Squash FAQs: The Most Common Questions Answered

If you've been a long-time reader of our content, you may have noticed that (when I'm not writing blog posts about PSA Squash Tour-related things), I often delve pretty deep into each topic I write about.

This means that things tend to get quite technical, which is great for players who have been in the sport for a while; however, I feel as though I haven't covered any topics targeted toward beginners and people new to the sport in a while.

So, I thought I'd go back to the basics and cover some of the most common 'frequently asked questions' that newer players have about the sport.

By new, I'm referring to people who have either never played (and are interested in trying), or players who have been in the sport for under a year.

However, if you're not an absolute beginner, I still think that this article could be helpful!

I've broken the FAQs into three sections, the first is for players just getting started in the sport, the second focuses more on general fitness and technique, and, the final section covers gear and equipment questions.

Questions For Those Starting Out

Is squash a good workout?

Now, obviously I'm going to be biased here. I'll probably be biased in a lot of these answers ... 

... But, this one in particular is backed by science!

Without a doubt, squash is one of the best workouts you can do.

It combines cardio, strength, agility, and coordination in a way that few other sports can match. You’re constantly sprinting, lunging, twisting, and reacting, which makes it an incredibly effective full-body session, even if you only play for 30–45 minutes.

Squash is regularly ranked among the highest calorie-burning sports.

It’s also fantastic for improving your speed and explosive power, especially in short bursts.

But it’s not just a physical test, squash is mentally demanding too. You’re constantly reading your opponent, reacting to angles, and making quick tactical decisions, all while trying to stay composed.

So yes, if you're looking for something that’ll push your fitness, test your reflexes, and keep your brain engaged, squash is about as good as it gets.

What is the best squash racquet for beginners?

I try not to use this newsletter for anything promotional, so I won't be naming any specific racquets. Instead, I want to focus on the sort of specs you should look for.

When you’re new to squash, it’s important to find a racquet that supports your development, not one that complicates things.

You don’t need anything too lightweight or too advanced. The goal is comfort, control, and a bit of forgiveness on off-centre hits.

We typically suggest a racquet in the 130–145g range, with a larger head size of around 500cm² and an evenly-balanced feel. Slightly head light or head heavy is fine too; however, racquet balance is often style-dependent and newer players may not know what sort of player they are just yet.

For reference, a head light racquet is good for hitting with a shorter swing, taking balls early, volleying, and using wristy deception, whilst head-heavy racquets are better for larger, more controlled swing styles and getting every gram of weight behind your shots for some power.

Those specific specs I mentioned above will help keep your swings stable and let you focus on improving your technique without making things harder than they need to be.

If you’re unsure about anything, please feel free to send Jeff a message (jeff@controlthet.com). We’re always happy to point you toward a racquet that suits your game and budget.

Another thing I wanted to mention is junior players. Younger players starting in the sport may have slightly different requirements when it comes to racquet specs.

Depending on their age and height, any racquet with 'junior' in its name should be perfect. These racquets often have a smaller length, a lighter weight, and a less-wide grip.

Can you play squash alone?

Absolutely, and if you’ve got access to a court, solo squash is one of the most effective ways to improve your technique, target-hitting, and control.

It’s not just something to do when your hitting partner cancels, many top players swear by regular solo sessions to refine their accuracy, footwork, and rhythm.

When I was a junior, I'd often just head to my local club after school to see if anybody was playing, and even if they weren't, I'd just hit on my own for hours.

With that said, solo hitting isn't for everyone. I know a lot of people who really struggle to focus and engage when doing solo practice. If this is you, then perhaps forcing yourself to do solo would be counter productive.

But, if you're keen to improve (and are as addicted to the sport as most people are), you'll definitely be capable of doing purposeful solo hitting.

You can work on straight drives, volleys, boasts, or even practice serves and drops.

Because you’re not reacting to another player, it gives you time to zone in on the quality of your swing, your contact point, and your consistency.

Even just hitting straight drives down one sidewall back to yourself is incredibly beneficial. Try to get every shot to hit a target or die in the back corner.

It can reveal a lot about your consistency. If you struggle to find a practice partner or just want to sharpen up, solo sessions can be a game-changer.

What should I wear to play squash?

Squash isn’t a sport that requires tons of gear, but the right clothing can make a big difference to your comfort and performance.

Start with breathable, sweat-wicking clothing, ideally shorts and a T-shirt or polo made from performance fabrics. Cotton gets heavy and clingy when wet, so try to avoid that if you’re going to be working hard.

Some players wear sweat bands on their head or wrists, however, some choose not too as it can be uncomfortable or distracting.

Ive also seen players wearing caps too, whatever makes you comfortable on the court is absolutely fine!

Squash isn't one of those sports where you need to look pristine and smart while playing, you just want breathable clothing that reduces the impact of sweat as much as possible.

I will also touch on eyewear. If you're a beginner, I'd highly recommend playing with protective eyewear if you can. Squash is fast-paced and dangerous for players of all standards, but, in particular, beginners.

For players who aren't used to the patterns of movement, or, those who may not know when they can ask for a let or a stroke, there is a much higher risk of being hit in the eye by a ball or racquet.

A pair of eyeguards can mitigate against that risk.

With regards to footwear, which is arguably the most important part of your squash attire, I wanted to dedicate a full section to that, so scroll down to the third section to read about indoor court shoes.

What squash ball should I use?

Here’s a question that stumps a lot of new players, and it’s totally understandable. Many squash balls all look nearly identical (black rubber), but the dot on the ball tells you everything you need to know about its bounce and speed.

Red dot or blue dot: These are the most beginner-friendly balls. They bounce much higher and stay lively without needing to be "warmed up," making them perfect for learning the basics and enjoying longer rallies.

Single yellow dot: Slightly bouncier, this ball is a great transition choice for intermediate players or those working their way toward higher-level play.

Double yellow dot: The standard for competitive play, this ball has the lowest bounce and is the slowest. It’s designed for experienced players who can generate long rallies and keep the ball warm.

Keeping the ball warm and bouncy is one of the hardest challenges for new players, and, it makes the game a lot harder when the ball is cold and not bouncy.

If you're struggling to keep rallies going, I'd highly recommend a red or blue dot ball.

For juniors, you can also get larger multicoloured balls that bounce a lot higher and are ideal for helping players work on their hand-eye communication.

Common Fitness & Technique Queries

How do I improve my squash fitness?

The first thing to know is that squash-specific fitness is very different to general gym fitness.

I always knew this was the case, but I have learned my lesson the hard way. After a year off-court due to injury, I'm back playing again, and my squash fitness has suffered.

Even though I've been running, cycling, and hitting the gym regularly, the explosive pace of squash is just a different animal.

You might be able to run 10k or deadlift twice your bodyweight, but squash will still gas you out if your court conditioning isn’t up to scratch.

So, what should you work on?

Interval training and explosive movements are my first thought.

Squash is a stop-start sport with short, intense rallies and brief recovery periods.

That means things like high-paced ghosting (shadow movement on court), sprint intervals, skipping, and shuttle runs are all fantastic for replicating match conditions.

You’ll also want to work on lunges and leg endurance, since those are the muscles that take the most punishment when you’re reaching for drops or pushing off the T.

Try incorporating lunge variations into your workouts (forward, reverse, lateral) and pair them with some jump training to develop explosive movement.

And don’t neglect recovery!

Flexibility and mobility work (like dynamic stretching and foam rolling) are just as important if you want to stay injury-free and keep training consistently. The fitter you get, the easier it is to maintain your quality deep into matches.

Why do I keep hitting the tin in squash?

The dreaded tin.

We’ve all been there, just when you’re trying to finish the rally, your shot drops frustratingly low and clips the metal, making that unmistakable, yet incredibly frustrating noise.

But while it’s easy to blame “poor execution,” hitting the tin is almost always a symptom of a deeper issue.

Rushing is often a problem.

Many players go short too early, often from poor positions or without building enough pressure.

They see an opening, get excited, and try to force the winner, only to mistime it and hit the tin. Instead, try slowing down and constructing the rally. Don’t go short unless you’ve earned the chance.

Another big reason is poor technique or balance.

If your feet aren’t set properly, your shot is always going to be risky. Off-balance shots drop short, float wide, or go into the floor. Make sure you’re lunging into the ball with control and keeping your head still through contact.

And finally, consider your shot choice.

Are you trying low-percentage drops or nicks when you could just play a straight drive or lob instead?

The more you simplify and play with margin, the more consistent your short game will become.

The pros don’t miss by much, and it’s not just skill, it’s smart decision-making.

How do I control the T in squash?

Controlling the T is one of the biggest indicators of dominance in squash.

If you’re constantly in and around the central T area (where the red lines meet on the floor in the middle of the court), you’re dictating the rallies, reacting earlier, and forcing your opponent to cover more ground.

Getting there isn't necessarily the hard part; it's the staying there that isn’t easy. It requires fitness, awareness, and proactive movement.

Your shot quality often dictates your positioning.

If you’re not hitting your lengths deep enough or wide enough, you’ll be forced to hang back and defend. Sharp, purposeful drives to the back corners are what allow you to recover to the T confidently. After this, you can look to take balls as early as possible to maintain control of the T.

Your movement also needs to be efficient.

The T isn’t just about standing still. You should return there after almost every shot, split-stepping and staying on your toes so you’re ready to pounce on loose balls or intercept volleys.

Just remember, you have to be mentally committed to owning the T.

That means being aggressive with your footwork and taking balls early whenever possible. If your opponent leaves something hanging, don’t let it bounce; step in, volley it, and keep the pressure on.

What targets should I be aiming for in squash?

One of the biggest turning points in most players’ development is when they stop just “getting the ball back” and start hitting purposeful targets.

Having clear visual targets in mind sharpens your focus, improves your consistency, and helps you build pressure more effectively.

For drives, your aim should be to get the second bounce to land as close to the back corner as possible, while keeping the ball tight to the side wall.

If you're struggling to visualize this, I tend to put a target down about a racquet's length from the back line of the service box and use that to aim for when training.

When playing crosscourts, aim for the back third of the court but not too wide, or you risk setting your opponent up for an easy volley. Try to keep it low and get it past them using width and without giving away the middle.

For drop shots, you want the ball to cling to the side wall and bounce twice as fast as possible. It can be tempting to aim for the nick, but, if you don't hit it, you run the risk of the ball bouncing off the side wall early and giving your opponent more time.

In my opinion, going for tighteness is easier with drop shots.

For your serve, I'd say to aim high on the side wall parallel to your opponent to make it as difficult as possible for them to volley.

Now, I could go through all the shots in squash, but that would take too long. Those above are the basics, however, they also often depend on how hard you're hitting that shot and the context of the rally you're in.

Unfortunately, the answer to this question isn't too simple, however, if you watch the pros and where most of their shots land, this can give you a good idea of where you should be aiming too.

Squash Gear Questions

Should I buy a lighter or heavier squash racquet?

I know I touched on this in the first section; however, I wanted to go into a little more detail on racquet weighting as it's one of the main things players consider when purchasing a new racquet.

However, my answer to this depends on your playing style and level of experience. Lighter racquets (from around 110g–125g) are generally favoured by more advanced or fast, attacking players who like to volley a lot and take the ball early.

They’re easier to manoeuvre and excellent for fast-paced exchanges at the front of the court.

But that can come at the cost of a bit of power and perhaps a bit of control.

Heavier racquets (130g–145g) offer more natural power and stability, which can benefit beginners or players who prefer a slower tempo and larger swings.

They are also often easier to time if you’re still developing your technique.

That said, weight isn’t everything; balance and feel matter just as much.

A head-light racquet will swing faster, while a head-heavy one will give you extra thump through the ball. If you’re not sure where you fall, try a racquet in the 125g–135g range with a balanced feel and go from there.

Having tried countless racquet models myself, I can confidently say that a light weight racquet with a head heavy balance point often feels heavier than a heavier racquet with a head light balance point.

Do with that what you will!

What squash footwear should I buy?

Squash is brutal on your feet and footwear, so wearing proper indoor court shoes is essential.

Running or gym shoes won’t cut it. They don’t offer the grip, lateral support, or stability needed for quick changes of direction, and they can increase your risk of injury.

Plus, possibly the most important thing that all squash shoes need is non-marking soles (otherwise, you'll leave marks all over the court floor and nobody wants that)!

There are squash-specific models from brands like Asics and Kanso that are all designed with features like reinforced sidewalls, supportive heel cups, and shock-absorbing midsoles that cater to the high-impact nature of squash.

However, if you're someone who's newer to the sport, you may want to broaden your horizons a bit and look at all indoor court shoes (rather than just squash specific pairs) to see if anything tickles your fancy.

Comfort and fit should always be the priority.

Make sure your foot feels locked in, not sliding forward, and that there’s enough cushioning to absorb impact from lunges and jumps.

If you’re prone to ankle rolls, go for something with more structure and side-to-side stability. If you value speed, opt for a lightweight, lower-to-the-ground model.

Another key tip is to make sure not to wait until your shoes look wrecked, once the grip starts to fade or the support wears out (and you start to feel pain in your feet, ankles, knees, or shins), it’s time for a new pair.

A worn-out sole can be the difference between a clean stop and a nasty slip.

What tension should I string my squash racquet at?

String tension is one of the most overlooked aspects of a racquet setup, but it can have a major impact on how your shots feel.

Most people just request the recommended string tension (that is listed on the frame of most racquets). This is usually 24 to 30 lbs per square inch.

However, if you've broken your strings and need a new set installed anyway, why not tailer the tension to match your style and strengths?

Lower tensions (24-26 lbs) generally provide more power due to added flex and the trampoline effect of the strings, while higher tensions (28-30 lbs) offer more control.

It's also worth noting that not all strings behave the same at the same tension.

Softer strings will feel more lively, while stiffer strings may give you more directional control. As always, it’s about finding the balance that works best for your swing and style of play.

What string pattern will work best for my squash playing style?

I'd say that the majority of squash racquets come with a 14x18, however, there are still many options for other patterns depending on the frame.

Most frames only support one string pattern, so make sure to take this into account when buying a new racquets, but, some frames (like many of those made by HEAD), offer the option to opt for either an open normal pattern, or, a more dense 'fanned' pattern.

But, before we go into that, what's the difference between string patterns?

The general rule is that fewer strings (like 12x17) mean more space between them, allowing the strings to move more on contact, which increases rebound and spin.

This is great for players who like power, cut, and deception in their shots.

More-dense patterns (like 14x18, 16x19, or 16x17) give you more control and durability. They’re better for players who like to drive consistently, volley tightly, and take the pace off the ball rather than inject it.

If you’re still figuring out your style, don’t overthink it.

From personal experience, I wouldn't actually say there's a huge difference between the feeling ofdifferent string patterns for beginners, but, once you start to improve a bit, you can definitely start to feel the benefits and drawbacks of each.

Just like your racquet weight and tension, the best pattern is the one that complements your strengths.

Final Thoughts

I hope these FAQs have been helpful for some of you, however, I'd be happy to do more of these (especially if I haven't answered something you're unsure about). If you have any burning questions, please feel free to send them in to jeff@controlthet.com.

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!