l Cyrus Poncha's squash blog: April 2005

Wednesday, April 20

Dipika and Harita win down under

Promising juniors Dipika Pallikal and Harita Om Prakash won the under-15 and under-13 titles respectively in the Dittmar Challenge National junior squash series at Adelaide

Tuesday, April 19

Eat right

Carbohydrates Give all the cells in your body the energy they need. For energy that you'll use right away, your body takes those carbs and turns them into glucose, which is carried in your blood to all the cells in your body, and gives you energy.
Your cells can only use so much glucose at one time, this leftover glucose is stored in your liver and muscles, and called glycogen. The glycogen that doesn't fit into your liver and muscle cells is turned to fat. Glycogen is released for quick energy when you're exercising. Carbs should account for 55% to 65% of the total calories consumed every day.
Simple carbohydrates are absorbed into your blood much faster, and while they provide some really quick energy, they can often come with lots of fat and lack important vitamins that your body needs. Complex carbs are better when you are exercising or playing in a game, because you can count on them to give you energy that lasts through the five setter.
Sources:
Simple carbohydrates: Apples, bananas, grapes, raisins oranges, pears ice cream and frozen yogurt
Complex carbohydrates: Grains, bread, cereals, pasta, potatoes, rice, oatmeal, pretzels, bagels. corn, potatoes, sweet potatoes, tomatoes, carrots, cucumbers

Fat is the body's major form of energy storage are of two types. Saturated fatty acids come from animal foods like meat, milk, cheese, and some oils that come from plants. Unsaturated fatty acids come from plants and fish.
Fat insulates our bodies from the cold and provides some cushioning for our organs as well as giving our bodies energy. Some fats help to make up important hormones to keep our bodies at the right temperature or keep our blood pressure at the right level. Fat helps you have healthy skin and hair. Good sources of energy for extended endurance training but provide very little energy during high intensity training. Fats should make up not more than 15% of the daily calorie intake. Most athletes would do well to reduce their fat calories by consuming fewer amounts

Avoid in excess: Cheese, peanut butter, butter, fried food, nuts, junk foods, cake, saturated salad oils, gravy, fatty meats

Proteins
Our body uses protein in lots of ways. Protein's biggest job is to build up, keep up, and replace the tissues in your body also supply small amounts of energy for muscular contraction. Your muscles, your organs, even some of your hormones are made up mostly of protein. Proteins make hemoglobin, the part of red blood cells that carries oxygen to every part of your body. It even makes antibodies, the cells that fight off infection and disease. Athletes consume about 2 grams of protein per kilogram of body weight per day, which is more than enough for an active squash player

Sources: Meat, fish, eggs, poultry, milk, cereals, dairy products, beans and nuts

Vitamins
Vitamin A keeps the skin, eyes and reproductive system healthy. Milk products, liver, fish, broccoli, carrot, spinach, cantaloupe, squash and sweet potato.
Vitamin B protects your muscular and nervous systems and helps release energy from food. Whole grain products, enriched breads and cereals
Vitamin C maintains your body cells and connective tissue and may help strengthen the immune system. Broccoli, citrus fruits, strawberries, peppers tomatoes
Vitamin D helps bones absorb calcium to make them strong. Fortified milk, fish, and sunlight.
Vitamin E helps produce red blood cells and may help prevent heart disease. Spinach, vegetable oils, whole grains and nuts
Vitamin K helps the blood clotting process. Broccoli, cabbage, liver, soybeans, green leafy vegetables and alfalfa.

Minerals help the body function properly. They help regulate body fluids, nerve impulses, and muscle contractions. They work along with vitamins to help release energy from food.
Calcium helps build strong bones and teeth, regulate the heartbeat, and contract muscles.
Fluoride helps fight tooth decay.
Iron, one of the most important minerals for athletes, helps red blood cells carry oxygen throughout the body's bloodstream.
Sources:
Calcium-milk products and dark green leafy vegetables (like spinach)
Fluoride- fluorinated water and toothpaste.
Iron-dark green leafy vegetables, raisins, cream of wheat, oatmeal, beans, vegetarian chili, eggs, fish, legumes, liver, meat and poultry


Water
A calorie free source of fluid, used to keep your body going during exercise. Your heart rate increases 8 beats per minute for every litre of sweat lost. Dark urine indicates inadequate re-hydration. Drink at least 2 cups of water for every 15 min of exercise.

On court movement

Move badly and you will probably play badly too. Court movement is one of the most important elements in the making of a champion. Good footwork and movement are necessary to enable a player to approach the ball to position himself correctly to hit the ball.

Movement consists of footwork, balance, weight transference and even rhythm. Proper footwork should be learned because a player moving correctly will rarely find himself in a bad position for hitting the ball. Moving incorrectly causes the player to put him self under pressure, he will often hit from an incorrect position which reduces control, consistency and his recovery.

When moving to the ball the player should remember the following:

-Watch the ball and make eye contact with the ball always
-Make the first movement (balanced quick step) quickly from the T
-Take long balanced strides rather than short, quick strides
-From a ready position the first foot to move in the normal turn must be the foot opposite to the side of the intended stroke. E.g. Forehand shot by right handed player - move left - right- left. Opposite for backhand
-Turn with hips and feet keeping the upper body passive
-Always keep the racket head up for an early preparation of the backswing before approaching the ball

Signs of bad movement
=Players take a series of short steps to the ball, giving them no firm grounding to hit the ball. Too many steps take the player too far from the T and there is no time to recover the T in order to cover the next shot.
=The player is too close to the ball and no space is created to allow early racket preparation and correct choice of shot. Technique is restricted causing errors to occur under pressure.
=When players fail to stretch to the shot when clearing the ball, they can not clear to the T fast enough. They will be busy trying to get away from the line of the ball, often moving back to the T via the wrong route.
=Incorrect movement affects breathing, resulting in short shallow breaths which accelerate tiredness.
=No flow to the game, resulting in a rushed frantic style with little time to consider tactics.
=Players feel rigid and tense with no feeling of freedom as they play, affecting RHYTHM which is fundamental to the game of squash.

How should I improve my movement?

Shadow training - Repeated movement as if to play an imaginary shot, from the T to the different corners of the squash court in a sequence. These are done with the racket but without the ball.

-Starting from the T, you move towards the forehand front wall as if to play a drive with a complete swing.
-Move backward to the T and stay in a ready position
-Move to the opposite side (backhand) as if to play a backhand drive and move back to the T
This can be repeated 10 times on each side, which should take 1 min.

Once you are satisfied with your forward movement, move to the other parts of the court - side, behind on the straight, backhand and forehand sides. Another variation is to stand at the "T" and to move to various corners of the court called randomly by a colleague.

Drills - Practice makes Perfect

Hard practice for 30-45 minutes is better than 'dithering about' for two hours.
Accuracy and consistency in feeding is important to practice effectively.
Practices on forehand and backhand side.
In feeding and shot sequences the players hit alternate shots.
Target areas should get smaller as accuracy improves.
Practices should be played at the appropriate pace for the standard of the players, can be made more demanding by increasing speed.
Practices should be scored, using the American system as this gives more incentive to the players.
Practices should be timed.
These practices are for a right handed player. Please reverse for left handed players.

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Service
General Notes:
Lob serve should be hit high on the front wall, aiming to hit the side wall near the back of the court and drop to the floor near the back wall.
Hard serve is hit just above the cut line on the front wall, aiming to hit the side wall, low down, just behind the service box. It can also be aimed to a length straight at the opponent or close to the half-court line.
Service-Solo
Ten lob serves to target area at back of court from each service box.
Ten hard serves, aiming for target areas near the side wall, half-court line and centre of back quarter.

Service-Pairs
Service can be used to start many of the practices for other shots.
Service competing with partner for points. Serve into back quarter for one point. Serve into back quarter behind back of service box for two points. Serve into back quarter behind back of service box off side wall for three points.

Service-Threes
Third player in front of short line attempting to catch the ball. When scoring: Should a catch be made, no points for the server. Should the ball be stopped but not caught, one point. Should catcher step behind short line, three points.

Forehand & Backhand Drives
Ball should be aimed to go close to the side wall.
First bounce should be around the back of the service box.
Second bounce near the back wall
Ball should slide into the side wall near the back of the service box
Ball should not be aimed too near the corner on the front wall, as it will hit the side wall too early.

Straight Drives-Solo
Consecutive drives, aimed for a decreasing target area, progressing from the whole back quarter to the width of the service box, then a narrow channel along the side wall, or the service box.
Consecutive drives to land behind service box.
Drive alternately above and below the cut line.
Drive alternately short and long to move backwards and forwards.
Overhit drives-play ball continuously off back wall.
Three good length drives, one short, continuously.
One hard low shot, one higher recovery shot, continuously.
Set number of good length shots, set up easy short shot, play next shot to perfect length into marked area in back corner of the court.

Straight Drives-Pairs
A feeds from behind, straight short ball for B on T to hit to good length.
A feeds from behind, X-court short, for B on T to hit alternate forehand and backhand drives to good length.
A feeds alternate forehand and backhand boast from behind for B on T to hit alternate forehand and backhand straight drives to a good length.
A feeds any length X-court, for B to hit alternate forehand and backhand drives.
A feeds any short shot from behind, i.e. boast, straight or X-court drop, or reverse angle. B plays straight drive.
A plays boast from behind, B plays either straight or X- court drive, trying to wrong foot A and win the rally.
Starting with a service or straight shot, both play good length straight drives into a target area the width of half- court, service box, or less, from short line to back wall. Move to T after each shot. Aim for up to 50 shot rally.
As above, but score to 15, winning point if play winner, force boast, or opponent's shot goes out of court or misses target area. Stay in same half court for whole game.

Starting with a service or straight shot, play rally down side wall making partner move forward and back by playing both short and long shots.
As above, but score to 15, using target area width of half court, decreasing to service box or less.
Starting with a service or first straight shot, play two or more straight drives, then boast, then same number of straight drives, on the other side, then boast, etc.
Starting with a service or straight drive, rally down side wall. One or both players play random boast.
Starting with a service or first straight drive, play two or more straight drives, then X-court, then same number of straight drives, X-court, etc.
Starting with a service or straight drive, rally down side wall. One or both players play random X-court.
A plays any short shot or straight length drive. B plays straight drive.
A plays boast, B hits straight drive; score and lose point if straight drive hits side wall before back line of service box.
A plays X-court or serves, B plays straight, A plays straight, B plays boast, A plays X-court, etc.
As above, but with option to boast instead of first straight shot.
A plays X-court or serves, B plays straight, A plays boast, B plays X-court, etc.
As above, but with option to boast after X-court.
A serves or plays straight drive, B boasts, A drops, B plays straight drive, A plays straight drive, B boasts, etc.
As above, but with option to boast first straight shot.
A serves or plays straight drive, B boasts, A drops, B plays straight drive, A boasts, etc.
As above, but option to play straight or X-court drive.
A plays straight or X-court drive, B plays boast or straight.
A plays any short shot from back corner of the court, B returns ball to A's side of court with straight or X-court drive.
A serves or plays straight drive, B boasts, A drops, B drops, A plays straight drive, B boasts, etc.
A serves or plays straight drive, B boasts, A drops, B drops A plays straight or X-court, B boasts etc.
A boasts, B drops and then straight drives own shot. A boasts etc.
A serves or plays X-court drive, B plays straight drive and boasts own shot, A plays X-court drive, etc.

Straight Drives-Threes
A on T plays straight drives, B and C with a ball each feed alternate short straight shots from behind, so that A has to move as fast as possible from side to side. Either count the number of shots that land behind the short line in two or three minutes or check time taken to hit 100 shots into the target area. Alternatively, the players can do a forfeit of shuttle runs or an exercise when they have made three mistakes.
Circling-for three or more. Players take turns to straight drive the ball to land in the service box, then move to T and join back of queue. Aim for longest rally or drop out after losing three lives.
A on T plays a number of straight drives; B and C with a ball each feed alternately. B feeds a short straight shot from behind and C feeds a straight length from in front. B and C then change roles so that B feeds length and C feeds short.
A on T plays straight length shots. B and C feed any straight or X-court short shot from behind.
B feeds high straight shot for A to volley. C feeds straight shot for A to drive. B and C then change roles.

Straight Drives-Conditioned games
One player can play only straight shots-short or long, hard or soft, may only boast if necessary from back corners.
One player may only play straight length shots, i.e. loses point if ball bounces in front of short line, or wrong side of court. With increasing accuracy, may use only width of service box.
One player may only win rally with straight length.
One player only plays length, straight or X-court.
Both players only play lengths, initially using half court, progressing to width of service box only.

Cross Court Drives-Solo
Set up easy shot, hit X-court for ball to die in back corner.
Two straight shots then X-court drive for ball to die in back corner.
One straight drive, one boast, then X-court for ball to die in back corner.
Overhit straight drive, play X-court for ball to die in back corner.
Cross Court Drives-Pairs
A feeds short X-court from behind, B plays X-court to length as a continuous rally.
A feeds any length X-court, B plays X-court length.
A feeds short straight shot, B plays X-court length.
A plays boast, B plays X-court length.
A plays boast, B plays straight or X-court length.
Starting with a serve, play two or more straight drives, then X-court, then same number of straight drives, then X-court. etc.
Starting with a serve, play either X-court or straight length Try to volley any weak X-courts.
A serves or plays X-court drive, B plays straight drive, A plays boast, B plays X-court etc.
As above, but have option to boast after X-court shot.
A serves or plays X-court drive, B plays straight drive, A plays straight drive, B plays boast, A plays X-court.
As above, but have option to boast after X-court.
A serves or plays X-court drive, B plays straight drive,
A feeds any short shot from behind, B plays straight or X- Court drives.
A feeds any short shot from back corner of court. B returns ball to A's side of court with straight or X-court drive.
A plays straight or X-court drive, B plays boast or straight drive.
Cross Court Drives-Conditioned Games
A can only play length shots either straight or X-court, loses point if ball bounces in front of short line, boast only from back corner.
A can only play X-court shots, B plays normal game.
One player can only win rally with X-court length.

Short Kills
Hit ball fast on top of bounce.
Aim low on front wall to die in the nick near the front wall.
Easier to play from front of court.

Short Kills-Solo
Set up high bouncing straight shot and try to hit fast into nick. Try straight and then X-court shot. Straight Short Kill-Pairs
A feeds from behind, short straight, B tries to kill into nick.
A serves, B plays short X-court, A kills short straight shot into nick.
A serves, B plays boast, A kills short straight shot into nick.
As above, rally should continue if possible after kill shot, with A playing short straight kill off every short ball.

Cross Court Short Kill-Pairs
A plays boast, B plays short X-court kill, A tries to pick up shot and boast to keep rally going.
A serves, B plays short bad X-court, A kills short X-court.
A serves, B plays boast, A kills short X-court.
As above; rally should continue if possible after kill with A trying to hit short X-court kill off every short ball.

Forehand & Backhand Boast
Ball should be aimed on nearest side wall, so that it lands in nick on opposite side wall near the front.
Alternative two wall boast is aimed to die after hitting front wall low.
Defensive boast is played from behind opponent and attacking boast usually from in front.

Boast-Solo
Set up easy straight shot for boast.
Two or more straight drives then boast, run to pick up for two or more straight drives on the other side then boast, etc., boast, drop, etc., so moving side to side.
From short line, straight drive, boast, drop, weak X-court, boast, etc
Throw ball to practice back corner boast: (a) throw onto backwall, play boast; (b) throw so that ball hits back wall then side wall, play boast; (c) throw so that ball hits side wall then back wall, play boast. Repeat in other back corner.
Boast-Pairs
A plays boast from back of court, B plays X-court drive. Increase speed as accuracy improves. Also vary length of X- court.
A plays boast from back of court, B plays alternate forehand and backhand straight drives to a length.
A plays boast from back of court, B plays either straight or X-court drives to wrong-foot A and win the rally.
Starting with a serve, play two or more straight drives, then boast; then same number of straight drives down other side wall.
Starting with a serve, rally down side wall, one or both players play random boast, then rally down other side wall.
A plays boast, B plays drop, A plays boast, B plays drive, A plays boast, etc. When B has hit 10-20 drives, switch sides for the drop, and drive and repeat with same number of drives.
A plays alternate forehand and backhand boast, B may straight drop or drive.
A serves or plays X-court drive, B plays straight drive, A boasts, B plays X-court, etc.
As above, but option to play boast instead of straight drive.
A serves or plays X-court drive, B plays straight drive, A boasts or plays straight drive, B plays X-court from boast or boast after straight drive, etc.
A serves or plays X-court drive, B plays straight drive, A plays straight drive, B boasts, A plays X-court, etc.
As above, but option to play boast instead of first straight drive.
A plays X-court from front of court, B plays straight drive, then boasts own shot.
A serves or plays straight drive, B plays boast, A plays drop, B plays straight drive, etc.
A serves or plays straight drive, B plays boast, A plays drop, B plays straight drive, A plays straight drive, B plays boast. etc.
A serves or plays straight drive, B plays boast, A plays drop, B plays drop, A plays straight drive, B plays boast, etc.
A serves or plays straight drive, B plays boast, A plays drop B plays straight or X-court drive, A plays boast, etc.
A serves or plays X-court drive, B plays boast, A plays drop, B plays X-court drive, A plays boast, etc.
A serves or plays X-court drive, B plays boast, A plays drop, B plays X-court drive, A plays straight drive, B plays boast, etc.
A serves or plays X-court drive, B plays boast, A plays straight or X-court drive, B plays straight drive, A plays boast, etc.
A serves or plays X-court length, B plays boast A plays X-court short, B plays boast, A plays X-court length etc.
A feeds any short shot from behind, i.e. boast, drop or reverse angle. B returns ball to A's back quarter of the court, using straight or X-court drive.
A feeds any short shot from behind, B plays straight drive.

Boast-Threes
A plays X-court, B and C take it in turns to boast, moving to T after playing shot.
A plays alternate forehand and backhand straight shots from T. B plays backhand boast, C plays forehand boast.
A plays backhand straight drives from front, B plays forehand straight drives from front, C plays alternate backhand and forehand boast from behind.
Boast-Conditioned Games
A plays only straight drives and boasts, B plays normal game.
Play normal game but only two areas of court into which players can hit the ball: (a) width of service box in front of short line to front wall or (b) width of service box on other side, behind short line to back wall. This area can be further restricted to behind service box.

Forehand & Backhand Dropshots
At lower standard of play dropshots are best played off a short ball or boast because of accuracy needed.
More experienced players play them from anywhere on the court.
Ideally ball should hit front wall first, then side wall near floor, or into nick.
Straight drop effective as does not have so far to travel and dies quickly.

Straight Drop-Solo
Set up easy short straight shot. Drop into front then side wall.
Feed shot onto front wall, side wall, then drop.
Play two or more length drives, drop from behind short line.
Straight Drop-Pairs
Both players at front of court, A feeds ball onto front wall, B standing just in front, plays drop. To progress, A tries to return ball for continuous feeding.
A feeds 100 straight shots continuously from front of court. B plays straight drop or drop volley. Count mistakes. Should be less than ten.
A serves, B boasts, A plays drop, end of rally.
A serves, B boasts, A plays drop, B plays drop, A plays drop, etc., both moving to middle of court after playing shot.
A serves or plays straight drive, B boasts, A drops, B drives straight, A drops, B straight drive, etc.
A serves or plays straight drive, B boasts, A drops, B drops, A drives straight, B boasts, etc.
A serves or plays straight drive, B boasts, A drops, B drives straight. A drives straight, B boasts, A drops, etc.
A serves or plays straight drive, B boasts, A drops, B drops, A drives straight, B drives straight, A boasts, B drops, A drops, etc.
A boasts from back of court, B drops. then straight drives own shot, A boasts, etc.
A plays straight drives from front, B plays straight drops from back.
A plays straight or X-court from front, B plays straight drops from back.
A serves or plays straight drive, B plays boast, A drops, B plays straight or X-court drive, A boasts, etc.
A plays any short shot, i.e. boast, drop or reverse angle, from back quarter of the court, B returns ball to A's back quarter of the court.
A plays any short shot from back of court, B plays straight drive.

Straight Drop-threes
Circling, each playing dropshot.
A serves, B boasts, C waiting on T drops-static practice.
A on T plays straight drive, B from back or forehand side, plays any short shot, C from backhand side does the same.
Using two balls, A on T plays straight drive; B and C from back (one on each side of court) play straight drop alternately.
A on T plays straight or X-court drive, B and C from back play straight drop.
Straight Drop-Conditioned games
Both players can only win a point if they win the rally on a dropshot.
One or both players must always play drop after boast, lose point if do not attempt to do so.
Apart from serve, game to be only played in front of short line.
Player scores a bonus point if they can win the rally with a straight drop.

Cross Court Drop, Reverse Angle and Short Angle
Cross court drop should hit front wall, then side wall near the floor. The shot is effective if played accurately, but will bounce out into middle of court because of the angle if played badly.
Reverse angle hits the opposite side wall first, then front wall.
Short angle is a boast played close to the front wall.
The following practices are particularly suitable for these shots, but most of the straight drop practices can also be used.

Cross Court Drop, Reverse Angle and Short Angle-Solo.
Feed easy straight shot, X-court drop or reverse angle, or short angle.
Feed shot onto front wall, side wall, play X-court drop, reverse angle or short angle.
Three long drives, X-court drop from back of court, or reverse angle.
Stand in front of short line, hit alternately front wall, side wall and side wall, front wall, aiming very close to the corner.
Cross Court Drop, Reverse Angle and Short Angle-Pairs
A feeds easy straight shot from behind, B on T plays X-court drop, short or reverse angle.
A plays straight drive, B plays X-court drop, continuous rally.
A plays X-court drive, B plays X-court drop or reverse angle.
A serves, B plays boast, A plays X-court drop, B plays drive, A plays boast, etc.
A feeds short straight shot from front of court, B plays short angle.
A serves, B boasts, A plays short angle, B drives, A boasts, etc.
A serves, B boasts, A plays short angle, B plays short angle, A plays short angle, etc.
A plays long X-court, B boasts, A plays short X-court, B plays short angle.
A plays boast, B plays drop, A plays short angle, B plays drive, A plays boast, etc.
A plays straight length or short, B plays boast.

Cross Court Drop, Reverse Angle and Short Angle - Conditioned Games
Both players can only win a point if they win the rally with one of these shots.
One or both players must always play a short shot after the boast.
Apart from the serve, game to be played only in front of short line.
Players score a bonus point if they can win the rally with a short shot.

Forehand & Backhand Lobs
Ball should be aimed high on front wall.
The ball should land behind the service box, so that it dies into the back wall.
Cross court lob should be high enough over the T so that it cannot be intercepted on the volley.
Straight lob should be close to side wall.

Lobs-Solo
Feed short shot, lob straight to drop in back of court.
Feed short shot, lob X-court.
Boast from in front of short line, lob straight or X-court.
Boast from in front of short line, drop, lob straight or X- court.
Boast, lob X-court, straight drive, boast, lob X-court, etc.
Boast, lob straight. straight drive, boast, lob straight, etc.

Pairs
A feeds short straight shot from behind, B on T plays straight
A feeds short X-court, B plays X-court lob.
A plays boast from back, B plays X-court lob.
A plays boast, B plays straight lob.
A plays boast, B plays straight or X-court lob.
A serves or plays straight drive, B boasts, A lobs straight B drives straight, A boasts, B lobs straight, etc. (Have option to play another boast after lob, if lob too good to drive).
A serves or plays straight drive, B boasts, A lobs X-court, B drives straight. A boasts, etc. (Have option to play boast if lob too good to drive).
A serves or plays straight drive, B boasts, A drops straight, B lobs straight, A boasts, etc.
A serves or plays straight drive, B boasts, A drops straight B lobs X-court, A drives straight, B boasts, etc. (Boast if lob too good to drive).
A serves or plays drive, B boasts, A drops straight, B lobs straight or X-court, A boasts, etc.
A serves or plays straight drive, B boasts, A drops, B lobs straight or X-court, A drives straight-t, B boasts, etc. (Boast if lob too good to drive).
A serves or plays X-court drive, B boasts, A drops, B drops, A plays X-court lob, B boasts, etc.
A serves or plays straight drive. B boasts, A drops, B drops, A plays straight or X-court lob, B boasts, etc.

Lobs-Threes
A plays straight lobs from T. B plays forehand boast from back of court, C plays backhand boast from back of court.
A plays X-court lob from front of court, B and C take it in turns to play boast. Move to T after the boast.
A stands on T and without moving, tries to volley the X-court lob played by B, which C boasts.

Lobs-Conditioned Games
Both players can only win point if they win a rally on a lob
One player must play only length shots, mainly lobs, i.e the ball must land behind short line.
One or both players must always play lob after boast, lose the point if not attempting to do so.
One or both players must always play lob after drop, lose the point if not attempting to do so.

Forehand & Backhand Volleys
Length Volleys
General Notes
Volleying straight to a length the ball should run close to side wall.
Ball should slide into the side wall near the back of the service box.
Ball should bounce first around the back of the service box. Second bounce near the back wall.
Second bounce near the back wall.
Cross court length volleys should die in opposite back corner.
Length Volleys - Solo
Alternate drive and volley.
Volley rally, start close to the front wall, move two paces further back after hitting six or more consecutive volleys at each distance.
Start near the front wall, gradually moving back while keeping ball going to behind service box, then forward again.
Alternate forehand and backhand volleys.
Round the clock volleys - hit one forehand, one backhand, two forehand, two backhand etc up to twelve.
Two or more straight volleys, one X-court to length.
Stand close to front corner, volley alternately forehand and backhand, hitting side wall, front wall, then front wall, side wall, close to the corner
Length Volleys-Pairs
A feeds alternate low and high shots from behind, B on T plays alternate straight drive and volley.
A feeds high straight ball from behind, B on T plays straight volley. Continuous feeding.
A feeds high X-court from behind, B on T plays straight r volleys, therefore both play alternate forehand and backhand.
A feeds high straight ball from behind, B plays X-court volley; both players are hitting alternate forehand and backhand.
A plays straight ball to forehand, B volleys straight, A plays X-court to backhand, B volleys X-court backhand to A in back forehand corner.
A plays either straight or X-court feed, B must play only straight volleys.
A plays either straight or X-court feed, B must play only X-Court volleys.
Both players must play every ball on the volley, lose point if ball bounces before reaching short line. Rallies will probably be short.

Volley Boast
Ball should be aimed down to hit front wall then side wall near '
Straight volley will get there quicker and not give opponent
Cross-court short volley effective depending on position of more than straight volley.
Volley boast is played onto nearest side wall and aimed to hit wall low and nick on opposite side wall near front.
Short Volleys and Volley Boast-Solo
Set up high shot, volley straight into front corner so that ball
Set up high shot, volley X-court in-o front corner.
Set up high shot, volley boast.
Alternate ;drive and short volley either straight, X-court or
Two or more length volleys, one short volley either straight , X-court or boast.

Short Volleys and Volley Boast-Pairs
A feeds high straight ball from behind, B on T hits short , straight volley or volley boast.
A feeds high X-court ball from behind, B on T hits short straight volley.
A feeds high straight ball for B to play X-court volley.
A feeds high X-court ball for B to play X-court short volley.
A feeds high straight ball from behind for B to hit length volleys; on the fourth shot, B hits either straight or X-court short for winner.
A feeds from behind either straight or X-court, B plays length volleys, then chooses ball to hit short for winner. .
A feeds straight from behind, B plays either short or long straight volley, but loses life if ball bounces between short and long target. Play first volley long.
A serves, B plays bad X-court return, A intercepts to play short volley into nearest corner.
A serves, rally down side wall, both trying to intercept on volley, playing length volleys and choosing right shot to go for short straight winner. (It is easier to play the shot when the ball' is some distance from the side wall, i.e. nearer the middle, to give a good angle).
A plays short drive or short volley from behind, B on T must pick-up shot and play high shot straight or X-court for A to volley etc.
Continuous rally-A hits any short shot, B hits straight or X-court lengths. As soon as A hits winner, roles change.
A serves or plays X-court drive, B plays straight drive, A plays trickle boast, B plays X-court. A tries to intercept and hit short straight winning volley, if not rally continues. Boast, X-court, straight, etc.
A serves, rally down side wall, trying to intercept on volley, choose appropriate shot to try to hit X-court short volley or boast winner; if not winner, then rally continues on other side of court.
A plays a short volley or any other short shot. B returns shot to A's side of court with straight or X- court drive or lob.
A plays a short volley or any other short shot, B hits straight , drive or lob.
Short Volleys-Threes
A on T hits alternate forehand and backhand short straight volley; B and C feed a high straight shot with a ball each from behind. Make A play into target area and count number of times does so out of certain number of shots given.
A on T hits short straight volley one side, long volley the other. B and C feed with a ball each from behind. Hit 50-100 volleys, then change sides for short and long volley.

Short Volleys and Volley Boast-Conditioned games
Both players can only win a point if they win the rally with a short volley or volley boast.
Players score a bonus point if they win the rally with a short volley or volley boast.
Play game in restricted area of court, either using only a channel either side the width of the service box, or a short channel from the service box to the back wall on one side and from the short line to the front wall on the other. These areas allow quite a wide variety of shots to be played, and can therefore be used as conditioned games for other shots.

Do send me a mail for more info, tips and drills to hone specific strokes

A bit of thought goes a long way

When you have confidence you game can reach new heights, here are some pointers to enable you to build and maintain your confidence:

-Improve your preparation routine: The more prepared you feel going on court, the higher and more stable your confidence level. Make everything precise and predictable, your practices, your diet, your pre-match preparation etc..

-Make a realistic plan with challenging, measurable goals: The goals could cover physical development, strokes, fitness, diet, training etc.

-Get fitter: The fitter you are the more stress you can take mentally and emotionally, thus increasing your confidence.

-Think positive: Confidence is powerfully influenced by what you think, say to yourself and act. Learn to try to be positive, no matter what the situation.

-Learn from your failures and then forget them: If you have had a bad loss, learn any positive lesson and then forget it. Don't carry mistakes with you in the future, correct them and move forward.

Fitness Formula for Squash

Squash is an attritional battle, i.e. strength, fitness & endurance count.
Most attacking shots do not result in winners, i.e. they are returned thereby prolonging the rally.

Fitness Formula for Squash consists of a number of items:
1. Cardio-respiratory fitness
2. Muscle endurance, a combination of the ability to deliver appropriate anaerobic and aerobic power together with the ability to recover
3. Muscle strength, which is more important in tennis than the other racket sports
4. Muscle speed, an important component of power in all the racket sports; 5. Flexibility
6. Low percentage body fat.

As mentioned above, a squash player must have the Endurance to play a five set match. This means that you must have the heart/ lung strength, as well as muscular capacity, to sustain a lengthy session of exercise. For the average person, endurance translates into a store of daily energy that isn't depleted by stress or illness.

Aerobic exercise builds endurance, and jogging is one of the easiest forms of aerobic exercise. Your endurance goal should be to complete a 30 minute jog, either in place, indoors or outdoors. Endurance development isn't achieved by forcing your body to a one-time, beyond your capacity test. Beginning developing your endurance by developing your personal fitness in a consistent, moderate manner.

Flexibility refers to the ability to perform a movement over a wide range of motions. Improved flexibility will lead to :
-Greater ease in execution of rapid complex movements
-Enhanced performance of technical skills
-Reduction in the number of injuries due to over stretching of muscles, tendons and ligaments surrounding joints

Flexibility training should precede all other aspects of training to prevent injury. Flexibility is joint and location specific, and aspects of speed, strength, endurance skill are interrelated.

Neck - Forward /Side bends, Rotations
Shoulder - Arm circles/ rotation/ overs/ reaches, Shoulder circles, Pull through
Elbow - Tricep stretches
Lower arm - Wrist bends
Trunk - Forward bends/ Twists/ Side bends
Hips - Quad/ Hamstring stretches, Front /Lateral strides
Ankles - Achilles stretches, Ankle extenders
Knees - Quad stretches, Hamstring stretches

Do remember to do exercise very gradually and do not over do any activity. Please mail me for any additional info

Building the perfect squash player

The development of leg and arm strength involves two steps.
1-Increasing the strength of the muscles that are used during the squash game
2-Increase overall muscle speed and endurance

Breathing and mental concentration at all times is very important. Always exhale on exertion and as you inhale imagine you are bringing in energy.

The first step can be achieved by using conventional weight training programs. For squash, the strength training relates strictly to the upper body since leg power is developed in the anaerobic on court program.

Players should start any strength workout with the flexibility warm-up. Using light weights such as dumbbells or ideally pulley weights, you should do 3 set of weights (20 times, 10 times and 5 times) increasing the weight after every set. The 20-10-5 routine will build up strength and local muscle endurance with little bulk. For each set use a weight which makes the last few repetitions difficult.

The second step involves introduction of specific drills to allow the player's strengthened muscles to do fundamental squash movements at progressively higher

Push ups
Target muscle group Shoulders, chest, triceps
Variations
Regular (from toes)
From knees
Up from knees, down from toes
Hands wide
Hands out front
On fingertips
Head stand push up on wall
One hand
Incline

Sit ups /Crunches,
Target muscle group Abdomen, hip flexors
VariationsHand and shoulder curl
Bent knee
Legs bent, in air or on bench
Incline curl ups
With twists

Chin ups
Target muscle group Shoulders, biceps
Variations Overhand
Underhand
Rope climb (with / without feet)


Weight routines Target muscle groups
Chest/ bench press - Pectorals, triceps, deltoids
Hamstring curl - Hamstrings
Half squat / leg press - Quads, gluts, hamstrings, spinal erectors,
deltoids, abdominals
Bicep curl - Biceps, brachialis
Lateral pulldown - Lats, biceps, traps, rhomboids, deltoids
Calf raise - Soleus, gastrocs
Tricep press - Triceps, lats, pectorals

Motivation

Remind yourself why you play: To have fun, to improve and progress and to be with others who enjoy the game

Analyse your mental strengths and the areas in which you would like to improve. Approach each practice and match as an opportunity to learn

Effort is the key to learning and improving. Evaluate your level of effort and constantly seek to raise to a level of effort

Develop goals that you work on daily. Process goals have to do with HOW you play, rather than the result or outcome. Emphasising the process will lead to the strongest performance. The strongest performance will produce the highest possible results.

Learn very simple relaxation exercises to help you calm yourself when you need to before or during your match. Such as :
=Taking a series of regular deep breaths and slow exhaling
=Having a word or phrase that you associate with feelings of calmness and relaxation
=Alternating squeezing and relaxing your hand as it grips the racquet
=Focusing your eyes on the centre point of the strings of your racquet

Think of concentration as a skill. It is closely connected with the abiltity to stay relaxed in competition

Analyse what you say to yourself as you play. Identify the things that you think or say to yourself that are not helpful and replace them with words or phrases that are positive, encouraging and conductive to strong play. Analyse your posture, physical appearance, and expression when you play. Adopt and practice a look of confidence, strength, energy and toughness.

Develop a plan that helps you prepare mentally and emotionally to play. Analyse its effectiveness each time you play and refine it periodically. Identify moments of challenge or potential distraction that may occur during your matches. Plan your ideal response to these challenges and practice them daily to prepare for match play

Approach competition as an opportunity to measure your play and progress against your own standards. Keep a performance journal, analysis of the mental and emotional aspects of your play.
For any assistance do send me an email

Commonly asked questions

Q: Which racket should I use?
A: The ideal racket would be the newer models due to their light weight and strength. A lighter racket is easier on the wrist, provides excellent racket speed, which helps in retrieval and deception. However a beginner could start with a slightly heavier racketwhich is strong enough to survive hits on the wall and not too costly.

Q:How do I generate more power in my shot?
A: Power is generated by the racket speed from back swing to point of contact. Other factors include grip, string tension, timing, body posture etc.

Q:At what age should I start weights?
A: Kids under 12 should only do free hand exercises such as sit-ups, pull-ups, push-ups, crunches. They could use a very light weight of 1-2 pounds (0.5 - 1 kg) for simple biceps curls. Older kids could do 3 sets of 20-10-5 repetitions with weights of 5-7-10 pounds respectively.

Q:What should my diet consist of?
A:Your diet should mainly consist of carbohydrates like whole wheat, bread, pasta, rice, cereal, pulses, apples, bananas etc. Proteins like cheese, milk products, meat & fish are also important. Vegetarians could increase the quantum of milk products in their diet. You must remember that during a tournament the body uses up the carbohydrates stored over the last 2-3 days, not what is eaten before the match. Reduce the intake of fried & fatty foods as much as possible.
Tips
=If you eat healthily, you will train harder, and be in better physical and mental condition.
=There is no perfect diet as everyone has different needs and requirements. The best diet is one that provides adequate fuel and is balanced with nutrients in the required amounts.
=Water and proper hydration are very important. Unreplaced fluid losses can impair performance. Please drink water as required by your system during training and tournaments.
=Eat well before tournaments, preferably carbohydrates.

Q:How much time should I spend on exercise?
A:It has been proved that running slowly for over 20 minutes burns fat as well as carbohydrates. Short, fast sprints burn only carbohydrates and not fat. Therefore a gradual level of exercise is preferred. Please excercise consistently and increase the level of exertion gradually.
Tips
=Correct warm up procedure is very important to improve your game as well as reduce the chances of future injury.
=Balance your on and off season training with a mixture of flexibility, aerobic, anaerobic and strength training. Training must be combined with appropriate diet and also provide adequate recovery periods for your body to rebuild and develop.
=Keep to your training schedule. Avoid short, hectic training and concentrate on longer and systematic training.
=Everyone needs as specific training programme. Your genetics, physical shape and training history will determine how much training you can do now and how your body's response to that training.

Q: How do I add variety to my game?
A: Deception is brought about by sleight of hand, wrist, arm, foot or body. It is the hallmark of every great squash player and can be made effective by using it judiciously.
The most common form is using your wrist to change your shot at the last instant, sending your opponent the wrong way. Common combinations are Cross court instead of a straight drive, boast instead of a kill, drop instead of a drive. Deception using the arm consists of modifying your backswing to play a different shot e.g. full backswing resulting in a drop, full blooded drive with minimal backswing.Your opponent can also be deceived by playing a shot of the wrong foot. Your body can also be used to hide the shot being played at point of contact by playing a shot with the follow through of another e.g. crosscourt played with a down the line follow through.

Q: How can I move faster around the court?
A: You movement on court is dependant on your body strength, speed, stamina as well as footwork. As a general rule it is better to take medium strides to the ball keeping your balance. You may however be forced to take a longer last stride, but you must ensure that you are able to maintain adequate balance to play your shot & recover for the next one. You must also not run into the ball or wall too fast or play the shot of the "wrong" foot. Good movement starts at the T, where you should be maintain good stance and also ensure that your racket head is up. The first stride is often the most important and quick movement off the T should be practiced by shadow training to all 4 corners.
Tips
=After every shot move to the 'T', your eye on the ball and opponent always.
=Generally take long strides to the ball so the body is in recommended position when playing the stroke, and can also recover quickly for the rally. Practice correct movement by on court shadow (ghosting) routines.
=Fluid movement is achieved by reading your opponents game and watching the ball at all times.

Q: I am unable to focus and concentrate during a game, what should I do?
A: However fit & strong you are your state of mind plays an important part in your final success. Pre match pressure and match pressure due to a bad shot, crowd, incorrect referee call etc. can take its toll on every ones game. You must learn how to handle pressure by setting yourself attainable goals and avoiding creating some of it for yourself. If thing are going against you the simplest thing to do is to take a few seconds between points to calm yourself and try and reduce the tension.
Tip
=Try and spot your opponents strengths and weaknesses by watching their previous matches. Use this info to frame your game plan. Also learn from the pros by studying their matches on TV or video for tips and traps.

Q: What are the basic strokes?
Drive
This is the most basic and important of all shots. The drive played at different speeds and angles has to be the bread & butter shot of the squash player. Practicing the drive on both sides, keeping the ball as close to the wall is the starting point for any player. All players should practice drives for atleast 5 minutes before the start of any match.

Volley
The volley is taken early (before it bounces) and is can be used as an attacking stroke. Mainly played from the front of the court mainly at the T and is used to open up the opponent's game. The volley to the nick is risky but can be an excellent attacking shot.

Drop shot
Another attacking shot mainly played from the front. The drop is intended to move your opponent to the front on either side. A more difficulty variation is dropping from the back of the court, to catch your opponent off guard. The drop can also be made effective by using the side walls and nick.

Boast
This can be played from any where in the court and uses the side walls to change pace and direction. Boasts from the back court are mainly to retrieve the ball, even thought they can be used as an alternative to the drive for variation. The tickle boast is played from the front and uses the side wall to modify the speed and direction.

Q: How should I practice while playing against another player?
A: When playing at you club try and do the following:

a) Hit your basic length drive at 75-85 percent of maximum power for more control. Also hit the ball higher on the front wall to maintain depth and take your time over the stroke. Don't rush!
b) Attack only when you’re balanced and you can play the shot to best effect.
c) Conserve energy. Most attacking shots are returned – especially in the early games.

Against stronger players measure your success not only by the score but by how long the match lasts. Try and extend the rallys, you may win more points.

Against weaker players practice the attacking shots you don’t normally use. Try variations of serve, return of serve, drops, boasts, lengths, x-courts. However, please do not get carried away.

Against players of your level
Develop you game plan and put it to the test. Establish good length, attack only when necessary and play your favourite attacking shots. These matches often create the most mental pressure. The very fact that you have a plan will occupy your mind and help alleviate nerves.

Feel free to send me an email

Ten tips

Squash - A battle of wits, speed & stamina

1. Hit to a good length
Stroke the ball to the front wall with sufficient judgement to make it bounce at the back of the court behind the service box. The ball should never hit the back wall on the full or fail to hit the back wall, ideally after one bounce and die. Develop it, as a reflex action with practice, by hitting hard below the front wall service line, or soft above the service line. The objective is to confine your opponent to the backcourt, moving him out of the dominating position at the T.

2. Aim for the back corners
As well as good length the standard shot should be played to the back corner. One can see the opponent's options are reduced when you play in the back corner. Thirty feet away he can't attack and his swing is restricted. While playing a cross-court you should hit should hit wide so that he cannot reply with a volley.

3. Keep it close to the sidewall
As a routine, keep the ball straight, in the corners, along the sidewall (easier said than done). This will cause your opponent to move away from the T and hinder him from attacking or volleying. He will be on the defensive and there may be a possibility of a weak return.

4. The importance of the 'T'
Moving to the T after playing your shot is most crucial. This will allow you to move and pick up your opponents shot, be it a drop to front court or a shot to the back court. Generally take long strides to the ball, so the body is in the recommended position when playing the stroke, and can also recover quickly for the next rally. The player controlling the T will invariably control the point. Even after playing a drop or front wall boast you should move back to the T, to await your opponents stroke. Practice correct movements by on court shadow (ghosting) routines and shot specific drills.

5. Watch the ball
Some players find it hard to watch the ball, especially when the ball is hit behind the player, they just watch the front wall. Players also tend to lift their head to see their opponent's position, before playing their own stroke. Make it a practice to watch the ball unto impact on your and you opponent's racket. This will give you the extra milliseconds, to respond and can also avoid injuries of being accidentally hit by your opponent, his racket or ball.


6. Move your opponent around
It sounds simple, but most players tend to play strokes mechanically without relation to their opponent's position. Strike a balance between trying to hit winners or just defending and returning every ball. Try and spot your opponents strengths and weaknesses by watching their previous matches and also during knock up. Use this info to frame your game plan. Move your opponent to all four corners and especially if they have a weaker side, which should be exploited.

7. Eat smart
There is no perfect diet, as everyone has different needs and requirements. The best diet is one that provides adequate fuel and is balanced with nutrients in the required amounts. If you eat healthily, you will train harder, and be in better physical and mental condition. Water and proper hydration are very important. Unreplaced fluid losses can impair performance. Please drink water as required by your system during training and matches. Eat well during tournaments, preferably carbohydrates.

8. Think about your game
Squash is a mental as well as a physical sport. Analyze your strengths and weaknesses and try and improve upon them. Even if you do not have a coach take the advice of a friend. Also learn from the pros by studying their matches on TV or video for tips and traps. Check out the squash sites on the net.

9. Keep in shape
"You have to be fit to play squash, not play squash to get fit". Balance your on and off season training with a mixture of flexibility, aerobic, anaerobic and strength training and conditioning. Training must be combined with appropriate diet and also provide adequate recovery periods for your body to rebuild and develop. Stick to your training schedule, avoid short, hectic training and concentrate on longer and systematic training to avoid injury and build up your body's reserves. Everyone needs as specific training program, dependant on your genetics, physical shape and training history. This will determine how much training you can do now and your body's response to the training.

10. Have fun
In the end -it's just a game