LTAD Stages: Stage 5 Training to Compete

Key Objectives
Optimize squash-specific preparation. Focus on specializing in squash.

Provincial and National Training Programs.

Club coaches/professionals, NCCP level 3 coaches and Provincial coaches.

Total Hours Training & Competition
11-15 hours per week

Training to Competition Ratio

• About 35% training – 65% competition (40% tournament play, 25% practice matches and competitive drills). Players are introduced to international competition (depending on their developmental age).


• Year-round periodization to include national and international competition schedules, tours and
training camps.


• Maintenance and continuation of squash-specific skills.
• Maximize strengths: develop based on skill set the athlete has developed to this stage.
• Increased emphasis on performing technique under pressure.
• Optimize squash-specific skills while learning to compete.


• Further develop pattern recognition skills and situation analysis.


• Growth in height typically ends in this stage (females 17-18 years, males 19-20 years).
• The presence of testosterone increases the potential for increases in muscle mass (particularly in males), as well as the positive response to speed and power training.
• All of the athlete’s major physiological systems have been established during the early part of this stage, so adult training regimens can be introduced at levels appropriate to the individual’s training history and level of development.
• The skeletal system responds favourably to appropriate training loads and direction.


• Continue specific structured and planned mental skills practice sessions (e.g., goal setting, positive self-talk and imagery).
• Players should be self-evaluating their psychological states and performance strategies.
• Enhance mental toughness by improving specific psychological skills (e.g., focusing, relaxing or arousing oneself) to help athletes manage distractions, increase concentration, and optimize their optimal mental performance state.
• Athletes should use imagery at an advanced level and for all its possible functions (skills, strategies, arousal, coping with challenges, winning).

Ancillary Skills

• Players have adopted clear nutritional strategies.
• Specific elements deal with training camps, travel, foreign countries and recovery.
• Warm-up, cool-down and recovery activities are well-defined and integrated into the overall program.


• Club squash program
• School squash
• Provincial and National Teams
• Canada Games
• Competitive tour
• Provincial/National/Club camps
• Adult Mentoring Program
• Espoir Squad
• World University Championships
• World Junior Championships
• Pan American Junior Championships
• Pan American Championships