WORKSHOPINFORMATION

WELCOME TOSQUASHERCISE

What is Squashercise?

A female only activity class for everyone based on the key fitness components of squash and racketball, specific movements and skills.

It is:

A fun and dynamic way to get fit, improve muscle tone and meet like minded people

A way to burn lots of calories without the boredomassociated with other forms of exercise*

* Squashercise on average canburn between 600 & 800 calories in an hour compared to 400 - 500 calories jogging!

Please note:

Although the marketing campaign that surrounds Squashercise specifically targets females, the concept of a fitness class based on squash & racketball fitness components, movements and core skills can be adapted to a variety of different types of participant

A social and supportive environment

A way to help boost self-confidence, self-esteem and general wellbeing

An opportunity to learn a new sport orbrush up on old skills

What is the format of a

Squashercise class?

A Squashercise class comprises 6 parts:-

WARM UPWhich is split into 4 parts using the acronym ‘RAMP’

Raise - activities aimed at raising participant’s heart rateActivation - activities to activate/switch on major muscle groupsMobility - activities designed to improve range of movementPotentiation - dynamic activities to switch on the body ready for fast squash and racketball movements

SKILL BASED ACTIVITY 1Fun drills and activities to develop squash and racketball skills

KEEP PLAYER MOVINGActivities to get participants moving based on squash and racketball specific movements

SKILL BASED ACTIVITY 2Progressive fun activities and drills to build on activities delivered within ‘Skill Based Activity 1’

GAMEGame based practices that put the skills participants have developed/practiced during the session into a game situation

COOL DOWNLight activity to bring heart rate down gradually and stretching to maintain flexibility

Workshop duration:

3 hours

Workshop cost: £25

Workshop dates & venues:

Log onto www.thebighit.net and click onto the Squashercise page to find a list of Squashercise workshops, dates and venues.

How do I book onto a workshop?

Log onto www.thebighit.net and complete the online booking form and payment.

If you would prefer to complete a paper application form please contact your regional manager

Coaching resources provided to workshop attendees:

• Introduction to the programme & how to use the resources

• Pre-Squashercise Consent Form

• Squashercise Heart Rate Workout Zone handout

• Training Zone Heart Rate Calculator

• Menu of activities for each of the 6 components of Squashercise, including tips on organisation, teaching points and some diagrams and photos to aid understanding

• Example 8 week Squashercise programme x 2 – delivery in a sports hall/dance studio & on squash courts

• Template 8 week programme

• Template lesson plan

• How to adapt Squashercise to different types of participant

• Workshop certificate

Workshop learning outcomes:

1. Understand the concept of Squashercise, its role in increasing participation and the benefits to participants, facilities and coaches

2. How to structure Squashercise sessions

3. How to use the Squashercise resources

4. How to implement and promote Squashercise

5. How to use Squashercise to target different types of participant

Why should a coach/club/facility get involved?

• To increase female participation at your club/facility

• To attract new players and members

• To retain players/members through the delivery of a new programme

• To increase court usage

• To increase revenue – court fees, secondary spend and membership • To benefit from being involved in an ESR National Campaign

• To increase family memberships, therefore helping ensure the long term sustainability of your club/facility

Who can deliver

Squashercise

Workshops

Qualified level 1, 2, 3 & 4 England Squash & Racketball coaches who have attended a Squashercise workshop.

What facilities do you need to

deliver Squashercise?

As well as developing squash specific fitness, Squashercise aims to progressivelydevelop participants’ squash and racketball skills. We therefore recommend the programis delivered on squash courts to allow for this progression. Initial Squashercise sessions however, could be delivered in a sports hall/dance studio with wall space, especially if aimed at participants new to racket sports. Sessions could then progress onto squash courts as required.

SQUASHERCISE is...

A new w

ay to keep fiT

fun, sociable, quick

A relaxed environmenT

suitable for all

www.thebighit.net

Squashercise Workshops

We recommend all coaches wishing to deliver Squashercise programmes attend a Squashercise workshop. Coaches attending a workshop must have a current ESR Coach Membership.

To renew your ESR Coach Membershipplease contact the membership departmenton 0161 438 4311