Squash is a dynamic, high-energy sport that requires a combination of speed, agility, strategy, and endurance. For those looking to improve their game, learning from professional coaches can make all the difference. Whether you’re a beginner or an experienced player aiming to compete at a higher level, the insights and strategies provided by experienced coaches can help you take your skills to the next stage. In this article, we’ll share a range of expert tips from pro squash coaches to help you sharpen your technique, improve your fitness, and enhance your mental game.
Master the Basics First
One of the most common mistakes that players make is trying to advance their game before mastering the basics. According to pro coaches, focusing on the fundamentals is essential for long-term success in squash. The basics include mastering the grip, learning proper footwork, and developing a solid understanding of court positioning.
Grip: The proper grip is key to controlling your shots and generating power. Pro coaches emphasize using the “continental grip,” where the V-shaped area between your thumb and index finger rests on the top edge of the racquet handle. A relaxed grip allows for greater wrist flexibility, which is important for executing a variety of shots.
Footwork: Efficient footwork is crucial in squash, as the game requires rapid changes of direction and swift lateral movement. Coaches often stress the importance of staying on the balls of your feet, allowing you to quickly react to your opponent’s shots. Practicing agility drills, such as ladder drills or cone exercises, can significantly improve your footwork.
Court Positioning: Understanding court positioning helps you anticipate your opponent’s moves and make the right decisions. Pro players often return to the “T”—the central area where the lines intersect—after every shot. This position gives you the best chance of reaching the next shot, regardless of where your opponent places it.
Develop a Strong Mental Game
While physical fitness and technique are important, squash is also a highly mental game. Maintaining focus, managing pressure, and making strategic decisions are critical components of becoming a successful player. Professional coaches often focus on building a strong mental game alongside physical skills.
Stay Focused on Each Point: It’s easy to get distracted by the score or mistakes you’ve made in previous rallies, but pro coaches advise players to stay focused on each individual point. Squash is a fast-paced game, and losing focus for even a moment can cost you a rally. Practicing mindfulness techniques or visualization exercises can help you stay present and focused during matches.
Control Your Emotions: Squash can be an emotionally intense sport, especially during competitive matches. Pro coaches emphasize the importance of controlling emotions—both positive and negative—to maintain composure. Celebrating a point too enthusiastically or becoming frustrated after an error can disrupt your focus. Developing a calm and even-tempered approach will help you stay in control and perform consistently.
Have a Game Plan: Having a game plan is a crucial aspect of squash strategy. Pro coaches recommend assessing your opponent’s strengths and weaknesses and adapting your strategy accordingly. For example, if your opponent struggles with deep shots, you should try to exploit that weakness by hitting to the back of the court more often. A flexible game plan will allow you to adjust your tactics as the match progresses.
Improve Your Fitness and Endurance
Squash is one of the most physically demanding sports, requiring players to be agile, fast, and capable of sustaining high-intensity efforts. Fitness is a key focus for pro coaches, who emphasize the importance of both cardiovascular endurance and explosive power.
Cardiovascular Fitness: Building cardiovascular endurance is essential for maintaining a high level of performance throughout a match. Pro coaches often recommend incorporating interval training into your fitness routine. High-intensity interval training (HIIT), which involves alternating periods of intense exercise with periods of rest, is particularly effective for squash players. This type of training simulates the bursts of energy required during a match, helping you stay competitive from start to finish.
Strength and Conditioning: Squash requires strong legs, core, and upper body to generate power and maintain stability. Strength training exercises, such as lunges, squats, and deadlifts, are great for building lower body strength, while exercises like planks and Russian twists help develop a strong core. Pro coaches also recommend resistance band exercises to strengthen the shoulders and prevent injuries.
Flexibility and Recovery: Flexibility is another important component of fitness for squash players. Dynamic stretches before playing and static stretches afterward can help improve your range of motion and reduce the risk of injury. Pro coaches also emphasize the importance of recovery, which includes getting enough sleep, staying hydrated, and incorporating rest days into your training schedule.
Mastering Different Types of Shots
To excel in squash, it’s essential to master a variety of shots, each of which serves a specific purpose during a match. Pro coaches often work with players to refine their shot selection and improve consistency.
Drive: The drive is the most common shot in squash and is used to move your opponent to the back of the court. Coaches advise focusing on hitting the ball with a smooth, controlled swing, aiming to keep the ball close to the sidewall. A well-executed drive can put your opponent under pressure and force them into a defensive position.
Drop Shot: The drop shot is a great way to change the pace of a rally and catch your opponent off guard. Pro coaches recommend using the drop shot when your opponent is positioned deep in the court. To execute an effective drop shot, use a gentle touch and aim for the front corner of the court, keeping the ball low so that it’s difficult for your opponent to reach.
Boast: The boast is a shot that strikes the sidewall before hitting the front wall. It can be used to create opportunities by forcing your opponent to cover more ground. Pro coaches often encourage players to use the boast when they are in a defensive position, as it can quickly change the dynamics of the rally.
Lob: The lob is an underutilized but highly effective shot that can give you time to recover and reposition yourself. By hitting the ball high and deep into the back corner, you can force your opponent onto the defensive. Coaches emphasize that the lob is particularly useful when you are under pressure and need to regain control of the rally.
Anticipate and React
The ability to anticipate your opponent’s next move is what sets advanced players apart from the rest. Pro coaches often focus on improving a player’s anticipation skills, which can make the difference between winning and losing a rally.
Read Your Opponent’s Body Language: Coaches advise paying close attention to your opponent’s body language and positioning. The way they hold their racquet, the direction of their movement, and even subtle shifts in weight can provide clues about where they are likely to hit the ball.
Practice Pattern Recognition: Experienced coaches also emphasize the importance of recognizing patterns in your opponent’s play. Most players have tendencies—for example, they may favor hitting cross-court when under pressure or prefer drop shots when at the front of the court. Identifying these tendencies can help you anticipate their shots and prepare your response.
Improve Reaction Time: Quick reaction time is critical in squash, and pro coaches often include reaction drills in their training sessions. Practicing ghosting drills—where you move around the court as if playing a real match without the ball—can help improve your speed and reaction time. Coaches also recommend practicing with a partner who can randomly place shots around the court, forcing you to react quickly.
Maintain Consistent Practice Habits
Consistent practice is key to improving your squash skills. Pro coaches stress the importance of structured practice sessions that target different aspects of your game, from fitness and technique to mental conditioning.
Drills for Skill Improvement: Incorporating specific drills into your practice routine can help you develop consistency and accuracy. For example, solo drills, such as hitting the ball straight down the line repeatedly, can help you refine your control and placement. Pairing up with a practice partner for drills like boast-and-drive or cross-court rallies can help you practice specific shots in a more game-like setting.
Simulated Matches: Playing practice matches is an important part of preparing for real competition. Coaches often suggest simulated matches with specific goals, such as only using certain types of shots or focusing on court positioning. These simulations can help you work on weak areas and improve your strategic thinking.
Video Analysis: Pro coaches frequently use video analysis as a tool to help players improve. Recording your matches or practice sessions allows you to see what you’re doing well and where you need to improve. Watching footage of professional players can also be a great way to learn new techniques and strategies. Coaches recommend focusing on elements such as shot selection, movement, and court positioning when reviewing footage.
Work with a Coach
Finally, working with a professional coach is one of the best ways to improve your squash game. A coach can provide personalized feedback, help you set goals, and create a structured training plan tailored to your needs. Whether you’re just starting out or are an experienced player looking to take your game to the next level, a coach can provide the guidance and motivation needed to reach your full potential.
Group coaching sessions can also be valuable, as they provide the opportunity to practice with other players of similar skill levels and learn from each other. Many pro coaches offer clinics and workshops, which can be a great way to receive high-level coaching in a focused setting.
Incorporating these expert tips from pro squash coaches into your training routine can help you improve your skills, enhance your fitness, and develop a stronger mental game. With dedication, practice, and the right guidance, you can take your squash game to new heights and enjoy the thrill of playing at your best.
