The new squash season is almost upon us!
PSA events are starting to kick off again and, soon enough, team matches and tournaments will be well underway.
It's always an exciting time to be getting back on court after what can be quite a long summer period, however, it's common for players to also be a little nervous about getting back into squash (especially if they haven't played much at all in the off-season).
Personally, I'm unfortunately in a different boat to most of you readers as I'm still suffering from an ankle injury that I sustained around three months ago now.
With that said, I'm still aiming to get back to normal squash as soon as possible and am working hard on my rehabilitation.
Every year I do a back to squash article, so I thought now was the right time to do this one. So, this week, I'll go through my tips and advice for transitioning back onto the court smoothly, for setting your goals, and, some ways to improve your game and get more involved in squash (if you'd like to)!
In the second half, I'll also delve into my own plans and aspirations for the coming season. Despite the injury, I've still got high hopes for myself!
Tips for a Smooth Transition Back to Squash
As I mentioned in the introduction, it's common for players to get nervous before a new season begins.
This is completely understandable as there are a lot of factors involved!
First, you never know how other players are going to be (standard-wise) at the start of the season. Some players use the off-season to train as much as possible and up their game, whereas many others use the time to stay off the court and make the most of the nice weather.
Neither is the 'right' approach to the off-season, however, if you did use the off-season to train, chances are you'll come back sharp as an arrow.
If you didn't, then it's important to remember that you may not fare as well against rivals who you may have beaten last season. This doesn't necessarily mean that they have overtaken you, however, it will certainly take you a little while to get back into the swing of things.
So, don't beat yourself up!
The main concern I often have when I've been off the court for longer than a week or two is my body.
I know this is the case for most squash players, however, it can't be understated just how rough our sport can be on your body.
If you haven't played in even just a little while, you may find that you tire quickly, you struggle with your movement, and, the most common issue of all is that you'll be stiff as a post for a good few days after playing.
The is especially the case in your first match back, that one is always the roughest!
Just remember that it will get easier from then on as long as you carry on playing more regularly.
Make sure to let your body rest and recover between matches too. Just because you're sore doesn't mean that you're suddenly unfit or have lost your abilities, it just means that it might take a while for your body to re-adapt to regular play.
So, again, don't beat yourself up!
This is also the case shots-wise.
Following the off-season, I often find that my length has suffered the most, followed by my drop shots. My lengths are often either too loose, too short, or they just don't hit their targets.
I also find that the variety of margins on my drop shots is pretty shocking. Sometimes I'll hit them closer to the service line than the tin and other times I'll hit a good few inches down the tin and make mistakes.
Not everybody is the same when it comes to the shot side of things. I've got a few friends who, no matter how long they don't play for, can come back on court and hit just like they used to (although their fitness has still usually taken a bit of damage).
So, as far as tips go for a smoother transition back to the sport after the off-season, other than 'don't beat yourself up' (which I'd say is tip number one), I'd also say to try to get lighter training sessions in every now and then rather than just diving straight back into match play.
Depending on your training session, matches are generally much harsher and more tiring than drills. If you've got time, try to ease back into regular squash play rather than just trying to play every day for a week.
Instead, try to get one or two training sessions in per week in which you focus on the basics. Length games with targets, drop routines, and conditioned matches are all great ways to get your shots back while getting your movement up to scratch again.
Also, stretching, warming up, and cooling down are essential.
I don't always practice what I preach when it comes to this, however, due to my injury and the fact that my body just seems to be more fragile in general now, I've been taking my warm-ups and cool-downs very seriously, regardless of what exercise I'm doing.
Dynamic stretches where you're moving constantly are generally better than static stretches (where you hold a position still to stretch a particular muscle) primarily because the risk of injury is lower.
When it comes to getting your heart rate up, I'd advise quite simple approaches, for example, just general jogging on the spot, slow ghosting, running lengths of the court, bouncing on your toes, and doing split lunges are all great ways to get your body warmed up and cooled down before and after squash.
Remember, some people will transition back into the new season more smoothly than others, so make sure not to compare yourself to your team mates or rivals. Go at your own pace and don't push it too far or it'll just take longer to get back into squash!
Setting Goals for the New Season
Now, this isn't something everyone wants to do. Many players just play squash for their health and their fitness, however, many others like to set goals and targets for the season.
Whether they relate to standard of play (such as winning matches or getting games off of other players), whether they're fitness-orientated (such as not getting as tired during five-setters or long rallies), or, whether they're more technical (such as improving shot accuracy, swing technique, or movement), it's always good to have a specific goal in mind that you want to work towards and achieve.
As I touched on there, the key aspects of effective goal-setting are to make sure your goals are both realistic and specific.
Instead of setting a vague goal like "I want to get better", think about what specific area of your game you want to improve. Remember, the more specific your goal, the easier it will be to track your progress and stay motivated.
It’s also important to set both short-term and long-term goals.
Short-term goals give you immediate targets to work towards, such as refining a particular shot over the next few weeks, hitting a certain number of targets in a row during practice, or, getting a certain amount of points off of a player who's a similar standard to yourself (in comparison to the last time you played them).
Long-term goals, on the other hand, might involve where you want to be by the end of the season or even further down the line, such as moving up a league, beating particular players more consistently, or, upping your SquashLevels score to a certain number.
On a side note, I'm not sure if SquashLevels is live in Canada yet, however, I imagine it will be soon!
Balancing these two types of goals can help keep you engaged and on track throughout the season, giving you a clear path to follow, while also giving you some quicker wins to keep you motivated.
These benchmarks are ideal for tracking progress and making sure you're improving your game.
One of the best ways to stay committed to your goals is to write them down and revisit them regularly. This not only serves as a constant reminder of what you’re working towards, but it also allows you to reflect on your progress.
Also, don’t be afraid to adjust your goals as the season progresses. Sometimes the reality of the direction your squash is heading might necessitate a shift in focus, and that’s perfectly fine.
The key is to remain flexible and adaptable while keeping your overarching objectives in mind.
Lastly, celebrate your successes, no matter how small they may seem.
Each step you take towards achieving your goals is a victory in itself, and recognising these small wins can help keep your morale high.
Considered Coaching?
Again, this is something that isn't necessarily for everyone, however, I also think that most players don't really consider coaching at all.
They may think they're not good enough (or that they're not capable of getting good enough), they may think it's not worth it, or, they may even think that they don't need it, however, you'd be surprised at how much a good coach can help you improve your game.
Even if you're an experienced player, having a fresh set of eyes on your technique or a structured training plan can make a significant difference.
Coaching isn't just for beginners or juniors, it's a valuable resource for players at any level who want to refine their skills, correct bad habits, or add new dimensions to their game.
By investing in training, you're setting yourself up for continuous improvement throughout the season.
One of the major benefits of coaching is the personalised feedback you receive.
A good coach can identify areas of your game that need improvement, some of which you might not even be aware of. In fact, I'd say that it's very hard to be fully aware of the more niche areas that need improvement in your own game.
They can help you break down your technique, point out inefficiencies, and provide drills to help you improve.
This kind of targeted advice is often the difference between plateauing and making noticeable progress. Sometimes, even small tweaks like adjusting your grip or refining your footwork can have a big impact on your overall performance.
Training with a coach also introduces a level of discipline and structure that can be hard to achieve on your own.
Regular sessions ensure that you stay committed to your goals and give you a reason to keep pushing yourself, even on days when motivation might be low.
It also gives you the opportunity to work on specific areas of your game in a controlled environment, allowing for focused practice that is often more effective than just playing matches.
Now, I know this isn't an option for everyone from a financial perspective.
One-on-one coaching can certainly be expensive, however, many coaches will also offer group sessions that may be a little cheaper. So, if you have some buddies who are keen to improve too, get them on board!
This can actually offer a more social and competitive environment and it also allows you to learn from and challenge other players. Seeing other players' techniques and approaches can give you new ideas and perspectives to incorporate into your own game.
For those who may not have the time or resources for regular coaching, even just a few sessions at the start of the season can set the tone for your training.
These sessions can provide you with a clear plan and some specific areas to focus on during your practice. It’s about making the most out of the time you have and ensuring that each practice session is as effective as possible.
If coaching is completely out of the question for you, then I'd still highly recommend just getting regular training sessions in with your friends if you can!
Make sure it's nothing competitive and that you have clear areas that you'd like to work on. Of course, this will involve some compromise with what your training partner(s) want to work on too, but, just make sure that your sessions are tailored and specific!
Photo credit: Steve Cubbins
Tournaments
If you don't enter tournaments, this season is your time to start!
I know I always take every opportunity to mention tournament play in this newsletter, however, I stick by my point that nobody will ever regret entering and participating in a tournament even if they lose every single match.
It's absolutely worth considering the impact that entering tournaments can have on your squash experience.
Participating in tournaments, whether they're local events or further afield, can be one of the most rewarding aspects of the sport (similarly to playing for a team).
It’s not just about competing, it’s about challenging yourself, meeting new players, and stepping out of your comfort zone just a little.
Regardless of your level, there will be a tournament for you to enter, offering a unique opportunity to test your skills in a more intense, competitive environment against players who you've never played before (which is the best way to improve).
I know full well that the idea of entering a tournament can be a bit intimidating if you've never done it before, especially if you're used to playing in a more casual setting.
However, the benefits far outweigh any initial nerves, just trust me!
Tournaments give you something to train for and the pressure of competition often brings out the best in your game. You'll find that playing in a tournament setting pushes you to focus more, execute your shots better, and maintain a higher level of concentration throughout each match.
One of the biggest advantages of participating in tournaments is the exposure to different playing styles.
In your regular squash circle, you might be accustomed to playing against the same opponents who have similar habits and tactics. It becomes easy to fall into a routine and get comfortable playing the same players.
Tournaments, on the other hand, introduce you to a wider variety of players, each with their own unique approach to the game.
This diversity challenges you to adapt and develop new strategies, which is crucial for your overall growth as a player. You’ll quickly learn that what works against one player might not work against another, forcing you to become more versatile and strategic.
Tournaments are also a fantastic way to build your mental toughness.
The stakes feel higher in a competitive setting, and the pressure can be intense, especially in close matches or when you're up against higher-ranked opponents.
Playing these higher-ranked players is the absolute best way to improve your game and it's not often that players get to do this in friendlies.
Learning to manage this pressure and perform under it is an invaluable skill that can significantly improve your performance in regular matches as well. The more you expose yourself to these situations, the better you’ll become at staying calm and focused, no matter the circumstances
Beyond the competition itself, tournaments are a great way to immerse yourself in the squash community. They offer a social aspect that you don’t always get from regular play.
You’ll meet other players who share your passion for the sport, and you’ll have the chance to exchange tips, and stories, and even form new friendships.
From travelling around tournaments in England, I've made so many new friends, and, even though they live further afield, I know that I'll see them at one of the next tournaments anyway!
These connections can boost your squash experience and provide additional motivation to keep improving. Many players find that the camaraderie they experience at tournaments is just as rewarding as the matches themselves.
If you’re looking to push yourself even further, consider entering tournaments outside of your local area.
Travelling for a tournament can add an extra layer of excitement and challenge to your squash. You might have read my recent newsletter on the Squash Junkies tournament in Hoofdorp near Amsterdam. This is one of the best events I've ever been to, however, I have to travel quite far to get there!
But, this exposed me to an even broader range of opponents and playing conditions which helped my game come on with leaps and bounds. Plus, it’s a great way to combine your love of squash with the opportunity to explore new places, towns, cities, and countries.
Of course, entering tournaments doesn’t mean you have to aim for the top prize.
The cliche phrase 'it's the taking part that counts' rings very true when it comes to playing in squash tournaments.
Many players participate simply for the experience, the challenge, and the chance to see how they stack up against others at their level.
Whether you win or lose, each match provides valuable insights into your game, what’s working well and what needs improvement. This feedback is crucial for setting new goals and refining your training plan as the season progresses.
My Back to Squash Plans
Now, a bit about me and my situation (if you're interested at all)!
As I mentioned, I've been suffering from an ankle injury for a good few months now and I didn't think that it would take this long to heal. The injury itself involved a grade 3 ligament tear in my ankle after I rolled it on a trail run.
I still have quite a long way to go with recovery which I must admit has been very frustrating. I've been back on the squash court a few times, however, it's very apparent that I'm not ready for proper competitive play yet.
The strange part is that the movement and lunging aren't necessarily what hurts my ankle the most. It hurts a lot when I've committed to the lunge and am swinging through the ball. Since my ankle is planted in place, when I swing my ankle rotates in its socket with all my body weight on it.
This is what hurts and, due to that pain, I put my body in slightly stranger positions and it affects my swing and therefore my shot accuracy. So, without ranting any further, I'm staying firmly committed to my rehab.
Thankfully, I've got access to a great physio who is giving me good exercises to stick to to help my explosive movements, lunges, and ankle rotates. My physio has tailored these exercises to squash which has been a great help so far.
Squash aside, I've been hitting the gym a lot more to get stronger. I've been going 3-5 times per week (doing four weights sessions and one or two sessions focused on core, cardio, or just ankle rehab).
So, long story long, my squash season won't be starting until a little later than yours.
But, this gives me one great, specific, measurable goal to work towards, and that's getting back on the court to play team squash and tournaments again! Ideally, I'll do this in the next two months.
This goal is in my mind every single time I'm exercising and it's certainly keeping me motivated.
I'm doing ankle exercises every day, and, I've also been heading to the squash courts to do solo hitting to myself as well as some light ghosting.
I know it's going to be a big shock to the system when I get back on the squash court, however, from a cardio perspective, one thing I'm very thankful to have back is running.
I'm back to running 10ks without having to stop due to pain which is great.
Although there is still some discomfort (especially when the ground is uneven), it's nothing I can't push through and I don't feel as though I'm doing more damage by doing so.
I'm also hiking quite regularly as I live near the Lake District in England which has endless awesome mountains to climb. So, weather permitting, this is keeping me happy too whilst helping me prepare for squash.
I'm sad to have had to let my home team (Northern RFC) that I won't be around for our first few team matches of the season, however, everyone understands and I'll still be attending matches to show moral support (and have a pint)!
This is certainly going to be a new type of season for me which is weirdly exciting in a way. I've never had a proper injury before, so, as strange as it may sound, I find it quite motivating to have a new challenge to face.
I'm determined to be properly back to squash without any pain or discomfort before the end of the first half, and, ideally, I'd like to be able to play a few team matches and maybe a tournament around Christmas time.
But, we will see!
Anyway, hopefully this week's newsletter has got you a bit more pumped for the new season. Best of luck with your first matches and training sessions, you're going to do great!
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!
