6 Ways To Make This Your Best Season Yet

Although the PSA Squash Tour season has been underway for a short while now, many of us amateur players are just getting back into our league games, team matches, and tournament play.

Getting into the new season is always interesting, some players have trained hard over the Summer to come back better, others have perhaps focused on other outdoor sports and hobbies to keep fit, and others have used it as a time to relax from competitive sports all together.

None of those are bad things by the way!

This is a particularly interesting season for me. As many of you longer-term readers might remember, I was injured for the entirity of last season due to a ligament tear in my ankle followed by an ongoing, undiagnosed back issue.

I never got to the bottom of the back issue, it's still painful but after X-Rays, MRIs, and other tests, doctors and physios have assured me that they don't think I'm at risk of doing any serious longer term damage by playing through it, so long as I manage it well with thorough warm ups and cool downs.

Anyway, I won't make this article all about me as you're probably all sick of hearing about it, but, since this is my first season back, I've been thinking about how I'm going to get the most out of it.

I thought I'd share my six main tips for making the most of the season in the hopes that they might be able to help you.

Set Some Goals

One of the best ways to start the new season on the right foot is by setting some clear, realistic goals.

Without them, it’s easy to drift through the months ahead, showing up for matches and training sessions but not really moving forward as a player.

Plus, I've found that setting some personal goals for myself has got me more motivated and excited for the season ahead too.

Your goals don’t have to be big or complicated either.

In fact, keeping them simple often works best.

Maybe it’s something like “improve my fitness so I don’t fade in the fifth,” “work on hitting a tighter length,” or “win two more matches in my league than I did last season.”

Your goal might even be focused on beating or pushing a certain player that you struggled against last season, if you've got someone you play in friendlies often.

But, the key is that at least one or two of your targets should give you something specific to aim for each time you step on court, giving you a way to measure your progress when you look back later in the season.

As I mentioned above, one thing I've found is that goals also help massively with motivation.

On those days where you’re not feeling particularly sharp or you’re tempted to skip a practice, remembering what you’re working toward can be the push you need to keep going.

It shifts your mindset from “I should probably go and hit”, and then dreading playing when you don't really want to, to “this session is another step toward my target”, and being more excited about playing.

It’s also worth thinking about both long-term and short-term goals.

The long-term ones might carry you through the entire season, maybe a target ranking, position on your team, a fitness milestone, or simply enjoying the game more.

The short-term ones, like focusing on cutting down unforced errors in your next few matches or improving your serve accuracy this month, give you quicker wins and help keep momentum going.

Lastly, try to make your goals your own.

Don’t just copy what your training partner or teammate is chasing.

Everyone’s starting point and priorities are different, so your goals should reflect what matters most to you and your game.

That way, when you hit them, they’ll actually mean something and keep you hungry for more.

Build A Training Plan

Once you’ve set your goals, the next step is to think about how you’re actually going to achieve them.

Having a rough plan in place for your training can make all the difference between steady progress and just coasting along week to week.

The first thing I’d advise, if you’re putting together something a bit more structured for the coming season, is to sharpen the basics early.

After a summer break, it’s common to feel a little rusty, your length might drift loose, your serves might lack consistency, and your movement may not feel as sharp.

Spending a few weeks focusing on those fundamentals pays off later on in the season because you’ve got a solid foundation to build from.

The reason I put that first is because I think that those basics come back the quickest, especially compared to something like fitness that takes a lot longer to get back up to scratch.

I should also mention that practicing those fundamentals doesn’t mean hours of ghosting or monotonous drills (unless you enjoy that sort of thing).

Even just 15-20 minutes at the start of each session spent on hitting your targets, tight drives, consistent volleys, and accurate serves, can reset your muscle memory and give you a lot more confidence when the competitive matches come around.

Plus, you don't need to train at a particularly high-intensity to work on this.

Beyond sharpening the basics, it’s also worth thinking about balance in your plan.

A good mix of match play, solo hitting, fitness, and recovery will help keep you progressing without burning out.

Too much of one thing, like only playing matches, might feel fun in the short term, but it often leaves gaps in your game that come back to bite you later, especially when you play opponents with different styles and strengths.

Finally, don’t feel your training plan has to be rigid.

Life happens, schedules change, and sometimes your body will tell you it needs a rest.

Think of your plan as a guide rather than a rulebook, something that keeps you moving in the right direction but still leaves room to adapt as the season unfolds.

You'll start to spot gaps and weaknesses as time goes on, and you can tune your plan to work on those in particular.

Listen To Your Body & Look After It

One of the easiest mistakes to make when the new season kicks off is to get carried away with enthusiasm and overdo it.

Suddenly you’ve gone from a quiet summer to two league matches a week, a training session, and maybe a tournament at the weekend.

It feels great at first, but your body will often let you know when it’s too much.

The key is to actually listen to it.

Maybe if I'd done this a little better, I wouldn't have had to put up with the persistent injuries! Not being able to play was frustrating, then, when I'd get back on court and go all in, I'd also be frustrated as to why I now have a new pain in a new part of my body.

If I'd listened to my body rather than playing through things, my recovery may have been quicker.

If you’re feeling persistent aches, nagging tightness, or fatigue that doesn’t seem to shift, it’s usually a sign that something needs adjusting.

That might mean an extra rest day, swapping out a heavy gym session for mobility work, or even just being a little smarter about how many matches you cram into a week.

Consistency over the whole season will always beat one or two intense bursts followed by injury lay-offs.

Warm ups and cool downs are also crucial here.

I know it’s tempting to skip them when you’re short on time, but they really are the difference between a body that holds up and one that breaks down.

A good warm up doesn’t just loosen you up, it primes your muscles and joints so you’re sharper and less prone to small niggles once you’re on court.

Likewise, a proper cool down, stretching, mobility, or even just a gentle hit, helps your body recover and reduces that next-day stiffness.

Think of looking after your body as part of your training, not an optional extra.

Hydration, sleep, recovery, and small routines like mobility work add up over the course of the season.

The players who take them seriously are often the ones still playing their best squash come the end of the year, while others are limping through matches or sitting them out.

Don't Burn Yourself Out Mentally (or Physically)

I'll keep this section short as I have touched on this previously, however, the mental aspect of burnout in particular shouldn't be overlooked.

Whether it’s from trying to hit the ground running after the off-season, or simply pushing too hard during a busy stretch of matches, burnout can creep up before you even realise it.

One week you’re excited to be back, the next you’re dragging yourself to the court, struggling to focus, and wondering why your game feels flat.

The tricky part is that burnout doesn’t always look obvious, it might be mental fatigue, lack of motivation, or a dip in performance rather than outright exhaustion.

It might even feel like you're not enjoying the game all together, which is a very normal thing that sports people go through.

The best way to avoid it is to pace yourself, give your body and mind proper downtime, and mix up your training so it doesn’t feel like a grind.

Remember, squash is supposed to be something you enjoy.

Protecting your enthusiasm for the game is just as important as protecting your body, because when you’re mentally fresh, you’ll play with more energy, creativity, and purpose.

Refresh Your Equipment

Don't worry, I'm not trying to sell you anything as this newsletter is strictly to help readers improve their game!

However, the new season is the perfect time to take stock of your kit.

Just like your body needs to be in good shape to perform, so does your equipment.

Old strings that have lost their tension, grips that have worn thin, or shoes that have lost their cushioning can all quietly hold back your game without you even realising it.

I often find that, towards the end of the season, I start delaying buying anything new since I know I won't be playing as much over the off-season.

However, that usually means I come back to worn out shoes or dead strings, both of which can have a significant impact on your game and body!

The first thing I’d suggest is checking your racquet.

If you haven’t restrung it in a while, there's a chance that the strings might have gone dead, even if they’re not visibly broken.

Of course, this just depends on how picky you want to be about things. Give your racquet a few hits first and see how it feels.

Fresh strings can completely transform how your shots feel, giving you that extra bit of bite and control.

The other thing that can have an impact are cracks. Given the fact that they're constantly under stress and are often smacked against walls and floors, squash racquets often develop cracks.

Sometimes, they don't really matter, however, they can quickly turn into a full snap and can also dampen your feel of the ball.

You may not need a new main racquet, if you've only got one spare, it might be time to grab another one.

Bumper guards are another quick win. They're not too expensive to get refitted, and, provide some great extra protection for your frame. If yours is looking battered, maybe ask your local stringer for some advice.

Likewise, grips wear down faster than most players think, and a fresh one can instantly make your racquet feel more secure and comfortable in your hand, with less risk of slippage from sweat.

Shoes are the big one.

Squash puts a lot of stress on your feet and joints, and worn-down soles or lost cushioning can lead not only to reduced traction but also to potential injury.

If your shoes looking a little worse for wear, you notice the grip fading, or you have pain in your shins, ankles, or anywhere in your legs, it might be a sign that you need to treat yourself to a new pair.

Even small things like replacing your balls regularly or having a spare racquet on hand can make a huge difference.

Starting the season with equipment you can rely on not only boosts performance but also your confidence, you know you’re stepping onto court with everything in place to play your best.

Don't Forget About Fitness

It can be easy to think that just playing squash is enough to get you fit for squash, as this is true to a certain extent.

But, the definition of fitness is broad, and the truth is, off the court training is just as important as what you do on it.

The sport demands bursts of speed, lung-burning rallies, and quick changes of direction, and the better your physical base is, the easier it becomes to maintain your level throughout a match or even a whole season.

The start of the season is a great time to put a little extra focus on your general conditioning.

Simple things like running intervals, bike sessions, or bodyweight circuits can all help improve your endurance and agility.

Core strength work is also key for stability and injury prevention, something many players neglect.

Mountain climbers, planks, sit ups, and even slow lunges are great for strengthening the core.

Consistent stretching to stay flexible and loose is also majorly helpful. I use my foam roller before and after every match now and it has made a massive difference.

You don’t need to train like a pro, but having a steady routine alongside your squash can pay big dividends if you stay consistent.

Not only will it help you feel sharper and more resilient on court, it will also give you the confidence that you can handle those longer, tougher rallies without fading.

As much as we all (well most of us) dislike it, a little fitness investment now can carry you a long way through the season ahead.

This article was taken from our On The 'T' Newsletter, if you're interested in receiving more content like this, please feel free to sign up using the subscribe section located at the bottom left of this page (or underneath the article if you're on mobile), thanks!