By Tim Bacon, M.A., B.P.H.E. 
Smith College 
From Science of Coaching Squash 

One of the most important things I learned during the the Periodization (Annual Planning) task of my Squash Canada Level 4 Course in 1987, was the importance of sequencing training activities within a practice according to the principle of “fatiguability of the Central Nervous System (CNS)” (Bompa, 1999). 

This principle states that activities that require a fresh well-rested athlete should be performed first, while those activities that can have a good training effect when performed in a fatigued state should be carried out later in the practice.

If you look at the practice plan for the Smith College Squash Team’s fourth day of practice, in the first week of the season you can see a specific application of this principle.

Example of Correct Sequencing of Training Activities

1. The practice starts with athletes working on changing/improving their technique.
2. After a brief warm-up the team trains agility and speed, both of which depend greatly on the nervous system (brain-muscle signals).
3. The main part of the practice is spent on practicing tactics using the Games Approach, which starts with a conditioned game, followed by drills to improve performance in the game, and another game to assess learning and improvement.  I would rate this as a medium-level physical effort (although there should be some cognitive effort on the part of the athletes) with an average heart rate of about 150 bpm (or 75% of HRmax so there is some aerobic training benefit).
4. “Warmed-up” athletes move into a ... for the rest of the article click HERE

For more information, articles and resources check out
    Tim's site: Science of Coaching Squash 
    Develop Mental Toughness - Now!
    Sport Science for Squash Camps


Tim Bacon is a lecturer in Exercise and Sport Studies.  His specialty lies in the area of sport psychology. At the undergraduate level he teaches Introduction to Exercise & Sport Studies, Stress Management, Psychology of Sport, Squash, and Tennis, as well as a Graduate Practicum.  Tim presents regularly at national and international coaching conferences on coaching and sport psychology and is on the USSRA coaching committee.  He is currently revising the squash Canada level 3 coaching course, is a certified level 4 squash coach (Canada) and member of the Canadian Mental Training Registry and the NSCA and CSCS. Tim is the Squash coach at Smith College.

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