The Power of Habit: Making Tough Skills Second Nature

With the season well underway, I hope you're all back in the swing of regular squash. It's sometimes a bit of a shock to the system, however, it comes back to us all eventually!

By now, you've probably played enough matches or training sessions to have an idea of the strengths and weaknesses of your game at the moment.

I've been thinking a lot about this recently, and I realized how many of my strengths are due to good habits and how many of my weaknesses are a result of bad habits.

Considering how important they are in everyday life, and, of course, squash, it dawned on me that I haven't actually talked about habits too much in previous blog posts.

I thought I'd change that.

The things we do often and consistently, even small ones, shape how we play under pressure and how quickly we improve.

The tricky part is that new habits often feel awkward, difficult, or daunting at first, but with practice, they become second nature and actually end up feeling like less effort than they did when you first started trying to implement them.

So, in this article, I'm going to dive into six key habits (three on-court and three off-court) that can help you improve your game, stay consistent, and make your training and matches feel a little easier every time you step on court.

On Court:

1. Volley Whenever You Can

The reason I'm starting with this one is that it's one of the main habits I'm currently trying to implement into my game.

I've often been a little lazy when it comes to volleying, leaving shots that were perhaps loose enough for me to volley and apply pressure to my opponent, instead moving into the back corners and risking putting myself in a bad position.

It's difficult to determine why players develop this bad habit.

Everyone knows that volleying is a great way to apply pressure; however, as a tactic, it requires more physical exertion to execute.

It sounds simple to start volleying more, but it can also often feel risky, too.

Stepping in to take the ball early can be uncomfortable, especially if you’re used to letting it bounce. It speeds up the rally, and there is an added chance of you volleying with a poorly targeted shot.

The key is remembering that every volley is an opportunity to control the pace of the rally and begin to play the rally on your own terms.

I've only started focusing on volleys n the past month or two, and it certainly still feels awkward, my timing is a bit off, my racquet sometimes isn't up in time, and I misjudge the odd ball too.

However, this is because it's not ingrained into my game yet.

There are a bunch of players that I train with who volley at every opportunity. I spoke to one guy about it, and he didn't even know that he did it!

That's a perfect example of something that is just a force of habit for him.

I must admit that it made me a bit jealous at first, as I wished that this was just part of my playing style too, but after thinking about habits in general, I decided that this can be the start of a longer-term plan to make volleying a habit of my own.

I've definitely got a little better at it; however, it still requires conscious thought and focus when I'm playing. It's not just an automatic reaction to try to volley, meaning it's nowhere near a habit of mine yet.

But I'll keep trying.

I've noticed in the matches in which I'm volleying that I'm spending more time on the 'T' than usual, setting the pace, and forcing my opponent to react rather than the other way around.

My coach used to tell me that developing a volleying habit is about more than aggression; it’s about control and anticipation.

Learning to vary your volleys by taking the pace off, or using the momentum of your opponent's shot to apply even more power, then pairing that with quick recovery to the T makes your game far more dynamic.

Early volleys can shorten rallies, disrupt your opponent’s rhythm, and create openings you might not otherwise get. The habit develops gradually, but consistent practice should make it feel natural rather than intimidating.

If you've got a training partner who can just feed you straight and cross-court drives while you step over to volley them, I'd say that this is one of the simplest and best ways to work on your volleying.

Finally, the mental side is key.

Don’t expect perfection at first.

Each session or match is another chance to reinforce this habit.

Shift your thinking to remind yourself that you're building a habit that will make your game stronger over time.

Step in, take the ball early, and notice how your confidence and control grow, both in practice and in matches.

But, don't beat yourself up if your volleys aren't hitting their targets!

2. Go Straight First, Cross Court Later

One of the simplest habits that can dramatically improve your consistency and control is learning to prioritize straight drives before attempting cross-court shots.

Again, this is something I used to be very guilty of; however, I've worked on it over the past few years, and it's definitely paid off.

I used to think that cross courts gave me more time and caught my opponents off guard, but, in fact, playing them all the time becomes predictable very fast.

It's also more difficult to play a perfect width cross-court than a tight straight drive.

This isn’t to say you should never play cross-court, far from it, but it’s about understanding why straight drives are the bread and butter of most rallies and making them your default choice until a clear opportunity for a cross-court arises.

When I first started paying attention to this a few years back, I realized how little I was actually thinking about when and why I was going for the cross-court in the first place.

Sometimes they landed well, other times they gave my opponent a free opening to do whatever they wanted on the volley, forcing me to scramble out of the back corner.

Over time, I’ve learned that straight drives are far more reliable because they let you maintain control, keep your opponent moving, and set yourself up at the T for the next shot.

Cross-courts can be higher reward, but only when executed with precision and purpose. 

Angle, timing, and positioning all matter.

Developing a habit of hitting straight drives first is mostly about discipline and awareness.

On the court, it’s tempting to go for that angled shot as soon as you see a slight opening. But practicing straight drives consistently teaches your body to find the safest and most effective path first.

Then, when you do see a genuine opportunity for a cross-court, you’re in the perfect position to play it with confidence and purpose, rather than desperation.

Plus, and this is a big plus, it won't be predictable if you use the cross-court sparingly.

Straight drives are the framework of your rally. They're the steady, reliable baseline you can build everything else around.

Once that foundation is in place, cross-courts become strategic weapons instead of risky gambles.

Over time, the habit of going straight not only improves your accuracy and consistency, but it also makes your overall tactical awareness sharper.

You start seeing when and where to attack, and your opponent becomes the one reacting rather than you always chasing the ball.

Again, similar to the volleying, it's not going to become second nature straight away.

In fact, I still find myself lapsing in concentration a little (especially during the latter stages of matches), and hitting pointless crosscourts when the straight length was clearly the better option.

It's not quite a habit yet for me, but it's getting there!

As with all habits, the key is repetition.

Start by consciously reminding yourself to go straight during drills and match play.

Feed the habit, reinforce it, and eventually it’ll become second nature. If you can recognize moments when you went straight rather than cross court and it worked out well for you, then you can ride the high of each correct decision.

Cross-courts will still feature in your game; they’re still essential, but now they’ll be intentional, high-quality shots rather than default options.

Small shifts like this in decision-making can have a surprisingly big impact over time, helping you feel more in control of every rally.

3. Recover to a Positive 'T' Position After Every Shot

Now, this one actually has a big impact on my first tip about volleying.

If you get back to that positive T position, it means you’re in the best possible place to attack the next shot, whether that’s stepping in for a volley or being ready to defend a cross-court.

It’s something that sounds simple, but like many squash habits, it takes repetition and conscious effort to make automatic.

And, as you might have guessed, this is probably one of the reasons why I've been so poor at volleying.

My 'T' position has been noticably bad for a while now.

During longer exchanges to the back, I would often find myself being caught off guard lingering three or four steps back from the 'T' as soon as my opponent played a boast or a drop.

Very frustrating and very difficult to recognise when it's happening until it's too late!

Every extra fraction of a second spent out of position makes it much harder to take control of the rally or execute a quality volley. That’s when I started making a conscious effort to recover to the 'T' immediately after every shot.

Being on the 'T’ is about positioning and balance.

You want to be a step (or half a step) behind the 'T' line from, every so slightly over to whichever side your opponent is on to retrieve their drive.

You should be on the balls of your feet and ready to move in any direction.

If your footwork is sloppy or your positioning is off, even the best shot becomes harder to capitalise on.

Practicing this habit in training, starting with slow ghosting and gradually increasing speed has really helped me improve my positioning.

Another great drill for this is doing a game to the back (where every shot has to land first bounce behind the 'T' line and go above the service line), and, after every shot, you have to touch the 'T' with your foot or racquet.

It can be pretty tiring, but, it really hammers the point home about positioning.

What’s interesting is how this habit links to decision-making as well.

When you consistently recover to a strong T, you start seeing more opportunities for volleys, straight drives, or well-timed cross-courts.

Your opponent might hit a weak shot and, instead of being stuck flat-footed in the back corner, you’re already in position to step in and control the rally.

Over time, this habit gives you both a physical and mental edge, because you know that even if the rally is tough, you’re in the right place to respond effectively should the opportunity arrive.

Like all habits, the key is consistency and awareness.

For me, it’s still something I have to try to remind myself of during matches, a small mental cue after every shot to reset and get back to the T.

As I mentioned, it definitely doesn’t happen perfectly all the time, especially when I’m fatigued or deep in a long rally, but each successful recovery reinforces the habit.

Step by step, rally by rally, I'm hoping my game becomes more controlled ...

... and that it makes volleying, straight drives, and tactical decision-making that much easier.

Off Court:

4. Warm Up and Cool Down Properly

If you’ve been following along, you’ll know about my ongoing back injury that put me out for the entirety of last season.

It was frustrating, not just because I couldn’t play, but because it made me realize how little attention I had been paying to proper warm-ups and cool-downs.

I used to skip them all the time, thinking they were optional, a chore I could do without.

Maybe they were, up until the age of 26, I pretty much never warmed up or cooled down properly.

Now, I'm aged 28 (with the back issue still undiagnosed), every session, match, or training drill starts and ends with a thorough warm-up and cool-down.

It’s no longer negotiable.

At first, it felt tedious and slow.

Stretching, mobility work, and activation exercises all added extra time before I could hit the court.

But over the off-season and throughout the start of this season, something interesting has happened; it’s slowly turned into a habit.

I don’t really think about it anymore.

It’s just part of what I do now, like putting on shoes before a run.

The benefits are huge and instantly noticeable. 

A proper warm-up gets my body ready to handle the high-intensity movements squash demands (lunges, twists, sprints, and quick changes of direction), right from the start of the match.

This is as opposite of what I used to be like, where it would take me half of the first game to get the blood pumping and find my range.

Equally, the cool-down helps my muscles, joints, and most importantly, my back pain, recover, reducing stiffness and soreness the next day.

I’ve also noticed that my matches feel more controlled. 

I’m sharper from the first rally and less prone to niggles that could throw off my focus.

Even if the back pain still flares (usually after I've played), warming up and cooling down consistently has been one of the biggest factors keeping me on court this season.

I'm trying to think of it as an investment rather than a chore.

Each extra five or ten minutes spent activating, stretching, or moving deliberately is saving me hours of frustration later.

And because I’ve been somewhat successful in turning it into a habit, there’s no longer that mental resistance.

It’s not an annoying extra step to skip, it’s just part of my routine.

Over time, this habit has made me more resilient, more confident in my movement, and more capable of executing other habits like volleying or recovering to the T, because my body is ready to respond.

The takeaway is simple: don’t underestimate the power of consistency with warm-ups and cool-downs.

If you can make them a non-negotiable habit, they stop feeling like a chore and start becoming one of the things that actually improve your game the most.

It’s a small change that pays huge dividends over time, not just in preventing injury, but in giving you the confidence and control to play at your best.

5. Reflect With Your Opponent After Matches

This is something I've been making a point of doing recently (in attempts to make it a habit), and I don't think that it gets enough attention.

I'm talking about taking a few moments after a match to reflect on it with your opponent (or even your training partner).

This isn’t about analyzing every technical detail or breaking down tactics obsessively; it’s about learning, sharing perspective, and spotting areas where you can improve.

Your opponent will have a clear, first-hand experience of exactly what your strengths and weaknesses are right now. In fact, they may be the best person possible to ask for advice on where you may have gone wrong ...

... Or, what you may have done right.

I used to rush off the court, grab my drink, and just chat about other things with my opponents and training partners.

I didn’t realize how much insight I was leaving on the table.

Now I've started pausing to talk with my opponent, even briefly, and I noticed two things.

First, I'm getting feedback I wouldn’t have picked up on by myself. Maybe I was over-hitting a particular shot (making my game predictable), leaving myself exposed to a volley, or misjudging length on a cross-court.

Second, it made me think more constructively about my own decisions rather than just obsessing over the scoreline.

You start seeing mistakes as small, fixable things rather than disasters, which makes the learning process less stressful and more motivating.

It’s important to keep the conversation positive and focused.

A simple “That last rally, I struggled with your length — any tips?” or “How did you find my serve?” can open a really useful chat.

You don’t need your opponent to lecture you or write down notes; just hearing their perspective helps you see patterns and tendencies you might have missed.

Sometimes, they’ll mention things you didn’t even realize you were doing, and those are often the habits worth adjusting first.

They may also affirm things you already suspected were wrong, too.

For me, this habit has also changed the mental side of playing.

Instead of leaving the court with frustration or guilt over mistakes, I now have a routine that encourages reflection, learning, and even a little humility.

It reminds me that every opponent has something to teach you. Especially the ones you lose against, or, who are more experienced than you.

Over time, taking the time to reflect this way reinforces a growth mindset; you’re not just playing matches, you’re building experience and awareness that compounds week by week.

Finally, like all habits, the key is consistency.

Even if it’s just a 30-second chat or a quick internal reflection while walking off the court, making this post-match reflection routine helps cement learning into your game.

It links directly back to the other habits we’ve discussed, volleying, positioning, and shot choice, because you begin to notice, and receive affirmation on, what is working and what isn't.

Over time, it turns small reflections into smarter decision-making, better tactical awareness, and ultimately, a stronger, more confident player.

6. Set Small, Achievable Goals

I know I've mentioned this one plenty of times over the years, but goal setting is one of the best ways to track and monitor your progress as a player.

It's also a superb habit to get into if you can begin to do it regularly.

The reason I say small goals is that, although big targets like “win my league” or “beat this top player” are motivating, they can also feel overwhelming or distant, and even if you do everything right, it can be much tougher to achieve a big goal.

Breaking things down into smaller, manageable goals keeps you focused and ensures every session or match has a purpose.

I’ve learned that when goals feel attainable, you’re more likely to stick with them consistently and actually see progress over time.

For me, small goals might be as simple as hitting a certain number of targets I've put on the floor in a training session, getting a certain amount getting more points than the previous game against a better player, or committing to warm up properly before every session (tying back to our earlier habit).

Even these seemingly minor targets, when achieved repeatedly, create a sense of accomplishment and reinforce positive patterns in your game.

They also reduce the mental load, rather than thinking about the entire match or season, you can focus on one concrete step at a time.

The beauty of small goals is that they compound.

Hit your target once, then slightly raise the bar the next time.

Over weeks and months, these micro-achievements turn into larger improvements without the process feeling like a grind.

I’ve found that tracking these small wins also helps maintain motivation on days when I don’t feel sharp, it reminds me that progress isn’t always about dominating every rally, but about consistent, incremental improvement.

Another key aspect is personalisation.

Your goals should reflect your priorities and your current level, not someone else’s.

One player’s “improve fitness” goal might be another’s “reduce unforced errors.”

Tailoring targets to what actually matters for your game ensures that you’re working on habits that will make a real difference, rather than checking off generic boxes.

Lastly, setting small, achievable goals creates a feedback loop.

You practice with intention, notice what works, make adjustments, and feel rewarded for following through.

Over time, it trains your mind to focus, your body to respond, and your game to improve steadily.

The habit of goal-setting can help reinforce all the other habits we’ve discussed, from volleying to T-positioning to warm-ups, because it gives you a reason to be consistent, reflective, and engaged every time you step on court.

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!