTING AND MOTIVATION RELAXATION
VISUALISATION AND IMAGERY
BREATHING TECHNIQUES
COPING WITH STRESS
FOCUSSING

11. PHYSIOLOGICAL SKILLS COMPONENTS: Aerobic Anaerobic
Strength – gen, max, power, end
Flexibility
Agility
Balance
Core stability
Co-ordination
Reaction and Response Time

12. LIFE SKILLS Nutrition Athlete Career Guidance
Athlete Education Guidance
Rest and Recovery Patterns
Drugs – Counselling
Habits

13. Periodisation for Technical and Tactical Skills
GPP
TECHNICAL SKILLS
Error Correction
Learning of new skills
Closed drills
Movement Technique
TACTICAL SKILLS
Game styles
Video Analysis - Understanding different game plans
Maj(R)S.Maniam

14. Deception and Anticipation Pressure Drills
SPP
TECHNICAL SKILLS
Open drills
Deception and Anticipation
Pressure Drills
Movement Technique when under pressure
TACTICAL SKILLS
Video Analysis – player and opponent matches
Maj(R)S.Maniam

15. Pre-Competition TECHNICAL Conditioned Games Game plans Match overload
Match play
Closed Drills
Test matches
TACTICAL
Video Analysis -
Maj(R)S.Maniam

16. Periodisation for Physiological Skills
GPP
Aerobic Build-up
General Strength
Hypertrophy
Fitness Test
Maj(R)S.Maniam

17. SPP Speed and Agility Speed and Strength Endurance Maximum Strength
Power – Conversion
Plyometrics
Fitness Test
Maj(R)S.Maniam

18. Pre-Comp Lactate Training – (Tabata type activity)
Speed and Agility (High Intensity, Low duration)
Tapering – Mileage – less is more
- Training Intensity – more is more
Maj(R)S.Maniam

19. Mental skills Goal Setting Motivation Coping Strategy Visualization
Concentration
Self-Talk
Relaxation
Energizing (activation)
Maj(R)S.Maniam

20. Periodization Of Mental Skills
GPP
Introduction to the skill (Explain concept)
Development of the skill in a quiet setting
SPP
Incorporation of the skill in sport specific situation (Specific
application)
Refinement of the skill in training and in preparatory competition
COMPETITION
Integration of the skill in strategies of competition
Use of the skill in competition to achieve IPS
Maj(R)S.Maniam

21. Summary of Periodisation Components
PHASES/
COMPONENTS
PREPARATORY
COMPETITION
GPP
SPP
PRE-COMP
COMP
TECHNICAL
•Error Correction
•Learning of new skills
•Closed drills
•Movement Technique
•Open drills
•Deception and Anticipation
•Pressure Drills
Movement Technique
•Conditioned Games
•Game plans
•Match overload
•Match play
•Closed Drills
•Test matches
Maintain
TACTICAL
•Game styles
•Video Analysis - Understanding different game plans
•Video Analysis – player and opponent matches
•Video Analysis
Video Reviews
PHYSICAL
•Aerobic Build-up
•General Strength
•Hypertrophy
Fitness Test
•Speed and Agility
•Speed Endurance
•Maximum Strength
•Power – Conversion
•Plyometrics
•Fitness Test
•Lactate Training
•Speed and Agility (High Intensity, Low duration
•Strength Endurance
PSYCHOLOGICAL
•Introduction to the skill (Explain concept)
• Development of the skill in a quiet setting
Incorporation of the skill in sport specific situation (Specific
application)
• Refinement of the skill in training and in preparatory competition
Integration of the skill in strategies of competition
Use of the skill in competition to achieve ISP
Maj(R)S.Maniam

22. Peaking Index - Classification of Yearly Competition Schedule
Peaking Index 1 - NO EMPHASIS
Training continues as usual. May train on competition day.
e.g. local leagues, local club competitions, ladder matches.
Peaking Index 2 - MINOR EMPHASIS
Taper period – 1 day. (Generally no training on competition
day)
Active rest/recovery – 1 day
Total 1 – 2 days (slightly disrupted training)
e.g. local competitions

23. CLASSIFICATION OF YEARLY COMPETITION SCHEDULE-cont’
Peaking Index 3 - FIRST MINOR PEAKING COMPETITION
Taper period – 2-4 days
Active rest/recovery – 1-4 days
Total 5-7 days disrupted training
e.g. national championships, test matches
Peaking Index 4 - FIRST MAJOR PEAKING
Taper period days.
Active rest/recovery 5-7 days
Total 9-17 days (not including competition period)
e.g. international open events, selected PSA, WISPA events.

24. CLASSIFICATION OF YEARLY COMPETITION SCHEDULE-cont’
Peaking Index 5 - MOST IMPORTANT YEARLY PEAK
Taper period – days
Active rest/recovery 4-12 weeks
Total 6-15 weeks disrupted training (not including competition period)
e.g. the Olympics, World championships, Asian championships, Asian Games
The star rating level is dependant on the competition level.

25. A blank periodisation form
Maj(R)S.Maniam

26. Sample Annual Plan
Maj(R)S.Maniam

30. THANK YOU
Maj(R)S.Maniam