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.

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