Squash is by its nature a chaotic environment. Two people in a box hit a small ball at multiple angles in an attempt to out-position, wear down mentally and physically, and overall break apart the opponent. We are doing this while our heart is pumping fast and breathing heavily. Few sports demand much of us mentally, physically, tactically, and technically all at the same time.
When squash is played very well we see a very organized fluid version of this with both players dancing around each other seemingly walking to the ball no matter where it lands on the court. They have enough time on the T to read some messages on their Apple Watch and still reach the next shot. How is this happening?
There are certainly many factors involved in playing squash in an artful, intelligent controlled way. All the skills required for the sport play a big part in being able to execute rallies on target while moving smoothly and making great decisions. However, there is one component, no matter what your level, that has a huge impact on the quality of your game and the time and control in the middle of the court: Hitting the back wall with your drives. In the midst of the chaos this is most often the first part of the game to suffer. The number of thoughts and emotions that occur during a match is so high that it is almost impossible to track them. We are often in a state of fight or flight, assuming we are competitive on some level and want the outcome of winning the game. The fact that there is an outcome that we desire and we don’t have total control over that already sends the nervous system into a state of fear which in turn sends the thoughts and emotions into a spin.
The big question is what do we focus on when in the heat of the battle, in the midst of a roller coaster of emotional and physical chaos? Answer: Hit the ball wall….twice in a row. This simple reset strategy, especially when under intense pressure can change a match. What is clear to see from the back of the court by the coach, teammate or parent is not the same experience on the court. This is why, during some of the most high-pressure situations coaching the best players in the world the strategic advice will nearly always include – hitting the ball deeper, it’s not making the back wall.
Hitting the back wall guarantees depth which in turn brings time to get to the T which essentially is the aim of the game. If I am hitting deeper than you, more consistently, and hunting volleys from that, I am in a significantly stronger position. In addition to the stretch gains, there is also the gain that comes from maintaining a specific and simple focus during the match especially when under more pressure. This clarity of objective improves the psychological aspect through specific focus.
Give this a try and let me know how you get on!
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