In squash, perfectly executed shots (whether they're winners, repeatedly tight drives, deceptive boasts, or fast-paced volleys) always please the crowd. And that makes sense, because most of the time when watching squash, we generally watch the ball rather than the players.
Movement, of course, gets talked about a lot by coaches and it's also discussed in numerous articles and videos too, however, I feel the importance of movement still doesn't get the recognition it deserves.
While playing high-quality shots is definitely a major advantage, there's an argument to be made that exceptional movement combined with even reasonable shots will make it very tough for opponents to get you out of position and win points against you.
In this article, I thought that I'd explore the nuances of movement in squash, its interplay with shot-making, and how refining your footwork and recovery can elevate your overall game, without you having to learn how to hit perfect shots...
So, leading on from the intro above, I thought I'd go into a little more detail about what I mean when I say that good movement could possibly be more important than good shots.
I think many squash players would agree that the ability to anticipate, react, and move efficiently can often neutralize well-placed shots from an opponent. Being able to do this repeatedly throughout a match can make you a very difficult person to beat.
At its core, movement is what allows you to stay in the rally, maintain pressure, and take advantage of opportunities, even when your own shots aren't quite hitting the mark.
A well-struck drive from your opponent becomes far less dangerous if you're already in a position to intercept it early. Likewise, a tight drop shot loses its sting if you have the speed and explosivity to reach it quickly, and, if you can do this efficiently while using minimal energy, that's even better.
Great movement essentially enables you to reduce the effectiveness of your opponent’s strengths, ensuring that even weaker shots on your part don't leave you vulnerable. This ability to stay in control of the rally, regardless of the shot quality, is a testament to the power of good movement.
Movement is also what bridges the gap between your shots. In squash, every shot you play is just one half of the story, the other half is how you move to, recover from, and reposition yourself after that shot.
The best movers on the court can reset to the T seamlessly, ready for the following shot, and that constant readiness forces their opponents into errors or weaker replies over time.
Another key reason movement can rival shot quality is its consistency.
Every squash player, regardless of skill level, will occasionally mistime or misplace a shot. However, a strong foundation in movement means that those errors are less costly.
By being able to reach the ball early and recover effectively, you give yourself more chances to stay in the rally, correct mistakes, and put pressure back on your opponent. Exceptional movers make their opponents work harder for every point, often wearing them down mentally and physically throughout a match.
We're playing the long game here!
Ultimately, squash is as much about positioning and endurance as it is about precision. While a good shot might win you a point, great movement ensures you're in the fight for every rally.
In the following sections, I'll go step-by-step through the different aspects that make up a good complete movement from the T, to the ball, and then back to the T again, and, how each one can mitigate against having somewhat weaker shot accuracy...
Good movement starts on the T and positioning is key.
Where you stand on the T dictates how far you are from your opponent and how far you'll have to move to retrieve or intercept each shot. This is also where shot anticipation comes into the mix, but more on that later.
Even if your opponent's shot is good, having a strong position on the T gives you the best chance of reaching it fast and keeping pressure on.
Ideally, you should position yourself about half a step, or a small step, behind the T line. This slight retreat gives you the ability to react quickly to deep shots while still allowing for a quick burst forward if your opponent opts for a drop or short shot.
The further forward you are, the more attacking you're trying to be, however, don't fall into the trap of getting too far forward, because it'll be a lot harder to accurately intercept your opponent's shot.
You need to be able to react very fast if you have an aggressive T position, that's why you only really see professionals push to the actual T line and further.
Hanging back is the more commonly seen error among non-professional players.
During longer length rallies, players often edge a little further back from the T line (usually without noticing), however, this makes you far more susceptible to falling victim to a more attacking shot from your opponent such as a boast (since you'll have further forward to move.
Your positioning on the T should never be static either.
It needs to adapt to the context of the rally. If your opponent is deep in the back corner, you can afford to shuffle slightly forward, reducing the distance to intercept shorter shots.
Similarly, you should also edge slightly toward the side of the court your opponent is occupying. Straight drives are generally more common and often easier to intercept with a volley than cross-court shots.
If you scroll down to the first photo of Mohamed ElShorbagy, this is a great representation of the kind of positioning I'm referring to.
By subtly adjusting your position to anticipate the higher probability shot, you can put yourself in a stronger position to dictate the rest of the rally.
Anticipation is an integral aspect of T positioning, and, more often than not, this just comes with time, practice, and experience. To develop your anticipation, you need to learn the patterns of the game to the extent that it eventually becomes muscle memory.
It’s not just about where you stand but also how aware you are of your opponent’s tendencies and shot options. Try to pay attention to their body position, racquet preparation, and movement.
These subtle giveaways can provide valuable insight into whether they are preparing to play a straight shot, a cross-court, or something more attacking or deceptive.
The more you anticipate their intent, the better you can position yourself on the T to be ready for their next play, so, even if their shot is high-quality, you maximise your chances of getting onto it early and neutralising things.
Another critical consideration is maintaining balance and readiness on the T.
Avoid becoming rooted to the spot (again, try not to be static). Your feet should always be active. Stay bouncing on your toes as much as possible, allowing yourself to be ready to push off in any direction.
This leads perfectly onto the next section...
The split step is essentially the motion you make to push off of the T, and it’s the bridge between your positioning on the T and your ability to move quickly and effectively toward the ball.
The split step is a small, controlled jump or hop where both feet leave the ground momentarily and land softly, with either one foot landing slightly before the other depending on which direction you're pushing off to.
The key here is timing. The split step should be performed just as your opponent strikes the ball, allowing you to react to the shot as soon as its trajectory becomes clear.
Mistiming the split step, either too early or too late, can leave you flat-footed and put your momentum into the completely wrong direction, compromising your ability to reach the ball and using a lot more energy in the process.
The effectiveness of the split step lies in its ability to load your legs with energy. Since you should already be bouncing on your toes (as I mentioned earlier), by landing lightly with your knees slightly bent and your weight centred, you create the ideal position to launch explosively toward the ball.
This balanced position not only improves reaction time but also ensures that you can push off in any direction, whether it’s a deep lunge to the back corner or a quick lurch to cut off a volley.
A well-executed split step also improves your overall efficiency too. By performing this small but powerful movement consistently, you eliminate wasted time and energy, allowing for smoother transitions from the T to the ball.
Without the split step, your first move toward the ball might feel laboured or awkward as you'll be using the wrong muscles to move all of your weight at once without having the benefit of momentum on your side.
This is often the case when dealing with deceptive opponents or unexpected shots.
The split step ensures that you’re always in a state of readiness, helping you maintain control of your movement throughout the rally.
It’s also worth noting that the split step can have a psychological impact on your opponent too. When they see you ready, positive, and proactively waiting on the T, it can discourage them from attempting overly aggressive or deceptive shots, knowing you’re prepared to intercept them.
In this way, the split step is not just a physical tool but also a strategic one, reinforcing your presence and dominance on the court. With this in mind, mastering the split step is essential for elevating your movement and ensuring that every rally starts from a position of strength.
Image credit: Steve Cubbins
This section carries on nicely from the split step as that's the first part of having an explosive movement.
Explosivity in squash refers to the ability to launch yourself powerfully and rapidly in the direction of the ball, whether that's to retrieve a tricky shot just before the second bounce, or, to get on your opponent's shot as early as possible to apply pressure.
It's the quality that allows you to turn readiness into action in a fraction of a second, closing down your opponent's options and turning their good shots into manageable ones.
Explosive movement doesn’t just mean speed and power, it means controlled speed and power. It's about using the stored energy from your split step to create a powerful first step while maintaining balance and efficiency.
A sluggish or tentative first step can cost you critical moments, giving your opponent the upper hand. On the other hand, an explosive push-off can quickly shrink the space between you and the ball, neutralizing the pressure your opponent is trying to apply.
Even against a perfectly placed shot, explosivity allows you to close the gap and position yourself to make a play.
Practicing explosive movement is one of the most difficult parts of squash training in my opinion. All exercises and drills that help you work on explosivity are very high-intensity.
The first few that come to mind are fast-paced, high-intensity ghosting, court sprints, and explosive jumping exercises.
Those kinds of drills increase activation of the larger type-II (fast-twitch) fibres responsible for these explosive muscle actions, but, as you can imagine, it's very physically demanding to do.
Just keep that in mind if this is something you want to focus on!
Another key benefit of explosivity is its ability to counter deception. Good shot makers often rely on disguise, making it difficult to anticipate their intentions.
Explosive movement allows you to recover quickly even if you’re initially wrong-footed or caught off guard. By generating rapid acceleration, you can still reach the ball in time to execute a reasonable shot. In this way, explosivity acts as a bit of a safeguard against the unpredictability of high-level play.
And finally, explosivity can also work wonders in helping you regain control of the rally, even in challenging situations.
If you can explode toward a difficult ball and play a shot that keeps your opponent on the defensive, you can turn the tide back in your favour.
Explosivity turns a reactive situation into a proactive one just by taking some time away from your opponent, ensuring that even when faced with a great shot from your opponent, you're able to stay competitive.
Paired with efficient recovery to the T (covered in a later section), explosivity becomes one of the most important aspects of movement to elevate your game.
Approaching the ball with purpose and intention is a crucial part of good movement.
It’s not just about getting there in time, it’s about positioning yourself in a way that maximizes your shot options while also preparing for your next move.
The more options you have (and most importantly show) when you come to strike the ball, the harder it is for your opponent to anticipate your shot and stay in control of the rally.
When you approach the ball, aim to do so with balance and poise. Your footwork should allow you to set up in a position that opens up multiple shot possibilities.
For example, if you're too square to the front wall or leaning awkwardly off-balance, you might limit yourself to a single-shot direction, making it easy for your opponent to read and counter.
However, by approaching the ball at a more curved angle and positioning body in an open way, you show your opponent that your shot could go straight or cross-court, disguising your intent and keeping your opponent guessing.
This versatility keeps you in control of the rally, even if your shot execution isn’t perfect.
Racquet prep also comes into this. If you don't have your racquet up and ready early as you approach the ball, it can limit the number of different shots you can play.
Of course, there is an argument for keeping your racquet low, as it gives you the option to add further disguise and flick last-minute cross courts.
I guess what I'm trying to say is that you need to have your racquet prepped and ready for the shot you're going to play, rather than lifting it and swinging at the last moment, this gives you the maximum number of shot options possible.
Equally important is how your approach affects your ability to recover to the T after the shot. If you’re overly aggressive in chasing down the ball or fail to plan your movement, you risk losing precious time when transitioning back to the middle of the court.
You may go too deep into the front or back corners, or, you may twist and put your momentum in a strange direction, which can throw you off-balance and make it much harder to recover efficiently before your opponent's next shot.
Efficient movement involves approaching the ball in a way that naturally aligns with a quick recovery. This is something I'll cover in more detail later too.
I know this isn't technically about movement but I just wanted to touch on shot selection very briefly, as it does indeed influence the movements you have to make, especially if you need to get out of the way of a ball, or, if you want to move your opponent to a certain area of the court.
A poorly chosen shot can force you into awkward positions, leaving you scrambling to get out of the way or recover to the T.
For example, hitting a loose cross-court from a compromised position often gives your opponent an easy chance to attack, which in turn makes your next movement far more difficult.
In contrast, a well-placed straight drive at the right time can buy you time and limit your opponent's options, making your movement back to the T much more manageable.
It’s also worth noting how shot selection impacts your ability to stay efficient.
If you commit to a high-risk shot, ensure it’s worth the gamble, either as a winning attempt or as a setup for a strong follow-up.
Poorly timed risks often lead to extra work for you, either in trying to recover your own position or chasing down an easy counterattack. Smart shot selection minimises unnecessary movement, making it easier to stay in control of the rally and keep your opponent under pressure.
Image credit: Steve Cubbins
Using your swing to assist your movement is a crucial element of efficient play and ties directly into the argument that great movement can mitigate weaker shot accuracy.
The finish of your swing doesn’t just complete the shot, it should also initiate your recovery back to the T, allowing you to maintain good positioning and pressure on your opponent.
Proper use of momentum is the key here, as it allows you to flow seamlessly from the end of your shot into the next phase of movement.
When you strike the ball, the natural follow-through of your swing should guide your body weight in the direction of your next movement.
For example, if you're hitting a forehand drive from the back corner, your weight should transfer forward and slightly toward the T during the swing as it finishes.
This ensures you're already taking the first steps back into position as the ball leaves your racquet. It's a small but effective way to save time and energy while staying balanced and ready for your opponent's reply.
Compounded, it can keep you fit and ready for the later stages of longer matches.
Balance is also critical in this process.
Over-rotating your body during the swing or allowing your momentum to carry you too far in the wrong direction can leave you off-balance and slow to recover.
Instead, focus on controlled, smooth swing motions that keep your movement purposeful and efficient. A smooth follow-through will harness your body's momentum to propel you naturally toward the T without compromising your stability.
Avoid twisting your hips, keeping them pointed toward the side wall (or perhaps ever so slightly toward the front corner, depending on the shot you're playing).
Using your swing effectively also makes it easier to recover quickly even if your shot lacks pinpoint accuracy.
For instance, if your drop shot isn’t perfectly tight, but your recovery back to the T is quick and seamless, you can still apply pressure by being ready for your opponent's next shot.
In this way, the swing is not just about hitting the ball, it becomes an integral part of your overall movement strategy, allowing you to stay in rallies and mitigate the risks of weaker shot-making.
One of the most important aspects of efficient squash movement is ensuring that your recovery to the T is executed correctly.
While it’s natural to focus on reaching the ball quickly and executing your shot, your work doesn’t stop there. The return to the T is just as critical, and doing it the right way can make all the difference in staying in control and preserving energy.
Rule number one is to always keep your body facing forward when moving back to the T.
I've seen newer players make the mistake of turning their bodies to face the back wall as they retreat from front corners, which majorly slows recovery back to the T and compromises their ability to see their opponent and react to their next shot.
If you've played your shot from the front and hit it to the back, move back to the T while keeping your chest forward with your head looking slightly over your shoulder (using periferal vision) and try your best to keep your eyes on the ball to ensure you remain engaged and ready for what comes next.
This gives you the best chance to anticipate and react effectively to your opponent's shot.
The movement itself should be clean and direct. While your initial approach to the ball might involve a curved path to create options for your shot, the return to the T should be as straight as possible.
Jogging backward in a straight line keeps your movements efficient and helps you quickly regain the central position. This straight recovery also allows your opponent to take a similarly curved path to the ball, minimising any traffic or unnecessary physical clashes on the court and maintaining the flow of the rally.
By prioritising the T and positioning yourself well, you’re ready to respond to anything your opponent throws at you.
Even if your shot wasn’t perfect, a quick and efficient recovery to the T keeps you proactively in that rally, reinforcing the argument that great movement can offset imperfect shots, as staying ahead in positioning often dictates the flow of the game.
The final piece of the puzzle when it comes to mastering movement is efficiency.
Of course, I've mentioned efficiency in almost ever section up to now, however, it's something that every player needs to be as conscious of as possible during training and matches.
Every step, swing, and motion should have a purpose, with minimal wasted energy.
Avoid heavy or clunky movements, as these not only slow you down but also make it harder to stay balanced and ready for the next shot.
Similarly, being flat-footed or relying on overly wild swing motions can disrupt your rhythm and leave you vulnerable to your opponent's attacks.
Pay close attention to the size of your strides as well.
Strides that are too big can throw you off balance and make it harder to recover to the T, while strides that are too small can limit your reach and leave you scrambling.
Strive for a fluid, consistent motion that allows you to glide across the court with minimal resistance.
These small adjustments may seem insignificant in isolation, but when compounded over the course of a match, they drastically reduce energy expenditure and keep you moving at peak performance for longer.
If you master efficiency, you'll be far less likely to get tired out, even if your opponent is throwing accurate shots your way for the duration of the match. As long as you keep retrieving and keep your positioning in check, your movement will counteract their good shots.
And there you have it!
I hope this newsletter has convinced some of you to prioritise movement over shot-making!
Mastering efficient and proper movement not only enhances your overall game but also equips you with the tools to handle any situation your opponent throws your way.
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!