In our last blog post, I went through 5 of the most commonly seen bad habits in squash.
Many of those were things that I'm guilty of too.
I enjoyed writing it as it helped me gain perspective on some of my own bad habits and has given me some things to work on.
When I was writing that article, I kept thinking of more and more habits that are really common, and often quite straightforward to fix too.
So, I wanted to share 5 more with you all.
Let's dive in.
1. Gripping The Racquet Too Tight
This is one I see with newer players most often; however, players of any level can be guilty of gripping their racquet too tightly without even noticing!
It’s surprisingly common, especially in competitive matches where nerves start to creep in.
When players feel under pressure, they instinctively squeeze the handle harder, almost as if it will help them control the ball or generate more power.
In reality, the opposite usually happens.
When your grip becomes too tight, the muscles in your hand and forearm tense up.
This restricts wrist movement and reduces the natural flow of your swing.
Touch shots become harder to execute, your timing can feel slightly off, and you often lose that soft “feel” for the ball that good squash relies on.
A good visual cue to check for is your knuckles.
If you can clearly see the whites of your knuckles when you’re holding the racquet, there’s a good chance you’re squeezing the grip too tightly.
Ideally, your grip should feel relaxed but firm.
You want enough control to guide the racquet, but not so much tension that it locks up your wrist and forearm.
Another common cause of this habit is how players position their hand on the grip in the first place.
Many players unknowingly hold the racquet more like a clenched fist, with the handle buried deep into the palm.
When the racquet sits in the palm like this, it becomes much harder to keep the grip relaxed, and players often end up squeezing harder to maintain control.
Instead, the racquet should sit mostly in your fingers rather than your palm.
This allows the wrist to stay flexible and gives you much better control over the racquet head.
Back when I was a junior, I vividly remember how my coach used to explain this. He used to tell us to hold the racquet like you’re shaking someone’s hand.
When you do this properly, the thumb and index finger naturally form a small 'V' shape along the side of the grip. Your index finger should also sit slightly more diagonally up the handle, with a small gap between your index and middle finger.
This position helps the racquet sit comfortably in your fingers and encourages a much more relaxed grip.
Another reason players tighten their grip is frustration or nerves.
When rallies become tense, or when players start trying to hit the ball harder, the instinct is often to squeeze the handle tighter.
Unfortunately, this usually makes shots less controlled rather than more powerful.
A good way to spot this habit in your own game is by paying attention to how your forearm feels during longer rallies. If your arm starts to feel tight or fatigued quickly, it could be a sign that you’re gripping too firmly.
The fix is relatively simple, but it does require awareness.
Before rallies begin, take a moment to check your grip pressure.
Try consciously relaxing your fingers slightly and allowing the racquet to sit more naturally in your hand.
Over time, this lighter grip will feel much more natural and will allow you to generate smoother swings, better touch, and improved control over the ball.
Eventually, you won't have to think about it.
Just remember, in squash, power rarely comes from squeezing harder.
It comes from relaxed, efficient movement, and a grip that allows the racquet to move freely through the ball.
2. Not Taking The Full Break In Between Games
Another habit that often goes unnoticed is not taking the full break between games.
In most matches, players are given around two minutes between games (sometimes this is 90 seconds, depending on where you play or the event that you're in).
That might not sound like much time, but it’s actually a valuable window to reset both physically and mentally.
Surprisingly, a lot of players don’t make full use of it.
I often see players stand up quickly, rush back onto the court, and start the next game almost immediately after a few sips of water and perhaps a quick chat with a coach or teammate.
Just because they've finished giving you their coaching tips doesn't mean you need to get back on court straight away!
Sometimes this happens because they’re eager to keep the momentum going, which definitely makes sense, but often it’s simply because they’re not thinking about how important that short break can be.
There are certainly matches and situations where getting back onto the court early can be useful.
If you’ve just won a tough game or feel like your opponent is struggling physically and/or mentally, returning to court quickly can send a message.
It can suggest that you’re ready to go again, while they might still be recovering.
However, if you've also expended a lot of energy into the previous game, you likely need a rest too.
You need to think about yourself first, and, in most situations, using that break properly will benefit you far more than rushing back.
Those couple of minutes give you a chance to compose yourself after a demanding game. Your breathing can settle, your heart rate can come down slightly, and you can mentally reset before the next phase of the match begins.
It’s also the perfect opportunity to reflect on what’s actually happening on court.
Ask yourself a few simple questions. What's working well? Is your opponent struggling in a particular area of the court? Are there patterns developing that you can take advantage of?
Even a quick moment of reflection can help you start the next game with a clearer plan rather than simply continuing on autopilot.
Refuelling is another important part of the break.
You generally don’t want to eat solid food between games, as digestion can make you feel sluggish and uncomfortable when you start moving again.
Instead, a few small sips of water or an electrolyte drink is usually the best option to keep yourself hydrated without overloading your stomach.
Many experienced players also find it helpful to take a few deep breaths during the break, slow their breathing down, and mentally reset before the next game begins.
It's pretty easy to spot this in your own game as long as you're conscious that you're doing it. If you find yourself back on court long before the marker shouts 'time', then maybe you jumped on too soon.
If you’re often the player rushing back out without really using the time, there’s a good chance you’re missing out on a simple advantage.
Those short breaks are built into squash matches for a reason.
Used properly, they allow you to recover, adjust your tactics, and start each game with a clear head.
Over the course of a long match, that small bit of composure can make a big difference.
3. Poor Racquet Preparation
Another habit that can quietly affect the quality of your shots is poor racquet prep.
This usually shows up as players bringing the racquet up far too late.
Instead of preparing the racquet early as they move towards the ball, they only start lifting it just before they’re about to hit their shot.
This is another issue that's very common amongst new players and club-level players.
It might not seem like a big issue, but it can make a huge difference to your timing and accuracy.
When your racquet preparation is late, your swing becomes rushed, which, of course, means that your shot becomes rushed too.
You’re essentially trying to complete your backswing and follow-through all in one quick motion, which often leads to mistimed contact and inconsistent shots.
Even simple length shots can suddenly feel and look awkward if the racquet isn’t ready in time.
Good racquet preparation starts before you even arrive at the ball.
When your opponent has just played their shot, you should already be starting to raise your racquet up as you push off the T, rather than letting it hang down by your side.
By the time you reach the ball, your backswing should be pretty much ready for you to strike the ball smoothly.
If you only lift the racquet just as you arrive at the ball, everything becomes rushed and compressed.
You’ll often find yourself poking at the ball rather than swinging through it properly.
If your racquet preparation is late, it becomes much harder to hit a clean, accurate length, especially when you're stretching or moving quickly.
Early preparation gives you a much better chance of executing a solid shot even when the situation isn’t ideal.
A good way to spot this habit in your own game is to pay attention to how your shots feel when you’re moving to them quickly.
If you often feel like you’re scrambling to get the racquet back in time, or if your swing feels rushed and cramped, poor preparation could be the cause.
The fix is mostly about awareness and repetition.
Try focusing on lifting your racquet as you first push off the T, rather than waiting until you reach the ball.
With a bit of practice, this early preparation will start to feel natural, and your swing will become smoother and more controlled.
It's all about timing, and if your racquet prep is good, not only will you be able to hit cleaner, but you will also show your opponent that you're ready and positive for every single shot.
Photo credit: Steve Cubbins
4. Falling In When You Lunge
This is something that often happens with players who have neglected movement training or ghosting, or, with players who may not have received any squash coaching in the past.
When I say 'falling in' I'm referring to when a player lunges forward to the ball and their back foot immediately steps forward as well (usually as they swing).
Instead of remaining stable in the lunge position, both feet end up moving toward the front of the court.
It might feel natural in the moment, but it can make recovery much more difficult and really reduce the smoothness of your overall movement.
Ideally, when you lunge for a shot, you want to stay balanced and stable while you strike the ball.
Your front leg and core support your body as you swing, and once the shot is complete, you then push back out toward the T.
When the back foot falls in, all of your momentum continues travelling forward, especially when you're moving into the front corners.
This makes it far harder to push back out of the lunge efficiently, because you’ve already shifted your body weight too far toward the front wall.
Instead of one strong push back to the T, you often end up taking extra recovery steps, which slows you down and leaves you vulnerable for the next shot.
Front-court movement relies heavily on quick recovery.
If you lift the ball out of the front corner after your opponent has played a boast or drop shot and you’ve fallen in after your lunge, not only do you risk hitting a weaker lob, but, if your opponent manages to volley it into the back of the court, it'll be a lot harder for you to get all the way from the front to the back.
Over the course of a match, those small recovery delays can add up.
Falling in can also affect your balance during the shot itself.
If your body is still moving forward as you swing, it becomes harder to control the racquet and execute delicate shots like drops or tight boasts.
Another downside is the extra physical effort it creates.
Because you’re taking additional steps and recovering less efficiently, you end up using more energy than necessary.
Over a long match, that extra movement can contribute to fatigue.
Ironically, players often start to fall forward when lunging when they're already tired, so it can indeed be a bit of a vicious cycle.
A good way to spot this habit is to pay attention to what your back foot is doing when you move into the front corners. If it regularly steps forward after you hit the ball, that means you’re falling into your lunge.
The fix is to focus on staying stable during the shot.
Lunge in, play the ball while balanced, complete your swing, and then push back out toward the T.
It may feel slightly slower at first, but in reality, it allows for much quicker and more efficient recovery.
Just a side note, core strength plays a huge role in your overall stability when lunging. For some players, fixing this issue isn't a movement/technical thing; it's a strength thing.
If you find yourself struggling to lunge, stay in that position, swing, then push back out without wobbling or losing your footing a bit, you might need to incorporate some sit-ups, planks, and side planks into your training!
Like many things in squash, learning to lunge in, swing, and then push back out is a relatively small adjustment that can make a surprisingly big difference to your game.
5. Leaving The Volley
This one can creep in very easily if you don't keep your wits about you.
Neglecting the volley usually starts to happen later in matches when fatigue starts to set in. Instead of stepping forward/across from the T and taking the ball early, players allow it to pass them and bounce before playing their shot.
At the time, this usually feels like the easier option.
When you’re tired, volleying requires a bit more commitment, quicker reactions, and often a slightly more aggressive position on the T.
However, avoiding the volley can actually make rallies much harder for yourself.
When you let the ball bounce unnecessarily, you’re giving your opponent extra time to recover and reposition themselves.
What could have been a bit of extra discomfort for you to make things even more uncomfortable for them suddenly becomes much easier for your opponent to deal with instead.
Volleying is one of the best ways to apply pressure in squash, and volleying with a bit of pace is even better!
By taking the ball early, you reduce the time your opponent has to move back to the T and prepare their next shot.
Even a simple volleyed length can keep them pinned in the back of the court and force them to keep working, whether you hit it straight or cross-court.
When players stop volleying, rallies often slow down and become far less demanding for their opponent.
This is why it can be especially damaging to leave volleys when you’re tired.
Ironically, that’s usually the moment when volleying can hurt your opponent the most.
If they’re also feeling fatigued, repeatedly cutting the ball off early can keep them under constant pressure and stop them from recovering fully between shots.
A good way to spot this habit is to think about how often you volley compared to earlier in the match.
Some players just don't volley enough in general (I know this because I used to be one of them).
If you notice that you’re letting more balls bounce as the game goes on, fatigue may be influencing your decision-making.
Of course, it kind of goes without saying that I'm not telling you to volley every shot possible.
If the ball is too tight to the wall or you’re badly out of position, letting it bounce may still be the correct choice.
But many players leave perfectly good volley opportunities simply because they’re feeling a bit tired.
The key is to stay alert and look for those chances when the ball sits up around the mid-court.
Even a few well-timed volleys can completely change the flow of a rally, forcing your opponent to react quickly and keeping them under sustained pressure.
It sends a message that, even though the match is tough, you're willing to put in the work and you're not going to let them off easy.
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