If you’re new to squash, improving your game doesn’t mean you need to focus on playing difficult shots right away. The biggest improvements often come from getting the basics right: learning how to move around the court, control the squash ball and get into a better position for the next shot.

Whether you’ve just picked up a racket and are learning the sport for the first time or already have some court experience, regular practice can build your technique and confidence.

In this guide, we’ll look at seven simple tips for how to get better at squash, along with the basics of serving and ways to feel more comfortable on the court.

At Bluecoat Sports, you can book squash courts on a pay-as-you-go basis, join a range of coached and social squash sessions, and explore other racket sports.

We’re proud to offer a welcoming environment where you can use our facilities and keep developing your game. Contact us for more information.

What is squash?

Squash is an indoor racket sport usually played by two people on an enclosed court, although doubles is also played with four.

Players use rackets to hit a small rubber ball so that it reaches the front wall, either directly or after touching another wall. The ball can be volleyed or allowed to bounce once before it is returned.

It’s a fast-moving game that combines racket skills, movement and tactics.

7 squash tips for beginners

Improving at squash takes time, but focusing on a few key areas can make the game feel much easier. These seven tips cover the fundamentals beginners can work on to improve technique, movement, control and confidence on the court.

1. Focus on control before power

When you start playing squash, it can be tempting to focus on power. At this stage, the main thing is learning to hit the ball with control.

Start with a comfortable grip and a smooth, controlled swing. Give yourself enough space to prepare the racket properly, and watch the ball as it meets the racket. A controlled forehand or backhand will generally be more useful than hitting as hard as possible.

It also helps to keep your racket ready between shots rather than letting it drop by your side. This can make it easier to prepare when the ball comes back quickly.

The more consistent your technique becomes, the easier it is to add pace, power and more advanced shots later.

2. Improve your position on the T

Good court position can make a big difference to how much ground you need to cover.

The T is the central area of the squash court where the short line meets the half-court line. After you play your shot, try to recover towards this position rather than staying stuck in a corner.

From the middle, you’re better placed to cover shots played into the front of the court, along the side walls or towards the back corners when your opponent plays the next shot. You don’t need to stand directly on the T throughout every rally, but it’s a useful position to recover towards when you have time.

Try to move back into position without taking your eyes off the ball. Smooth movement and good balance can often help more than simply trying to run faster.

3. Work on your movement around the court

Squash involves quick changes of direction, short bursts of movement and frequent lunging, so good footwork can make it easier to reach the ball in a balanced position.

Use small adjustment steps as you approach the ball so you can find a comfortable position before you swing. Controlled lunges can help you reach shots in different areas of the court while staying balanced and avoiding getting caught on the wrong foot.

As you move, try to stay light on your feet rather than taking unnecessarily large or heavy steps. This can make it easier to change direction and react when the ball comes back quickly.

Court awareness matters too: if your opponent is too close and there is a risk of hitting them with the ball or racket, stop rather than play the shot.

4. Focus on hitting straight shots

One of the best shots for beginners to practise is the straight drive.

A straight drive is hit towards the front wall so the ball comes back down the same side of the court, ideally close to the side wall. When played accurately, it can send the ball deep into the court and make it more difficult for your opponent.

Practise straight drives as both forehand and backhand shots, and rather than aiming for maximum pace, choose a target on the front wall and concentrate on hitting a consistent line.

As your control improves, try to get the ball closer to the side wall and towards the back corners.

5. Practise keeping rallies going

When you’re learning, winning every point doesn’t need to be the focus of every session. Instead, try to keep the rally going, as longer rallies give you more opportunities to practise your swing, movement, court position and control.

With a partner, you could set a target for the number of consecutive shots you can play before the rally ends. Start at a comfortable pace and focus on making each shot playable.

Using the right squash ball can also make a difference. Higher-bounce balls give beginners more time to react and can make it easier to keep a rally going. Blue balls offer the highest bounce for beginners, while red-dot balls suit improving or recreational players.

6. Practise on your own as well as with an opponent

You don’t always need another player to work on your squash. Solo practice gives you time to repeat the same movement, focus on accuracy and work on specific areas of your game without the pressure of a rally.

Try hitting straight drives repeatedly on your forehand side before switching to your backhand. You can also choose a target on the front wall and see how consistently you can hit towards it, paying attention to where the ball bounces and how changing the height of your shot affects where it reaches the back wall.

Another useful exercise is ghosting, where you practise moving to different areas of the court without hitting a ball, then recover towards the T as you would during a rally.

Solo practice can help you build consistency, but playing with other people gives you the chance to put those skills into practice in a more realistic game situation.

7. Play regularly and learn from other players

Once you have spent time working on individual skills, regular games can help you become more comfortable applying them.

Playing different opponents exposes you to a wider range of shots, styles and tactics, while helping you get used to the pace of the game and make decisions more naturally during a rally.

Coaching can also be useful if you want support with a specific part of your game, such as your grip, serve, swing or movement, as a coach can help identify small adjustments that may be difficult to notice on your own.

Bluecoat Sports offers coached and social squash sessions alongside court hire, giving you different ways to practise, play and meet other players.

How serving works in squash

Serving is another part of the game beginners will need to learn. Each rally starts with a serve, so understanding the basic rules can help you feel ready when playing matches.

For a legal serve, you serve from one of the service boxes and hit the ball directly onto the front wall above the service line and below the out line. Unless your opponent volleys it, the ball must then land in the opposite back quarter of the court.

As you practise, focus on serving consistently from both sides.

How to build confidence on the squash court

Confidence usually develops as the basics become more familiar. Rather than trying to improve everything at once, focus on one or two areas each training session, and give yourself time to get comfortable with the court, racket, and how the squash ball moves and bounces.

Playing with someone of a similar ability can also help, as it often makes it easier to sustain rallies, try different shots and practise without feeling pressured to win every point.

As your confidence grows, you can add more variety to your game with volleys, shorter shots, and different ways to apply pressure. The key is to keep progressing at a pace that feels manageable and enjoyable.

Summary

If you want to get better at squash, start with the fundamentals. Develop a controlled swing, recover towards the T, practise straight drives, work on your movement and become more comfortable with serving.

Regular practice, longer rallies and time spent playing different opponents can then help improve your consistency and confidence on the court. Focus on the basics first, and you can gradually add more pace, power and variety as your technique develops.

Play squash at Bluecoat Sports

Ready to put these tips into practice? At Bluecoat Sports in Christ’s Hospital, Horsham, we have six squash courts, pay-as-you-go booking, and a range of squash sessions for beginners through to experienced players.

Explore our other racket sport facilities, including outdoor padel courts, and find out more about our membership options.

Frequently asked questions

The post How to Get Better at Squash: 7 Simple Tips for Beginners appeared first on Bluecoat Sports.

Earlier this year, we shared details of our plans to introduce turnstiles at Reception. The introduction of these, alongside changes and additions to the access control on doors around the Club, will help us better understand how and when our facilities are being used, provide an additional membership check, support our busy Reception team, and enhance the safeguarding of our facilities, especially the changing room areas.

We are now preparing to launch the first phase of this with amendments to accessing the changing rooms and introducing the turnstiles happening in two stages. Please take a moment to read the information below and familiarise yourself with the new process before your next visit.

Stage 1 – Changing Rooms Access

From Monday 26 October

You will now need to check in at Reception for your activity before you can access the changing rooms – just having a valid membership will no longer let you in.

This means that if you are using the Swimming Pool or Sauna, you will now need to check in at Reception, just as you would for activities such as the Fitness Suite, group exercise classes, and racket sports.

Parent & Guardians

If you are with a child attending Swimming Lessons / Gymnastics / Trampolining, they will have been given a membership card. At the time of their activity, their membership card will allow them access to the changing rooms. You do not need to check in at Reception.

If you need to enter a different changing room from the assigned gender of the child, please ask at Reception for a card assigned to your Parent & Guardian membership.

Stage 2 – Turnstiles

From Monday 2 November

The turnstiles at Reception will be activated from this date. Anyone with a live, valid membership (including PAYGO / PAYGO+) will be able to enter the Club through the turnstiles, at all times, by swiping their membership card. Please note below, which sets out the activities for which you will need to visit Reception before going through the turnstiles. 

Anyone without a live membership will need to visit Reception who will be able to grant you a temporary pass to access the Club.

Attending a Group Exercise Class or Racket Sport booking?

You will no longer need to ‘check in’ at Reception. When you scan your membership card at the turnstiles you will automatically be ‘checked in’ for your activity and granted access to both your activity space and changing room.  If your class takes place in the Fitness Yard, you will automatically be granted access through the fitness suite door too.

Attending the Fitness Suite?

As you do now, you will need to ‘check in’ at Reception before accessing the Fitness Suite and then enter through the turnstiles.  This will grant you access to the Fitness Suite and changing room.

Attending the Swimming Pool or Sauna?

As mentioned earlier, you will now need to ‘check in’ at reception prior to entering through the turnstiles.  Having done this, you will have access to the changing room and then either the swimming pool or sauna.

Membership Card on your Phone

Did you know you can add your Bluecoat Sports Membership Card to your phone’s wallet?  Once added, you can simply scan the barcode from your phone when you visit, so there’s no need to bring your physical card every time.  To add your Membership Card:

1. Download the Bluecoat Sports app.
2. Create an account and log in.  Please note that the app requires a separate account from our Online Booking System.
3. Tap the barcode icon in the top-right corner of the app.
4. Select the three dots on the right-hand side and choose ‘Edit’.
5. Enter your Membership Card number (found on the back of your card, beginning with CZ followed by a series of numbers), or select ‘Scan your barcode’ to scan the barcode on the back of your Membership Card.
6. Once your card has been added, select the option to Add to Wallet.

Your Membership Card will then be available in your phone’s wallet, ready to use whenever you visit Bluecoat Sports.

FAQs

We have worked hard to make the introduction of the turnstiles as simple as possible, however we do anticipate that after reading this update you may have further questions.

Please visit the Turnstiles FAQs here.

If you have any questions that we have not covered, please do not hesitate to get in touch with our team via email on info@bluecoatsports.co.uk.

Kind regards

Bluecoat Sports Team

The post Introducing Turnstiles appeared first on Bluecoat Sports.

We have worked hard to make the introduction of the turnstiles as simple as possible, however we do anticipate that after reading this update you may have further questions. Please visit the Turnstiles FAQs here.

If you have a question that we have not answered, please get in touch with us on info@bluecoatsports.co.uk.

The post Turnstiles FAQs appeared first on Bluecoat Sports.

What’s On?

Learn to Run!

Love the look of our new Athletics Track but not sure where to start? Join our Beginners’ Run sessions and learn to run in a friendly, supportive environment.

Already a runner? Take your training up a level with our Track Intervals and Speed Intervals sessions.

What’s on?

October Half Term

We are excited to be hosting a range of junior activities to keep your half term packed full of fitness fun! From Jump ‘N’ Play & Family Swim, to Junior Trampolining, Mini-Lympics, Junior Padel & more, keep an eye on our website to see what’s on!

Barracudas Activity Day Camps

Between 26-30 October Barracudas will be back at Bluecoat Sports hosting a range of activities at their day camps for ages 4-14 years.

Learn to Lift

Our beginner-friendly 6-week course is designed to introduce you to the basics of strength training in a supportive and approachable way. Learn good technique for squats, deadlifts and the overhead press, and build your confidence along the way.

No previous strength training experience needed! Available to book now via 01403 247572.

Beginners Pilates

This 6-week beginner Pilates course introduces the fundamentals through mat work and standing exercises to build strength, stability, and flexibility.

Available to book now via 01403 247572.

Beginners Pickleball

This 6 week course allows you to try out a new hobby or dust off some old rackets from a previous life as you learn the principles of Pickleball.

Available to book now via 01403 247572

Zoggs Sale

Make the most of our Zoggs sale, with 50% off selected men’s, women’s and children’s swimwear. Shop the sale at Reception now!

You Asked, We Listened

As a result of the suggestions made at the latest Members Forum, a two-way communication channel to discuss and ultimately resolve any issues raised by members, we are pleased to share the following updates.

• We’ve introduced a new Women’s Weights class, every Sunday 9am-10am, a supportive and empowering strength training class.
• An additional Senior Gym class will take place on Tuesdays, 12pm-1pm.
• The Fitness Suite now has additional resistance bands and mats.
• Following your feedback, we are pleased to share that our TRX Hybrid class will return to taking place inside with effect from 1 October.

Got an idea that you think will make the Club even better? We’d love to hear your feedback.

• Send us an email via info@bluecoatsports.co.uk
• Fill out a Feedback Form at Reception
• Speak to someone from the Members Forum

The post September Newsletter appeared first on Bluecoat Sports.

After-school sports clubs can be a great way for children to stay active, try new activities and keep developing outside the classroom. They can help children learn new skills, build confidence, improve coordination and spend time with others, while giving parents and busy families a structured activity that fits around the school day.

At Bluecoat Sports, juniors can take part in a range of after-school activities, including squash, pickleball, gym classes, cycling, and swimming, with sessions available for different ages and abilities.

In this guide, we’ll look at the after-school options available across squash, gym and swimming, what each session involves and how regular physical activity can help children stay active and develop new skills.

Explore our junior activities for kids in Horsham to discover even more options and find the right after-school activity for your child. If you have any questions about our junior sports clubs and how to book, please contact us or speak to reception, and we’ll be happy to help.

Why choose an after-school sports club?

After-school clubs can offer much more than exercise. They give children the chance to keep learning outside normal school hours while developing skills in a fun, structured environment.

Taking part regularly can help children:

• Stay active after spending much of the school day in lessons
• Learn new skills and try different forms of physical activity
• Build confidence as they become more familiar with a sport or activity
• Develop coordination, movement and fitness
• Practise teamwork and social skills alongside other children
• Discover new interests and activities they enjoy

For some children, an extracurricular club may be their first chance to focus on a specific sport. Others may already have experience and want to keep improving.

After-school sports clubs at Bluecoat Sports

Our current after-school programme includes a range of options across squash, gym, swimming and more.

Children can choose from:

• Junior Squash, with beginner, improver and advanced sessions
• Junior Pickleball for ages 8+
• Junior Gym and fitness, including Junior Circuits for ages 10–15 and Teen Gym for ages 14-15
• Learn to Swim and 1:1 swimming lessons
• Rookie Lifesaving and Barracudas Club for more experienced swimmers

This gives juniors several ways to stay active depending on their age and experience.

We also offer Family Indoor Cycling sessions on Thursdays, 18:30-19:30, and Family Swim at weekends, giving parents and children the chance to stay active and enjoy exercise together. Learn more about our family activities to find something to suit your interests and schedule.

Our sessions are popular, and some classes may have a waiting list. If the class you’re interested in is currently full, please contact us, and we’ll be happy to add your child to the waiting list.

Junior squash

Squash is a fast-moving racket sport that can help children develop coordination, movement and confidence while learning how to play both independently and against others.

At Bluecoat Sports, junior squash is split into different levels so children can build their skills as they progress.

Beginners Junior Squash

• Wednesdays 17:00-17:30

Beginners Junior Squash is suitable for children aged 5+ who are new to the sport or still developing the basic skills. Sessions include teaching key technical skills and squash drills in a fun and welcoming environment.

It can be a good starting point for children who are interested in trying a new sport without needing previous experience.

Improvers Junior Squash

• Wednesdays 17:30-18:15 / 18:15-19:00 

Improvers Junior Squash is aimed at children who are ready to build on the basics. Sessions give juniors the opportunity to enhance their technique and squash skills through activities and games.

Advanced Junior Squash

• Mondays 18:00-19:00

Advanced Junior Squash is designed for more experienced players. Sessions focus on squash technique, shot selection, fitness, and match play, helping juniors continue to improve their overall game.

The different levels give juniors the chance to build their skills and progress as their confidence and ability grow.

Learn more about our squash facilities and see current prices.

Junior pickleball

Pickleball is a fun, sociable racket sport that combines elements of tennis, badminton and table tennis. Played with a paddle and a lightweight ball on a smaller court, it’s easy for children to pick up, making it a great option for juniors who want to try something new.

At Bluecoat Sports, junior pickleball sessions are led by our friendly coach, Dale, and are open to all abilities.

Junior Pickleball

• Fridays, 17:00-17:45

Junior Pickleball is suitable for children aged 8+ of all abilities. Sessions focus on learning new techniques and key skills while building hand-eye coordination, with plenty of friendly games along the way.

Junior gym and fitness sessions

Bluecoat Sports also offers after-school gym and fitness sessions for older children and teenagers, with activities designed to help juniors develop fitness, confidence and familiarity with gym-based exercise.

Junior Circuits

• Tuesdays, 16:30-17:15, & Thursdays, 16:30-17:15, & Saturdays, 09:15-10:00

Junior Circuits is designed for ages 10-15 and uses circuit-style exercise to develop cardiovascular fitness, stamina and endurance. An engaging session, it takes place in our Fitness Suite or the outdoor Fitness Yard depending on the weather, and is led by our highly skilled fitness team.

Teen Gym

• Mondays & Wednesdays, 17:00-17:45

Teen Gym is designed for ages 14-15 and takes place in the Fitness Suite or Fitness Yard.

The supervised session is split into two parts. Teenagers first have time to create their own workout before taking part in a full-body circuit led by our instructors. It provides an introduction to more independent gym training while offering guidance and supervision.

Junior Gymnastics

For children interested in developing movement, balance and coordination, Bluecoat Sports also offers junior gymnastics.

• Beginner Gymnastics: Wednesdays, 16:00
• Intermediate Gymnastics: Wednesdays, 16:45

Beginner Gymnastics focuses on fundamental movements, including body positioning, balance and coordination, while Intermediate Gymnastics builds on these foundations with more advanced movements and technique.

After-school swimming

Swimming is a popular after-school activity that combines physical activity with an important life skill. At Bluecoat Sports, we offer group swimming lessons or 1:1 sessions depending on needs and confidence in the water.

Learn to Swim

We offer Swim England Learn To Swim (LTS) swimming lessons for school-aged children. These sessions help children build confidence and essential swimming skills in a safe, structured environment.

Lessons are taught by trained Bluecoat Sports Swim Academy Instructors, making swimming lessons fun and entertaining while helping children develop their skills in the pool.

For parents, sessions can fit easily into the weekly routine, with a poolside viewing area available.

Find out more about our after school swimming lessons, class timings and how to book.

1:1 swimming lessons

1:1 swimming lessons give children individual support with areas of learning or improving their swimming technique, while building confidence and working on breathing. You can also book these 30-minute sessions as 2:1 swimming lessons, ideal for siblings or friends.

Bluecoat Sports also offers Rookie Lifesaving for children who want to develop practical water safety and rescue skills, as well as Barracudas Club for more experienced swimmers looking to continue improving their strokes, starts, turns and pace after they have completed the LTS program.

Which after-school club might suit your child?

The right after-school activity will depend on your child’s age, interests and confidence.

Popular after-school options include:

• Squash, which may suit children who enjoy racket sports, games and quick movement, with different levels available as their skills develop.
• Pickleball, which may suit children who want an easy-to-learn, sociable game.
• Junior Circuits or Teen Gym, which may suit older children who enjoy varied exercise and want to build confidence with gym-based fitness. Gymnastics can be another option for children who enjoy learning new movements and developing balance, coordination and control.
• Swimming, which may suit children who want to build water confidence, improve their technique or continue into more advanced swimming and lifesaving activities.

It can also be worth thinking about what your child genuinely enjoys. After-school clubs are often most valuable when children look forward to attending and want to keep developing their skills.

Helping children stay active after school

There are many ways to encourage children to stay active outside the classroom, from school clubs and organised sports to informal games with friends.

Some children may enjoy football, cricket, rugby, basketball, netball or athletics, while others may prefer activities such as squash, gymnastics, swimming or gym classes.

There is no single activity that suits every child. A choice of sports and structured sessions gives children the opportunity to try new things, build confidence, and discover activities they enjoy.

For parents and busy families, finding something that fits around the school week can also make regular physical activity easier to maintain.

Summary

After-school sports clubs give children a fun, structured way to stay active, learn new skills and build confidence outside the school day.

Bluecoat Sports offers a wide range of junior activities, including squash, pickleball, gym, gymnastics, indoor cycling and swimming. With options for different ages and abilities, children can try something new or continue developing skills in an activity they already enjoy.

Book a junior after-school sports club

From squash and gym sessions to swimming, Bluecoat Sports offers a range of after-school activities for different ages and abilities.

Explore our junior activities to find the right session for your child. If you have any questions about availability, booking or waiting lists, please contact us or speak to reception.

Frequently asked questions

The post After School Sports Clubs: Squash, Pickleball, Gym, and Swimming for Juniors appeared first on Bluecoat Sports.

Running faster isn’t just about pushing harder. Good running form, coordination, strength, and control affect how efficiently you move, and targeted running drills can help you improve each area.

Running drills are short, controlled exercises that focus on specific parts of your running technique, such as knee drive, arm swing, foot placement and acceleration. Regularly incorporating drills into your warm-up or training routine can help you become more aware of your form and prepare your body to run faster.

Some of the best running drills include high knees, A-skips, heel flicks, strides and short acceleration runs. In this guide, we’ll look at how these drills work, with tips for beginners and more experienced runners.

At Bluecoat Sports, our running classes include Beginners Run, Track Intervals and Speed Intervals, providing structured options for new runners and those looking to improve their running performance.

Book a class today, or call reception on 01403 247572 for more information and to become a member.

What are running drills?

Running drills break the running gait into simpler movements so you can focus on technique without running at maximum speed.

For example, an A-skip drill emphasises knee drive – the forward and upward movement of the thigh during each stride – alongside coordination and foot placement. High knees also encourage quick leg movement and an upright posture, while other drills focus on acceleration, cadence or upper-body movement.

They are often used after an easy jog and dynamic stretches as part of a warm-up before faster running. Strength training, recovery and gradually increasing your running volume also play important roles in becoming a stronger runner.

Why include running drills in your training?

Running drills can help you:

• Improve running form by focusing on posture, knee drive, arm motion and foot placement
• Build coordination by practising how your upper and lower body work together
• Prepare for faster running by gradually introducing movements used at higher speeds
• Improve movement awareness so you can recognise when your form starts to break down
• Warm up effectively before interval, speed or harder running sessions

Regularly incorporating a few running drills into your routine can help reinforce good technique and prepare you for more demanding sessions.

The best running drills to improve speed and technique

Different drills focus on different parts of running form, so it can be useful to mix a few into warm-ups rather than relying on the same movement every time.

High knees

High knees are a simple running form drill that can help with rhythm, coordination and knee drive. The movement involves short, quick steps with an active knee lift, while the upper body stays tall and relaxed.

The focus is on controlled, rhythmic movement and good running form rather than exaggerating how high the knees lift.

A-skips

The A-skip combines a skipping action with a deliberate knee lift and coordinated arm movement. As one knee rises, the opposite arm moves forward in a similar pattern to normal running, while the foot returns underneath the body before the movement switches to the other leg.

A-skips are commonly used to work on knee drive, coordination, and foot placement, with an emphasis on a smooth, controlled rhythm.

Heel flicks (butt kicks)

Heel flicks, also known as butt kicks, can help with coordination and leg turnover. The drill involves quick forward movement while each heel lifts towards the glutes, with the upper body staying tall and the arms moving naturally.

It should feel like an exaggerated running motion rather than a stationary kicking exercise.

B-skips

B-skips build on the A-skip by adding a controlled leg extension. The movement starts with a knee lift, then the lower leg extends forward, and the foot then moves down and back towards the ground underneath the body.

As B-skips require more coordination than simpler form drills, they are often better suited to experienced runners or anyone already familiar with A-skips.

Strides

Strides are short, controlled periods of faster running that can help runners practise good form at a quicker pace. They typically begin at a comfortable speed, gradually build to a fast but relaxed pace, then ease back down in a controlled way.

The focus is on maintaining a smooth arm swing, a relaxed upper body and an efficient stride as the pace increases.

Short acceleration runs

Short acceleration runs focus on building speed gradually and smoothly over a short distance. They usually begin at an easy pace before progressing into a faster effort, allowing runners to work on acceleration while maintaining good posture and controlled steps.

They can be particularly useful before speed-focused training because they help bridge the gap between an easy warm-up and higher-intensity running.

Fast feet

Fast-feet drills use short, quick steps while keeping the body relaxed and upright. The focus is on light, controlled foot contact and keeping the upper body steady as the feet move quickly underneath.

They are usually performed over short distances, with more emphasis on coordination and movement quality than duration.

How running drills fit into a workout

Running drills are typically used between the general warm-up and the main running session. This gives runners a chance to focus on technique before moving into faster or more demanding work.

They are usually kept short and controlled, aiming to reinforce good running form rather than create fatigue before the main workout.

Running drills for beginners

For new runners, simpler drills such as high knees, A-skips and relaxed strides are a good place to start. These movements can build confidence in running form, coordination, and control before progressing to faster or more technical drills.

The emphasis should be on movement quality rather than speed, with a relaxed upper body and controlled arm and leg movements.

Our Beginners Run class at Bluecoat Sports is designed to help people get started, with a warm-up, running activity and cool-down aimed at progressing from walking towards jogging.

If you’re new to track running, read our track running for beginners guide.

Using running drills in speed training

Running drills can be used alongside faster running to help reinforce good technique when the pace increases. They are often included within warm-ups or speed-focused sessions to prepare the body for quicker movement and to practise areas such as coordination, acceleration and running form.

The drills themselves are only one part of speed training. Short sprints, interval work and explosive movements can also help develop pace, power and overall running performance.

At Bluecoat Sports, our Speed Intervals and Track Intervals sessions offer structured ways to help improve speed, pacing, and overall running performance.

Common running drill mistakes to avoid

Some common mistakes can reduce the value of running drills:

• Moving too quickly – rushing can make it harder to maintain coordination and good running form
• Overdoing the movement – drills such as high knees, A-skips and B-skips should stay controlled rather than becoming exaggerated
• Focusing on speed over technique – the quality of the movement matters more than how fast the drill is completed
• Relying on drills alone – running drills can support technique, but improvements in speed and performance also depend on regular running, strength training and recovery

Running drills are most useful when they are part of a balanced training routine that also includes regular running, strength training and recovery.

Summary

Running drills can help improve speed and technique by giving runners a focused way to practise movement patterns such as knee drive, arm swing, foot placement and acceleration.

Drills such as high knees, A-skips, heel flicks, B-skips, strides and short acceleration runs can support better running form and help prepare the body for faster efforts. Beginners may benefit from starting with simpler, controlled movements before progressing to more technical or higher-speed drills.

For the best results, running drills should form part of a wider training routine that also includes regular running, speed work, strength training and recovery.

Become a Bluecoat Sports member

Becoming a Bluecoat Sports member gives you access to a wide range of facilities to complement your running, including our 400m all-weather athletics track, gym, swimming pool and fitness classes.

Explore our membership options today and contact us if you’d like to find out more.

Frequently asked questions

The post Top Running Drills to Improve Speed and Technique appeared first on Bluecoat Sports.

What’s On?

Members Weekend!

Members Weekend is all about you, our members!

• Friday 25 September: Relax & unwind at the end of the week with a calming evening of classes dedicated to wellbeing.
• Friday 25 September: Put your skills to the test in a friendly Padel Tournament for players level 2+.
• Saturday 26 September: A fun & energetic morning packed with your fitness favourites, family activities & more!

Improvement in Opening Hours

At the beginning of 2026, we communicated changes to our opening times for members, aimed at reducing the shared use of activity spaces between members and Christ’s Hospital students.

As we prepare for the start of the new academic year in September, we have been working hard with our colleagues at Christ’s Hospital to review programme schedules. Following this review, improvements to our opening hours will take effect from Monday 7 September 2026.

Fitness Suite:

• Mondays: the Fitness Suite will now only close between 16:00 and 17:00
• Wednesdays: the Fitness Suite and yard will open at the earlier time of 06:30 and remain open throughout the afternoon.
• The Fitness Suite and Yard will now close to members at 20:45 on each day between Monday and Thursday.

Club:

• On Thursdays, the whole Club will remain open until the extended time of 14:30, before closing to members and re-opening at 17:00.

As a reminder, these opening times apply only during Christ’s Hospital term time. The next Leave Weekend will take place from Friday 25 to Sunday 27 September, when the Club’s opening hours will be extended while Christ’s Hospital is away.

What’s On?

Class Timetable

September is the start of a new season, creating the perfect opportunity to build your new routine! Take a look at our September class timetable to see what’s new!

Pre-School Trampolining

See your little one’s confidence grow in our new weekly Pre-School Trampolining sessions for ages 3-4 years. Sessions take place every Monday, 13:00-13:30 / 13:30-14:00. To secure your junior’s space, contact Reception on 01403 247572.

Rudgwick Tennis Club

Rudgwick Tennis will now be offering our members 10% off their first year’s membership (memberships are charged on a pro-rata basis).

To become a member, please contact Rudgwick Tennis Club’s Membership Secretary Chris Blizard via telephone on 01403 823371 or via email on candjblizard@gmail.com.

Member Benefits

Christ’s Hospital Choral

Looking for a different way to stay active and boost your wellbeing? The Christ’s Hospital Choral Society welcomes new members and is offering adult Bluecoat Sports members a free half-term trial, followed by discounted membership for the first year if you decide to join.

Open to all abilities, Christ’s Hospital Choral Society welcomes new members, particularly tenors and basses. Their new season starts on 8 September, making now the perfect time to get involved.

Padel and Track Etiquette

To help maintain a welcoming and comfortable environment for everyone, we ask that all users keep their top on when using Club facilities, including the Padel courts and athletics track.

Thank you for your cooperation and for helping us maintain a positive atmosphere across the Club.

The post August Newsletter appeared first on Bluecoat Sports.

We’d like to thank everyone who took part in and supported Yard Games at Bluecoat Sports this year. It was our third Yard Games to date, and the first ever fitness event held on our brand new athletics track. 

Nearly 70 competitors took on the course across our Women’s Singles, Men’s Singles and Doubles categories, pushing themselves through a testing mix of running, lifting and machine work to cross the finish line.

What is Yard Games?

Yard Games is a friendly fitness competition where participants of all abilities take on a course of strength, endurance and metabolic exercises in an effort to cross the finish line. This year’s programme had competitors working through a series of high-energy exercises, including a 400m run, deadlifts, kettlebell overhead presses, burpees, ski erg, rowing and more:

Whether you came to race for the podium or simply to test yourself against the course, everyone who took part should be proud of what they achieved.

Yard Games 2026 results: Highlights

Women’s Singles

View the full Women’s Singles results

Men’s Singles

View the full Men’s Singles results

Doubles

View the full Doubles results

Congratulations to everyone who made the podium, and to every single person who lined up on the day. Getting to the start line is an achievement in itself.

Thank you to our supporters

Yard Games wouldn’t run half as smoothly without the people and businesses who help us put it together. A special thank you goes to:

• Nice Work Race Management for their assistance with race timing
• Lee Fitness and Massage for the complimentary sports massages for our athletes
• Drizzle and Swirl for the post-race treats
• The Protein Ball Co for keeping everyone fuelled with nutrition on the day

Save the date for 2027

We’re already looking ahead to next year. The 2027 date will be announced soon, so keep an eye on our Yard Games page and our social channels for details on when entries open.

Ready to join the Bluecoat Sports community?

Yard Games is just one example of the growing Bluecoat Sports community, and our new athletics track is the latest addition to a site that’s already home to some of the best sports facilities in Horsham. As a member, you get year-round access to all of it, plus expert-led classes and an environment that’ll keep you motivated long after race day. 

Give reception a call on 01403 247572 or book a tour to see it for yourself. 

The post Yard Games 2026: Third Year, New Track, Bigger Than Ever  appeared first on Bluecoat Sports.

If you enjoy music, movement, and group exercise, both Dance Fit and Zumba can offer a fun way to improve your fitness. While the two types of classes share certain features, they are also quite different experiences.

The main difference between Dance Fit and Zumba is that Dance Fit is a broader style of dance-based exercise that can use different music genres and choreography, while Zumba is a branded fitness programme with strong influences from Latin and international music.

Both can provide an energetic cardio workout, and you don’t need a dance background to take part. The right class largely comes down to the music, movements and teaching style you enjoy.

From September, Bluecoat Sports is introducing Dance Fit on Tuesday evenings and Friday mornings. Explore our aerobic classes or check the latest class timetable to find a session that suits you.

What is Dance Fit?

Dance Fit, or dance fitness, is a general term for a fitness class that combines dance movements with aerobic exercise.

Rather than teaching one specific dance style or focusing on perfect technique, the aim is usually to keep your body moving while following routines set to music. Classes may use pop, classic, hip-hop, or other upbeat music, depending on the instructor.

As Dance Fit is not one fixed programme, the class style can vary. This gives instructors more flexibility over their music, choreography and workout structure.

At Bluecoat Sports, Dance Fit is a high-energy aerobic workout with routines set to music ranging from classics to current hits.

What is Zumba?

Zumba is a specific branded dance fitness programme.

A typical Zumba class combines cardio dance with choreographed movements and music, with strong influences from Latin rhythms and international music. Styles such as salsa, merengue and reggaeton are commonly associated with the programme.

Zumba instructors complete specific instructor training, with classes delivered within the established Zumba programme.

There are also different Zumba formats, including Zumba Gold, designed for active older adults, as well as Aqua Zumba and Zumba Toning.

Dance Fit vs Zumba: Key Comparisons

Dance fitness and Zumba both combine music, movement and cardio exercise, but the experience can differ depending on the class format, music and choreography.

The main differences are in how each class is delivered. Dance fitness can offer more variety in music, choreography and overall style, while Zumba has a more recognisable identity. However, the individual instructor plays an important role in the energy, choreography and atmosphere of either class.

How do Dance Fit and Zumba feel different in a class?

Music and movement

A Dance Fit class can use a broad mix of music, from current chart tracks and classics to pop, hip hop and other styles. The choreography can also vary significantly depending on the instructor.

Zumba has stronger links to Latin music, Latin rhythms and international music, with dance movements often influenced by styles such as salsa, merengue and reggaeton.

If music is a big part of what motivates you to exercise, this can be one of the clearest differences between the two to help you decide which class you might enjoy more.

Structure and teaching style

Dance Fit gives instructors more freedom to shape the class around their preferred music, choreography and teaching style.

Zumba is taught within an established branded programme, although individual Zumba instructors still bring their own personality, choreography choices and energy to each session.

In both cases, the focus is on exercise and movement rather than learning dance steps to a professional standard.

Class atmosphere

Both can feel more like a dance party than a traditional gym workout, but the atmosphere will depend heavily on the instructor and group.

Some classes may feel high-energy and fast-paced, while others may be more relaxed or easier to follow. The teaching style, music choices and people attending can all affect the experience.

What do Dance Fit and Zumba have in common?

Despite their differences, both are forms of dance-based aerobic exercise designed to keep you moving to music.

Both:

• Use instructor-led choreography
• Can support cardiovascular fitness
• Involve full-body movement
• Can suit a range of fitness levels
• Offer a social way to exercise
• Are generally accessible without previous dance experience

For many people, the appeal of both is that exercise feels less like a conventional cardio workout and more like moving to music in a group.

How do Dance Fit and Zumba compare for intensity?

Neither class is automatically harder than the other.

Intensity depends on the pace of the class, the choreography, the instructor, and how much energy you put into the movements. A high-energy dance class can provide a challenging cardio workout, while beginners can usually reduce the intensity and work at their own pace.

Both can support cardiovascular fitness and cardiovascular health as part of a regular exercise routine.

Dance fitness may also contribute towards fitness goals such as improving stamina or supporting weight management, although factors such as strength training, nutrition and overall activity levels are also important.

Are Dance Fit and Zumba suitable for beginners?

Yes, you don’t need to be an experienced dancer or have dance experience to enjoy either class.

It may take a little time to become familiar with the choreography, but the goal is not to perform every dance move perfectly. Follow the instructor, keep moving and work at a pace that feels manageable.

Building confidence often comes naturally as you attend more classes and start recognising common movement patterns. A supportive instructor can also help beginners feel more comfortable by demonstrating the dance steps clearly and encouraging everyone to work at their own level.

How to decide between Dance Fit and Zumba

Neither option is necessarily better. Think about which class style sounds more enjoyable to you.

Dance Fit may suit you if you:

• Enjoy a broad mix of music genres
• Like variety in choreography
• Want a flexible dance workout
• Enjoy pop, classics and upbeat music
• Want cardio that feels different from a traditional gym session

Zumba may suit you if you:

• Enjoy Latin music and international rhythms
• Like energetic dance movements
• Prefer a recognisable class format
• Enjoy a high-energy dance party atmosphere
• Want to explore different Zumba class styles

The best workout is one that supports your fitness goals and that you enjoy enough to keep doing regularly.

Summary

Dance Fit and Zumba both combine music, movement, and aerobic exercise, but the class experience can differ in music, choreography, structure, and teaching style.

Dance Fit is a broader form of dance fitness that offers more flexibility in class structure, while Zumba is a branded programme with stronger Latin and international music influences and a more recognisable overall format.

Both can provide an energetic cardio workout, support cardiovascular fitness and suit a range of fitness levels, including beginners. Ultimately, the right choice depends on the music, movements, atmosphere and class style you enjoy most.

Try Dance Fit at Bluecoat Sports

From September, Dance Fit will run on Tuesday evenings and Friday mornings, combining choreography with fitness training and a mix of energising music including classics and modern hits.

Whether you already enjoy dance classes or are a beginner looking for a fun way to exercise, simply follow the instructor and work at your own pace.

If you have any questions or would like more information about our membership options, contact reception on 01403 247572.

Frequently asked questions

The post Dance Fit vs Zumba: What’s The Difference? appeared first on Bluecoat Sports.

Outdoor exercise can be a great way to add variety to your routine, enjoy some fresh air and find new ways to stay active. From outdoor fitness classes to running, padel and strength training, there are options for different goals and fitness levels.

Some of the best outdoor fitness classes and activities include track running, padel and outdoor gym training. The right choice depends on whether you want to improve cardio, build strength, enjoy a social sport or follow a structured class.

At Bluecoat Sports, you can train on our 400m athletics track, play padel on our covered outdoor courts or head to The Fitness Yard for a workout using state-of-the-art fitness equipment.

Explore our class timetable and find out more about becoming a Bluecoat Sports member today.

Why choose outdoor fitness?

• Adds variety to your regular fitness routine
• Enjoy fresh air and a change of environment while you train
• Supports cardio, strength, coordination and endurance

Moving your workout outdoors can be a simple way to add more variety to your fitness routine. Whether you’re running, strength training or joining an outdoor exercise class, the change of environment can make your usual workout feel different while still helping you work towards the same fitness goals.

Outdoor fitness also gives you plenty of flexibility. You might use the track for a steady run one day, complete a strength-training session in an outdoor gym later in the week, or play a game of padel when you want something more social and competitive.

It can also complement indoor training rather than replace it. Combining outdoor exercise with gym sessions, swimming or other fitness classes can help you create a more varied weekly routine and work on different areas of fitness, including cardio, strength, coordination and endurance.

The best outdoor fitness classes and sports

The best outdoor activity depends on what you want from your workout. Some people prefer the structure of a running session, while others are more motivated by group exercise or a competitive sport.

Running and track workouts

Track training is a flexible way to improve cardiovascular fitness, endurance and running performance while exercising outdoors. As the distance is clearly measured, it is easy to plan a session around your current fitness level and gradually increase your distance, pace or intensity over time.

Beginners might start with a brisk walk, a run-walk session or a few steady laps. As your fitness improves, you can build up the distance, increase your pace or introduce short bursts of faster running.

More experienced runners can use a track for structured interval sessions, tempo running and sprint work. For example, you could alternate a faster 200m effort with an easier 200m recovery, or complete repeated laps at a consistent pace.

Is track right for you?

Track sessions can be a good choice if you:

• Want to improve cardio and endurance
• Prefer exercising independently
• Are training towards a running event
• Want an alternative to treadmill running
• Like having clear distances and progress to measure

If you’re preparing for a running event, read our guide to training for your first 5K, or discover more ways to boost your endurance with track workouts.

The Bluecoat Sports athletics track is a six-lane all-weather track. Members can use it as part of their membership, while non-members can book sessions on a pay-as-you-go basis.

Padel

Padel is a social outdoor sport that combines cardio, coordination and quick reactions in a fast-paced game. Usually played as doubles on an enclosed court, it involves frequent changes of direction and short bursts of movement, helping you stay active while focusing on the game.

It’s also relatively easy to pick up, even if you have limited racket-sport experience. As your confidence and ability improve, matches can become faster and more competitive, adding an extra challenge.

Is padel right for you?

Padel may suit you if you:

• Prefer exercising with other people
• Enjoy competitive or game-based fitness
• Want to improve coordination and reactions
• Are looking for an alternative to a standard gym workout
• Want an activity you can play with friends or family

Find out more about our padel facilities and read our ultimate guide to padel if you’re new to the sport. You can also book on our Intro to Padel class, or our Mix-In Social Padel sessions via MATCHi.

Outdoor gym classes

If you want a structured workout that combines strength, cardio and functional fitness, outdoor gym classes are a great option.

At Bluecoat Sports, group classes in The Fitness Yard, such as Bootcamp, Boxfit, Kettlebells and HIIT, can combine weights, bodyweight exercises and short bursts of higher-intensity activity, with instructors helping you work at a level that suits your fitness.

The group setting can also provide extra motivation, support and engagement among attendees, while The Fitness Yard is covered during winter, helping outdoor sessions continue when the weather is less predictable.

You can also use the outdoor gym independently as part of your own workout, or train with a personal trainer if you prefer more individual guidance.

Are outdoor exercise classes right for you?

Outdoor gym classes can suit you if you:

• Want to combine strength, cardio and conditioning
• Prefer instructor-led workouts
• Enjoy exercising as part of a group
• Want more variety in your fitness routine
• Benefit from extra guidance and motivation

Learn more about The Fitness Yard outdoor gym and what to expect.

How to choose the best outdoor fitness activity for you

There is no single best outdoor fitness class or sport for everyone. The right option depends on what you enjoy, what you want to improve and how you like to exercise.

• Choose track training if your main focus is cardio, running or measurable progress.
• Try padel if you want a social sport with plenty of movement and a competitive element.
• Head to the outdoor gym if your priorities include strength training, functional fitness or a HIIT workout.
• Choose outdoor fitness classes if you prefer a planned session with an instructor and group support.

You can also mix activities across the week. For example, complete one strength session at The Fitness Yard, play padel with friends, and use the track for a steady run or an interval workout.

Combining indoor and outdoor exercise

You don’t need to choose between indoor and outdoor exercise. Combining both can add variety and make it easier to adapt your routine around your goals, schedule and the weather.

You might use the indoor gym for weights, head to The Fitness Yard for functional training, use the track for cardio and play padel at the weekend. Swimming or other fitness classes can add even more variety.

Remember to include recovery time and stretching between harder sessions. Nutrition, sleep and stress management also form part of the bigger picture when you are trying to train consistently.

Outdoor workouts beyond the gym

You don’t always need specialist equipment to exercise outdoors. Local parks, paths and open spaces can also give you plenty of ways to stay active.

Walking, jogging and cycling are simple options, while bodyweight exercises such as squats, lunges and press-ups can be combined into a short outdoor workout.

These activities can be especially useful during the summer or on days when you want a change from your usual gym routine.

Summary

The best outdoor fitness classes and sports are the ones that match your goals, fitness level, and how you enjoy exercising.

Track workouts can help improve cardio and endurance, padel offers a social and competitive way to stay active, and outdoor gym classes can combine strength, conditioning and functional fitness.

You can also mix outdoor activities with indoor training, swimming or simpler options such as walking and bodyweight workouts. The key is to create a varied routine that feels fun, manageable and easy to maintain.

Become a member of Bluecoat Sports

If you want more choice in how you train, becoming a Bluecoat Sports member gives you access to a wide range of facilities in a welcoming environment with a friendly community.

Whether you’re a beginner planning your first session or looking for new ways to challenge your fitness, our facilities and team can support you.

Contact reception on 01403 247572 to find out more.

Frequently asked questions

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