Professional Documents
Culture Documents
Squash
2
CONTENTS
INTRODUCTION TO SQUASH 3
If there is any support you feel The Royal Navy can give regarding this E. DROP (BEGINNERS) 12
project please contact 0870 333 0423. F. LOB (BEGINNERS) 13
UNIT 2 THE GAME: STUDENT NOTES (BEGINNERS) 15
Acknowledgements
SKILLS, DRILLS AND GAMES: STAFF/STUDENT NOTES
These notes have been compiled by the late Claire Chapman with the (PLAYERS) 17
assistance of:
Jan Graydon, BA BSc PhD Senior Lecturer PNL Mental Preparation A. STARTER GAME 18
Vivian Grisogono, MA (Oxon) MCSP Injuries in Squash
B. PLAYING THE CROSS-COURT SHOT 20
Craig Sharp, BVMSK MRCVS PhD (Director Olympic Medical Centre)
Physical Conditioning C. VARIATIONS ON THE VOLLEY 21
Joy Alexander Hall, B Ed Lecturer (PE) Sheffield University
Barry Mason, BSc Devonport HS D. VARIATIONS ON THE SERVE 22
Jane Poynder, former SRA National Coach E. ATTACKING WITH THE BOAST 23
Paul Wright, former SRA National Coach
The Squash Rackets Association F. ATTACKING SHOTS AT THE FRONT 24
G. DEFENSIVE PLAY 25
Editor: P. Edwards M.A.
H. VARYING THE PACE 26
UNIT 3 THE GAME 27
UNIT 4 PHYSICAL CONDITIONING 33
UNIT 5 MENTAL PREPARATION 37
UNIT 6 INJURIES IN SQUASH 38
UNIT 7 HISTORICAL BACKGROUND 41
UNIT 8 STRUCTURE OF THE SPORT 43
UNIT 9 CURRENT ISSUES IN SPORT: SQUASH 45
UNIT 10 SQUASH IN THE OLYMPICS 48
3
Introduction To Squash
Squash is a game which is gaining rapidly in popularity as an optional
activity in the 4th, 5th and 6th years at school. It is a relatively easy
game to learn and fun to play at any level of ability. The equipment
needed is not expensive and the only problem may be the cost of
court fees at clubs and centres. Most clubs have courts which are little
used during the day and many are willing to quote lower costs to
encourage use by schools at off-peak times.
The latest figures (1999) indicate that there are approximately 8,200
courts and 11/2 million squash players in the United Kingdom.
An estimated 25% of these players are women.
World wide there are thought to be 15 million squash players and the
game is played in more than 55 countries.
Learning to play squash is in some ways the same process as learning
a foreign language.
The skills are the basic vocabulary, while the drills and tactics form a
grammatical framework to fit the strokes into the game.
With a low level of skill it is possible to play a very enjoyable game
with a partner of similar standard, but with higher levels the
possibilities become almost endless and the whole game much more
interesting.
How you teach the game will depend on your teaching philosophy and
these notes will supply you with the information you need to teach the
game effectively.
The following are two suggested teaching models.
Warm Up
(details in Physical Conditioning page 33)
Cool Down
Analysis and Summary
4
Skills Development Sheet
Basic Skills The drive, the volleys, the service, the boast, the drop, the lob (pages 6-16)
Game-play Skills Playing straight length front and back. Playing cross-court shorts. Variations
on the volley and the serve. Accuracy and consistency of shots (page 22)
Tactical Skills Attack: Vary pace and angles of shots – boast, drops, short kills
Defense: Returning shot at length, good return of service, reach good
position in mid-court. Vary pace, deception, attack opponents
strengths and weaknesses. Speed to front of court. Cutting ball off
early (pages 24 and 25)
Training Skills Stamina, speed, strength, flexibility skills (page 35) mental preparations
(page 39)
Rules Playing, scoring, service, service faults. Hitting an opponent with ball.
Hitting yourself with the ball, time, officials and their function. Calls of play,
scoring system, interference (pages 29-31)
5
Unit 1
Introducing Grip, Drives and Simple Games
Organisation
Teaching points/Problems
A1. Figure. Bounce ball on
racket (forehand)
Stationary and moving
Target 5-10-15-20 shots
A1. i. Watch and hit
underside of ball
ii. Do not hit ball too high
Out line
Tin
Out-of-court line
Short line
Service box
Half court line
Scoring
A game is won by a player who first reaches 9 points. Only the server
may add a point to her/his score through winning a rally. If the
opponent wins the rally, she/he earns the right serve, and DOES NOT
add a point to her/his score. If the score becomes 8-all, then the
receiver must state whether she/he wishes the game to be played
to 9 (set 1) or 10 points (set 2).
Service
Server The server must have at least part of one foot completely within
the service box and not touching any line when the ball is struck
Receiver otherwise a foot fault is called. The service must hit the front wall
above the service line and bounce back into the opponent’s major
Figure 2 Serve and receive square (opposite back quarter). Each time the server wins the rally,
positions serve from right box
and therefore the point, she/he must serve from the other side.
Figure 2.
Service Faults
The server loses the rally and the right to serve when:
(i) There is a foot fault
(ii) The ball touches the floor or wall before the server hits it
(iii) The ball fails to hit the front wall before any other part of the court
(iv) The ball hits the front wall on or below the service line
(v) The ball (unless volleyed) fails to land in the opposite back quarter
(vi) The ball hits the tin or goes out of court
(vii) The server misses the ball or hits it twice
16
Safety
Being hit by the ball is painful and can be very dangerous. These
points will help to keep the game safe;
(i) Never swing the racket if another player is close
(ii) Never hit the ball if there is a player in front of you
(iii) Always knock before opening the court door. Look to see if a
player is near the door if there is a viewing panel
(iv) Do not leave squash balls on the court floor
The Ball
There are 4 speeds of squash balls. Faster balls (white, red, blue) are
easier for beginners because they bounce more.
On colder courts the ball bounces less, so faster balls need to be
used.
Blue dot – Fast
Red dot – Medium
White dot – Slow
Yellow dot – Very slow – match ball used for competitions
Tactics
You should be able to reach any shot if you are standing at the ‘T’
position in the centre of the court. Therefore, you should recover to
the centre of the court as quickly as possible after playing each stroke.
Essentially your aim is to control the centre of the court during a rally,
keeping your opponent running from side to side, or back and
forward. To do this you need to hit your shots away from the centre of
the court, and away from your opponent. The shaded area shows the
target area for your shots. Figure. 3/4
Tactical points are noted (T) (T) Weak shots from the back of the court usually lead to loss of the
rally.
(T) Players must be able to hit a good length and width from the front
and the back of the court.
(T) The ability to counter attack from the back of the court and return
length with length is essential.
18
A. Starter game
Players rally in pairs in half (side) the court, trying to play all shots
behind short line. SAFETY Only use both sides of the court if players
are accurate and well controlled. Record length of rally.
Problems will occur, particularly from the back of the court. Discuss
and practice.
Points to note
Movement on the court
The basic sideways position needs to be the same for the drive from
the back as it is for the drive from the front of the court.
Keep well away from the ball (racket length)
(T) Movement should be up or down the centre of the court, then
move to the side.
Figure. Movement on the court
(T) Aim the length from the front of the court into the service box.
Exaggerate the length from the back to make sure the ball goes deep,
by trying to hit the back wall first and bounce into the area behind the
service box.
As performance improves, the practices can be scored/timed to give
feedback and improve quality. Set a time or number of shots and
record the number of shots into the target area.
Check teaching points for the shots.
B
A Prepare for the shot with an early backswing.
A3.1 A feeds short, low shot
Practices
A1. Solo rally of consecutive shots which all bounce behind the short
line. As accuracy improves the target area can be reduced so that all
the shots land in the service box or into a thin corridor chalked on the
B floor.
A2. Overhit drives. Solo rally of consecutive drives played to hit the
A back wall first and high enough so that they can be hit after bouncing
A3.2 B drives straight on the floor.
A3 Figure. Player feeds short shot for partner to drive to length. A
small (A4) piece of card placed in the back corner of the service box
makes a good target to aim at.
A4. Player feeds shot into the service box for partner to drive or
volley to length. Aim to hit back wall and land in area behind service
box.
A5. Figure. Long and short – 3 shot sequences for 2 players of 2
straight length shots and 1 short shot, using 1 side of court.
Figure. A5.
A
B B
A A
B drives straight (forehand) A drives straight (forehand) B drops straight (forehand)
19
A6. in 3 s, two feeders with a ball each. Player A feeds short, player B
hits straight length, player C feeds into service box, player B hits
straight length. Score.
Figure. A6
B
C
B B C
A C A A A
A feeds short ball B drives straight C feeds into service box B drives straight
A7. Drive and boast. One player boasts for partner to drive straight.
Target 10 shot rally – Record
Figure. A7.
B
B
B
A A A B A
A boasts B drives A boasts B drives
A8. 2 Drives and boast – 3 shot sequence of two straight length shots
and boast. This makes each player hit one length from the front and
one from the back of the court.
Figure. A8.
B
A B
A A
A boasts (forehand) B drives (backhand) A drives (backhand)
A9. Conditioned game where one player returns every shot with a
straight length.
20
B. Playing the cross-court shot
(T) Cross-court shots need to be played with care as they go through
the centre of the court and if played at the wrong time or to the wrong
place can easily be cut off by the opponent.
Starter game
Play a game trying to keep opponent behind you. Use standard
scoring and rules.
Boast and Cross Court Drives
Analyse
a) if cross court shots are being played unintentionally
b) are they cut off by opponent – why?
Points to note
The ball should be hit when slightly further forward (approximately on
a line between front foot and nearest front corner)
B (T) Most cross-court shots should hit the side wall on a level with the
A back line of the service box and die away in the back corner.
A boasts (forehand)
(T) When opponent is well forward in the court, the shot should be
wider and hit the side wall further forward.
Practices
B
B1. Figure. Player for partner to drive cross court. Aim for side wall
near back line of service box.
A
B2. Figure. Boast – cross-court – straight length. This three-shot
B drives cross court (backhand)
sequence occurs constantly in the game in various different forms and
is a development of one used in the beginners section (D.5.) The
Figure. B1. cross-court shot may be either a drive, a lob or the service and the
straight length may be played either as a drive or a volley.
Figure. B2.
B3. Boast and optional drive. Player boasts for partner to drive either
straight or cross court. Progress to scoring as a game.
B4. Figure. Cross-court volley game. Point per rally scoring to 10 B A
points. Players serve alternately. All shots are aimed into the opposite
back quarter and must be volleyed. The rally is lost when the ball: A volleys (forehand)
i) hits the tin or is out of court
ii) lands outside the opposite back quarter
iii) hits the floor in the player’s own back quarter
B5. Straight and cross court volleys. Player feeds high straight shot
for partner to volley either straight or cross court.
B6. Conditioned game with one player having to play all shots behind
the short line.
B A
B volleys (backhand)
Figure. B4.
21
C. Variations on the volley
When a reasonable standard has been achieved with length volleys,
work can start on the short volley played straight or cross court.
(T) This shot can be the source of many errors as well as winners and
must be used with care.
Starter game
Long/short volley game. Figure. Player feeds a high straight shot and
partner can choose to volley long or short. Both long and short volleys
have to be played to target areas and points are scored for successful
shots.
B
B A A
A B B A
A feeds high shot B volleys straight A feeds high straight shot B volleys short
Practices
C1. Solo rally of consecutive length volleys from behind the short
line. Record.
C2. Player feeds a high straight shot for partner to volley short and
then drive back to feeder.
C3. in 3 s, two feeders with a ball each, feed a high straight shot on
alternate sides. Hitter, starting from and returning to the ‘T’ plays
length volley on one side and short volley on the other.
Figure. C3.
B
B C B B A
C A C A A C
A feeds high shot B volleys straight length C feeds high shot B volleys straight (short)
Practices
D1. Aim to targets for the serve. A racket propped up against the side
wall at the back of the service box makes a good target for the hard
low serve, and a small display board for the serves at opponent or
down the backhand side. Score points for target hits.
Figure. D1. 1,2,3,4 Backhand serve D1.4
D2. Serve and try to win the rally. Take four serves each. Allow a
second serve if a fault is served.
D3. Conditioned game, allowing each player to serve for X points and
a second serve if a fault is served.
D4. Game with standard rules and scoring. Marker and referee to call
and score the game.
Practices
E1. Progressive boast (needs three or more players) Player A starts
with a boast and moves forward, player B returns cross court and
moves to the back, player C boasts and moves forward, player A
returns cross court etc.
Figure. E1. 1-5
B B
A
A
C A C B C
A boasts and moves forward B drives cross court C boasts and moves forward
A C C
B A B
A drives cross court B boasts and moves forward
E2. Boast and cross court. See B1. Player tries to hit two wall boast.
E3. Volley boast and straight. The same sequence as A7 with the
straight shot played fairly high and the boast as a volley.
E4. Boast – cross court – straight. See B2.
E5. Boast and variable length. Player drives or lobs straight or cross
court to length and partner boasts every shot. Score as a game where
all length shots have to be over the short line and the boast has to
reach the front wall.
E6. Conditioned game, with a bonus point if the rally is won with a
boast.
24
F. Attacking shots at the front
(T) A number of different shots can be played at the front of the court
to try and win the rally. The basic plan uses drops, volley drops and
volley boasts. Other shots (e.g. short angles, reverse angles and short
kills) can be introduced later to increase the repertoire.
Starter game
Play a game, giving a bonus point if a winner can be played from in
front of opponent.
Are there any tactical or technical problems in playing these shots?
What shots are used?
Points to note
(T) Playing short off a short shot can be dangerous as the player is
out of position and may have difficulty clearing the shot.
(T) Players should either: a) use deception so that opponent is unable
to anticipate the shot.
b) be certain that opponent is well back in the court, or
c) play a very accurate shot which clings to the side wall, bounces
very low or into the nick and is hard to return.
(T) Having played the ball, move very quickly to clear the shot and
reach a good central position before opponent can return the shot.
Practices
F1. Player feeds short from behind – partner drops, then drives own
shot.
F2. Player lobs from front for partner to play short, straight volley.
F3. Channel game, trying to play short when in front. Play in half
(side) the court or the width of the service box with more accurate
players. SAFETY – use both sides if players are safe and accurate for
these games.
F4. in 3's, two feeders with a ball each, one feeds short, the other
high. Hitter plays drop one side and short volley the other. (see A6.)
F5. Two drives and volley boast. (see A8.)
F6. Conditioned game, with a bonus point for winners at the front.
25
G. Defensive play
(T) Sound defence is based on the ability to return any shot,
preferably to a good length and reach a good position in mid-court
before opponent can hit the ball.
(T) Defensive play is particularly important when a player is receiving
service.
The plan practices length drives and volleys, lobs and boasts.
Starter game
Play a game and analyse unforced errors. Relate to serving/receiving.
Points to note
(T) Straight shots must be very close to the side walls so that they
can’t be easily cut off and cross-court shots must be wide enough to
reach the side walls towards the back of the service box.
(T) Lobs must be high enough to prevent opponent from volleying in
midcourt, and give time for the player to regain the ‘T’ position.
(T) First priority for the defensive boast is to make sure it reaches the
front wall and it is usually played to hit three walls.
Keep well away from the ball, and turn to face the back corner to give
space for the shot.
An alternative form of defensive boast is the skid boast.
The ball hits the front wall very high and close to the nearest front
corner and then follows the path of a cross-court lob.
Practices
G1. Straight length rally, hitting all shots behind short line and trying
to keep shots close to the side wall.
G2. Player feeds short ball for partner to lob straight.
G3. Long and short (see A5) How long can rally be maintained?
G4. Player hits cross court for partner to boast. Use this sequence to
practise 3 wall and skid boasts and improve consistency.
G5. Player hits straight or cross-court lengths for partner to boast.
How long can rally be maintained? Score as a game.
G6. Conditioned game in which players hit only length shots and
boasts.
26
H. Varying the pace Boast, drop, drive (straight)
(T) Playing all shots at a constant speed makes it far easier for an
opponent to anticipate and time her/his shots.
B (T) Varying the pace by mixing slow lobs or drops with hard-hit drives
and volleys will not allow opponent to settle into a rhythm.
C A (T) Some players find a slow/hard game difficult to play against and it
A boasts H3.1 is essential that players are able to use both types of game. B
A
Points to note A boasts H5.1
(T) The backswing for all shots should be the same, making it harder
for the opponent to anticipate the shot.
B Practices
H1. Player feeds short for partner to play alternate straight drive and B
C A lob.
B lobs cross court H3.2 A
H2. In 3 s, two feeders with a ball each, feed short for hitter to play
hard length one side and lob or drop on the other. B drops H5.2
H3. In 3 s, two feeders with one ball. Player A boasts, player B lobs
cross court, player A feeds short, player B drives cross court, etc.
Figure. H3. 1-6
B H4. in 3s as above, but feeders either boast or feed short, hitter plays
alternate soft and hard shots. A
C A H5. Boast – drop – drive/lob. Player A boasts, player B drops, player
B
A feeds short H3.3 A drives or lobs player B boasts etc. This sequence can be played with
either a straight or cross court drive and works better if to start with A drives straight H5.3
the drop is played as a short feed rather than to win the rally.
Figure. H5. 1-6
H6. Conditioned game players try; a) all hard shots b) all soft shots c)
vary hard and soft.
B
C A
B A
B drives cross court H3.4
B boasts H5.4
A
B
C A
B
C boasts H3.5
A drops H5.5
B
B
C A
B lobs cross court H3.6
A
B drives straight H5.6
27
Unit 3
The Game
Rules
The rules of the game are reviewed and changed if necessary every
four years.
Changes may be needed to simplify the rules or plug loopholes in
existing rules and make sure that the game is fair for all players.
Teachers should make sure they have an up-to-date copy of the rules
– currently May 1997.
The following is a simplified version of essential rules:
OUT LINE
FRONT WALL
4.57m
(15ft)
SERVICE LINE
1.83m
(6ft)
0.48m (19ins) TIN
SIDE SIDE
WALL WALL
9.75m
(32ft)
6.40m (21ft)
Figure. 1. The Court
1. Playing
The rally is lost if the ball:
i. bounces twice before being hit
ii. fails to hit the front wall
iii. goes out (hits the wall or ceiling on or about the out line)
ALL LINES IN SQUASH ARE OUT
iv. hits the tin
v. is carried or double hit
2. Scoring
i. only the server can score a point
ii. winner is the first player to score 9 points
iii. if the score reaches 8-8 the receiver has the choice of:
– score to 9 points
set 2 – score to 10 points
iv. matches are usually played as the best of 3 or 5 games
3. Service
i. players toss to decide who serves first
ii. players can serve from either side at the start and each time they
regain the serve
iii. after winning a point the server must then serve from the other side
4. Service Faults
The server loses the rally and the right to serve when:
i. there is a foot fault
ii. the ball touches the floor or wall before the server hits it
iii. the serve fails to hit the front wall before any other part of the court
iv. the ball hits the wall on or below the service line
v. the ball (unless volleyed) fails to land in the opposite back quarter
vi. the serve hits the line or goes out of court
vii. the server misses the ball or hits it twice
28
5. Hitting an Opponent with the ball. If a good return (the ball would
hit the front wall between the tin and the out line) hits your opponent
you either play a let (replay the point) or win the rally (stroke). The
decision depends on whether or not the ball is going direct to the
front wall or is a boast which could hit either the side or back
wall first.
A A direct hit to front wall — STROKE to striker
B
11 Interference The rules on interference are hard to interpret but iv. Bleeding
essentially a let is played if it would be fair to start the rally again Irrespective of the category of
on equal terms and a stroke is awarded if one player was in such the injury, or of illness or
an advantageous position that it would not be fair to re-start the disability, a player shall not
rally on level terms. resume play while a wound that
is bleeding remains uncovered,
Both players must make every effort to reach the ball and get out of or blood flow is visible from a
their opponent’s way. covered wound or on any part of
A player should stop and ask for a let if her/his opponent gets in the player’s body or with blood
the way and prevents her/him from seeing, reaching or hitting the stained clothing.
ball.
30
Competitions
Competitions may be in the form of leagues, pools, tournaments,
matches or some combination of all of these.
1. Leagues In a league the players or teams are put into groups and
all play all in each group.
A. Individual League Table
The players are grouped according to standard and may play one
game best of three or best of five.
In this league, matches are the best of five games.
}
C Canada 0 0 1 4th
N.Zealand
D Netherlands 0 1 2 3rd
England 3/0
Pool B A B C D
A Australia 2 3 3 1st
Ireland
B N. Zealand
C Scotland
1 3 3 3 2nd
0 0
D W Germany 0 0 1
2 3rd
4th
Australia
} Australia 3/0
A B A B A B A B A B
Winner
33
Stretching Exercises Unit 4 Mobilising Exercises
Physical Conditioning
As with all other sports and events, fitness for squash is specific, and
any preparation which a player undergoes must relate to the following
factors:
The demands of the sport
The needs of the player
The time of year
Training
In order to become fit it is necessary to undergo a process known as
training which must be carefully structured and monitored in
accordance with the above factors.
1. Calf
Training is said to be governed by 4 “laws”: 1. Arm Circling
The ability to run for a long time The ability to repeat a movement The need in Squash is for speed over A Squash racket is very light and This is the range of movement at a
depends on the efficiency of the over a period of time. In Squash, this very short distances with frequent most players have enough strength joint. Squash players do not need the
cardio-respiratory system to bring is needed in the legs for running and stops and turns. This involves agility, for the game. The work on local flexibility of a gymnast but often have
oxygen to the working muscles. the racket arm for hitting. anticipation and speed of response as muscle endurance will usually be to stretch to reach a ball. A good
Endurance is improved by exercising well as actual muscle speed. adequate. In the legs the need is tor range of movement in the trunk and
at a level which raises the heart rate POWER i.e. STRENGTH X SPEED, hips is important.
to an appropriate level for a period of rather than pure strength.
time.
Frequency 2-4 times a week 3-5 times a week 3-5 times a week 2-3 times a week daily
Intensity 60-80% of maximum heart rate. 80-90% of maximum HR. 95% of maximum Small number of repetitions at Each movement held for 10 secs and
Simple guide to work rate 220 – (age 1:1 to 2:1 ratio of work to rest. 1:5 ratio of work to rest 60-80% maximum weight. repeated 6-10 times.
+25)
Duration 20 minutes continuous activity or 15 40-60 secs. work 5-15 secs. work This will vary according to the type 5-15 minutes
minutes in intervals 20-30 secs. rest, up to 30-40 secs. 50-60 secs. rest of equipment and programme used.
Total time 10-20 minutes 6-10 minutes
Type Running, skipping, cycling, Legs. Shuttle runs, interval sprints, Shuttle runs Exercise circuit, weights or Slow stretching exercises
swimming, aerobics, squash games, exercise circuits, continuous short 25 or 50 metre sprints progressive resistance programme (see section on warm up p.35)
continuous shot sequences (e.g. sequences. Court shadows (multigym)
boast, cross court, straight) Arms. Exercise circuits, shot Run 10-15 sec. Chest expander or spring grip
sequences (e.g. volley rally), medicine Rest 1 minute
Components of a Fitness Training Programme for Squash Table 1
ball work
Testing Harvard step test Court shadows 20 or 50 metre sprints Grip dynamometer Sitting reach
Step for 5 minutes onto an 18” With the racket in hand, run to each Best of three attempts with a flying Sergeant lump (leg power). The The player sits on the floor with legs
(women) 20” (men) bench at 30 steps corner in sequence, return to ‘T’ each start (timed) player stands beside a blackboard and straight and feet against the flat side
a minute. time. Play a pretend shot at a line the height reached by the finger tip of of a bench. Reach forward as far as
Rest tor 1 minute. marked in each corner. Run for 40 Shuttle run one hand is marked. Feet flat on the possible and measure the distance of
Take the pulse for 1/2 minute. secs. Rest for 20 secs. Repeat x 6. Two runs, using court lines, best of floor. Then bend the knees and the fingertips, up to or past the bench.
F1 = time in secs x 100 Count corners reached. three attempts. jump to touch the wall as high as
Pulse (1/2min) x 5.5 possible. Record the distance
Good 100+, Very good 120+ Exercises between the two marks. Best of three
Excellent 140+, Exceptional 160+ Count number completed in 1 minute attempts.
of Chins
11/2 Mile Run Men: 4 poor, 8 av., 15 exc. Men: 16” good, 18’ better, over 20".
Times Men 12 min fair, 10.15 good, Women: 2 poor, 4 av., 8 exc. good. Women: 14” good, 16” better,
8.15 very good, below 8.15 excellent Press ups over 18” v. good.
Women 14.14 mins fair, 12.18 good, Men: 5 poor; 20 av., 50 exc.
10.18 very good, below 10.18 Women: 3 poor; 10 av., 25 exc
excellent. Squat thrusts
Men: 15 poor: 35 av., 65 exc.
35
Table 3
Motivation
Concentration
Figure 5.1
Motivation. The drive which keeps a player wanting to continue to
participate in the sport. This may be fired by a desire to succeed, a
wish to play because friends/peers are playing (affiliation), or to use
Squash as a means to broaden social horizons. Whatever the basis,
motivation is very important in the achievement of success and
satisfaction. Confidence. This may be based upon many factors, for
example:
previous success
success of peers (“if she can I can”)
persuasion, although this must be used judiciously.
Concentration. The ability to focus on the task in hand and to
attenuate all irrelevant stimuli. This is a vital factor in Squash which is
a fast ball game, taking place in a small enclosed environment, often
hot and bright and with noise both from the balcony and the other
courts. In addition to this is the “noise” created internally as a result
of fatigue, stress, negative thoughts or fear of injury or failure.
Anxiety is a feeling of general misgiving or unease, and is a very
common, and in some cases justifiable, emotion. The problem arises
when it gets out of proportion and threat is perceived in situations
which are essentially non-threatening. As Albert Ellis (1975)
maintains... "situations are not anxious.” It is at this stage that anxiety
can start to affect performance negatively.
There are many mental and physical exercises which can assist Figure 5.2
players to improve in the four key areas mentioned above. These may
be categorised as follows: SUGGESTED READING
1) Somatic. Relating to the body. Examples of this type would be,
Progressive Relaxation, Autogenic Training, Yoga, T'ai Chi etc. 1. Nidifter. R & Sharpe. C. ACT
2) Behavioural. These are sometimes referred to as humanistic, and Attention Control Training: How
are based on what might be thought of as “common sense” practices to Get Control of Your Mind
such as Goal Setting or Positive Self Talk. Through Total Concentration,
3) Cognitive. Examples of these would be techniques such as Mental Human Kinetics, Illinois, 1985.
Rehearsal, sometimes known as Visuo Motor Behaviour Rehearsal
2. Orlick. T. Psyching for Sport:
(VMBR), Imaging, Attention Control Training (ACT) and Sport
Mental Training for Athletes.
Psyching**
Leisure Press, Illinois, 1986.
4) Meditative. Techniques which are based on trying to achieve
altered states of consciousness by the repetition of a word or phrase. 3. Rushal. B. Psyching for
Examples of these would be Transcendental Meditation (TM) or Sport: The Psychological
Benson’s Relaxation response.** Preparation for Serious
Competition in Sport. Pelham,
**these are but a few examples of the many techniques which have
London, 1979.
been developed to assist sportsmen and women to achieve peak
performance through mental control. A list of references is enclosed 4. Syer. J & C. Connolly,
to provide staff with greater detail of individual techniques. References Sporting Body Sporting Mind.
– Figure 5.2 Cambridge University Press,
Cambridge, 1984.
N.B. Perhaps more than any other form of training, mental
preparation MUST be acceptable to the individual player. One strategy 5. Tutko. T. & U. Tosi Sport
is to introduce a variety of techniques from which the player may Psyching. Tarcher, Los Angeles,
select one or two which they find acceptable and beneficial to their 1976.
game. Having said this, as concentration is such an important factor in
Squash one suggestion might be to use techniques such as ACT as a
basic training routine and add to this relaxation or goal setting as
necessary.
38
Unit 6
Injuries in Squash
Prevention is better than Cure
Injuries are not particularly common in Squash, but even a minor
injury may lead to loss of enjoyment and time off work, while for the
professional player there may also be loss of income.
To prevent injuries it is important to understand how they happen and
what body structures are affected.
Growth Point
(Tibial Tubercle) Bones
Fracture
Shin Bones
(Tibia) Crack
Stress fracture
(Fibula)
Gradual Bone – Stress fractures
Soft tissues – Tennis elbow
Figure 6.1 The Knee: The Growth points – Tibial tubercle
structures involved
(Osgood Schlatters)
– Heel
(Severs)
Joints – Arthritis
Injury Prevention
Few players escape without at least a minor injury at some time in
their playing life but attention to these points reduces the risks.
1. Facilities and Equipment
Door. Fitting flush with wall – spy hole or glass panel for observation.
Floor. Smooth, not slippery (floors should not be sealed) or wet.
Glasses. Use plastic lenses in prescription glasses.
Rackets. Correct type – no rough edges on racket head.
Suitable racket weight (not too heavy) and length (short for younger
players). Correct grip size.
Shoes. Good grip, correct size, no rigid heel tabs.
2. Rules and Safety Points
Rules on 'Interference’ and 'Hitting opponent with the Ball’ are there
to keep the game both fair and safe.
Players should always play a ‘let’ if there is any danger of hitting
opponent with racket or ball.
Safety points for the organisation of groups learning to play Squash
are noted in 'Skills and Drills’.
39
3. Fitness for Squash
Growth. Growth points in the leg bones are not fully united until the
ages of 16 in girls or 18 in boys. Growth in the spine continues until
around 23. Progress training carefully and avoid using heavy weights.
Health. It is dangerous to play when ill with ‘flu or other conditions
causing a raised temperature.
Progress training or play slowly if unfit.
Avoid smoking, alcohol or drugs.
Ensure adequate rest and sleep.
Players. Fit players tire less easily and stretch more freely. Strong
muscles help to protect joints.
Training. WARM UP AND COOL DOWN thoroughly. (see Physical
Conditioning notes).
Progress training gradually.
4. Technique
Grip and swing. Correct technique of grip and swing is essential.
NECK
(STERNO-CLEIDO-MASTOID
and top of TRAPEZIUS)
Move the head backwards and turn it
sideways. In squash they are in
CONSTANT USE as players watch the
flight of the ball and the movements of
the opponent
SHOULDER CHEST
(DELTOIDS) (PECTORALS)
Used in all racket movements These muscles draw the arms forward
of the chest –
BACK OF ARM especially used in
(TRICEPS) Forehand shots
Especially used in
Backhand shots BUTTOCK
(GLUTEALS)
FRONT OF ARM Extend the hips and control the low
(BICEPS) position for all strokes
Especially used in STOMACH
Forehand shots (ABDOMINALS)
SIDE Especially
(OBLIOUES) important for body
FOREARM
(FLEXORS/EXTENSORS control in all shots
HIP
of HAND and WRIST) (FLEXORS)
Especially used in:
Gripping the racket and all basic
strokes FRONT OF THIGH
(QUADRICEPS)
BACK
Used in all running and leaping
(several muscles)
movements
– arch the back
Also – controls bent-knee positions and
Control the body and straightens the legs during shots
provide power for
the shots
LOWER LEG
Several muscles here control the ankle in
BACK of THIGH CONSTANT USE in Squash.
(HAMSTRINGS) Foot and ankle control balance and quick
Used in all movements
KNEE-BENDING
actions
CALF
(GASTROCNEMIUS)
Especially used tor a fast push off
and quick turns
Used whenever body weight is
taken on the toes
Figure 6.2 The muscles at work in Squash
40
First Aid
Common Injuries First Aid. Correct early treatment is essential to prevent
Part Injury Cause more serious damage.
Head Cut & bruises Hit by racket Blisters. Protect small blisters with plaster. Puncture large
Eye injuries Hit by ball or racket with sterilized needle. Clean and cover broken blisters (2nd
Shoulder Muscle and ligament Poor technique, overuse skin)
tears Bruises. Use ice pack or Heparinoid cream to reduce
Dislocation Contact with wall bruising.
Elbow Tennis elbow Incorrect technique or grip size Collapse. Teach resuscitation techniques to restore
Change of racket breathing. Brain cells die after 4 minutes without oxygen
Overuse and even more quickly if the victim has been running hard.
Wrist Tenosynovitis Poor technique, overuse Cuts. Clean if necessary, apply cold pressure pack. Use
(inflamed tendon sheath) Change of racket butterfly plasters to keep edges of a split wound closed.
Ligament strain
Stress fractures These are cracks in the bone and are felt
Hand Blisters Hard skin, worn handle grip, overuse as increasing pain in the bone after exercise. They often do
Spine Back pain Poor posture, heavy lifting, weak not show up on X-ray until nearly healed. Rest for 4-6
muscles, inflexible weeks from any exercise which causes pain. Painless
exercise e.g. swimming, cycling, should be continued to
Hip Muscle and ligament tears Poor warm up, inflexible promote healing. Continuing normal training e.g. running,
Thigh Muscle tears Poor warm up, inflexible skipping, may cause complete fracture. These fractures
may occur in players (particularly girls) whose bones are
Knee Torn cartilage or ligaments Twisting fall, weak muscles weak through low weight and inadequate diet.
Osgood Schlatters
(slipped growth point) Overuse Tears of muscle, ligament or tendons. Pain is a sign of
Knee cap pain Weak muscles damage. Stop exercise to prevent further damage.
Immediate treatment is RICE. (Rest, Ice, Compression,
Calf Muscle tears Poor warm up, sudden over stretch Elevation).
Lower leg Achilles tendon tear or Sudden over stretch Rest. Rest the affected part.
inflammation Friction from heel tabs
Shin splints Rapid increase in training or playing Ice. Protect the skin with a damp cloth. Apply ice pack
(crushed ice in a towel, chemical ice pack, massage with
Ankle Sprain Twisting fall ice cube). A pack of frozen peas can be used; protect skin
Foot Stress fracture Overtraining from ice burns with a cloth.
Bruised heel Unsprung floors, poor shoes, over Compression. A layer of cotton wool held in place with a
playing or training bandage, or use Tubigrip until swelling disappears to
minimise damage.
Elevation. To reduce swelling, try to rest the arm or leg
above the horizontal.
First Aid Kit. At least water, plasters and ice should be
available but a useful kit should contain the following:
Plasters, including butterfly plasters
Tubigrip in various sizes
Cotton wool, sterile dressings and crepe bandages
Adhesive tapes and scissors
Spenco 2nd skin (blister kit)
Heparinoid cream
Chemical ice pack or vacuum flask of crushed ice and
towel
Treatment. Prompt and correct treatment can speed up
recovery and help to prevent chronic injuries. Doctors or
physiotherapists who specialise in sport injuries are the
best people to give advice on diagnosis and treatment. It is
important to restore full stretch and strength in damaged
muscles before returning to the sport.
41
Unit 7
Historical Background
How it all started. Actual facts about the origins of Squash as a game Post War The game has gradually spread world wide with a great
are hard to find, but it seems to have evolved as a practice game for expansion in Australia in the 1950s and there are now 50-60 countries
rackets players at Harrow around the middle 1800s. The story goes with sufficient strength to become full members of the WSF.
that a soft ball was used, so that expensive rackets balls were not
wasted and perhaps more important, the school windows were not A glance at the record books shows that the game has been dominated
broken. The game was played in three different yards of the school for large chunks of time by a relatively small number of players.
boarding houses where three walls occurred in a suitable position.
Some rugby fives courts were also used in the 1860s as the game Winners of 4 or more British Open Championships
became more popular and developed its own rules. The name Men
‘Squash’ is thought to come from the noise made as the ball – a soft 1933 – 1938 (5) F. D. Amr Bey (Egypt)
rubber one, often with a hole made in it to slow it down – hit the wall. 1947 – 1950 (4) M. A. Karim (Egypt)
1951 – 1958 (7) Hashim Khan (Pakistan)
The first known purpose-built court was constructed by a former
1959 – 1962 (4) Azam Khan (Pakistan)
Harrovian, Vernon Harcourt, at his home in Oxford in 1883. This court
1967 – 1973 (6) Jonah Barrington (England)
was almost 2 metres longer than the present standard of 9.75 metres
1969 – 1981 (8) Geoff Hunt (Australia)
but had the same width at 6.40 metres. The 'tin’ on the front wall was
1982 – 1991 (9) Jehangir Khan (Pakistan)
0.76 metres high, compared with 0.48 metres of the modern court.
1992 – 1997 (6) Jansher Khan (Pakistan)
Many modern courts were built in the late 1800s in private houses,
public schools and London social clubs, but although rules were laid
Women
down in 1886 and Squash recognised as a separate game, there were
1934 – 1939 (5) Margot Lumb (England)
no standard measurements and courts were of many different sizes.
1950 – 1959 (10) Janet Morgan (England)
Neither was there any standard ball, each club playing with their own
1962 – 1977 (16) Heather McKay (Australia)
favourite missile, but all of them being probably much faster than the
1980 – 1983 (4) Vicky Cardwell (Australia)
present ball. This fact accounts for a rule in Squash which allows a let
1984 – 1990 (7) Susan Devoy (New Zealand)
if a ball goes out of court after its first bounce.
1993 – 1998 (6) Michelle Martin (Australia)
Early 1900s – In the early 1900s many courts were built in this
country and in the United States where they held the first-ever
National Championships. The court measurements and rules adopted
by the USSRA in 1907 were different from those later standardised by
most other countries. This has over the years tended to exclude
American players from top levels of International competition. An
increasing number of International standard courts are now being built
in North America which should make it possible for American players
to compete on equal terms with the rest of the world in future.
Although the Squash Rackets Association was not formed in this
country until 1928, standard measurements were laid down in 1911
by the sub-committee of the Tennis (Real Tennis) & Rackets
Association which administered the game. The measurements chosen
were those of the Bath Club court, as this happened to be the club
used by many of the top officials of that time. The first Major
Championships were held in England for women in 1922 and men in
1923.
In 1934 the women set up a separate association which managed their
affairs until being re-united with the SRA in September 1989.
42
An interesting point to note is the domination of the men’s game in the
1950s and since 1980 by players from Pakistan. There are few courts in
the country and fewer than 10,000 players and even more striking is that
the winners come principally from related families living in Peshawar, the
high northern part of the country.
The Open Game The difficulty of defining amateur status and policing
the rules led to the women’s game becoming open in 1976 and the
men’s game in 1980.
World Team Open Champions Since 1979 when the first women’s world
team competition was played, the competition has reflected the dominant
position of Australia, England and New Zealand.
COACH COACHES
AWARD
MARK COMPETITION
Wales
Squash Wales Ireland
1,500 P.O. Box 56 Irish Squash
Penarth House of Sport
Cardiff Long Mile Road
CF6 1XP Dublin 12
Tel: 01633 682 108 Tel: +353 1450 1564
Fax: +353 1450 2805
irishsquash@aircom.net
1,000 www.irishsquash.com
500
As a result most sponsorship goes to sports which command large press and
TV coverage and also into events for top players; for example it is very hard to
interest sponsors in low-level participation or developmental programmes.
Most sponsorship agreements last for three years which give time for the
competition to develop and become identified with the sponsoring company’s
name.
Squash Dangers. Most squash injuries are simple muscle and tendon As from September 1999, U19 competitors in all tournaments will
tears and minor cuts and bruises but there are more serious accidents have to wear eye protection.
which can occur.
(ii) Heart failure as a result of severe exertion by a player with a heart
(i) Eye damage from a squash ball in the eye can be serious and problem can cause collapse and death. Older players should have a
teachers need to stress the safety instructions. It is tactically medical check before starting to play the game or after a long period
important to watch your opponent hit the ball from behind you. away from squash.
However this could be dangerous. Juniors and adults are encouraged
to wear eye protection, particularly during their initial coaching stage. There have been one or two cases where a young, apparently fit player
has collapsed after playing a match. It has subsequently been found
Fight for Sight (020 7608 4000) is the country's leading charity in the that these players had a minor heart condition complicated by a viral
battle against blindness and has teamed up with the SRA to launch the infection (‘flu). The heart muscle or the lining round the heart can be
Fight for Sight Squash Challenge. The aim of the challenge is to raise affected by a virus and care should be taken not to allow players with
awareness of the need for squash players to protect their sight while a raised temperature and suspected ‘flu to play.
playing and to promote the British standard for squash. Dunlop
Slazenger and Prince have both recently met the British standard with In relation to the total number of playing hours the incidence of
the design of their respective eye protection. serious injury is very small.
47
The Media
Introduction Although squash is played by almost 1.5 million people
in the UK, it rates very little space in the press and on TV compared to
some other sports with far fewer participants (e.g. cricket, show-
jumping).
Great advances have been with the use of a ball, which has fluorescent
dots and shows up far better on television. There is also a squash ball
designed to be used with a digital camera. The BBC has tried to
improve the quality and quantity of coverage of the game of squash.
Recently, the men have changed to playing with a lower tin height and
using the PARS (point a rally scoring) system, which has made the
game more interesting for the viewer.
Financial Aspects
Introduction The Association has a vital function in organising events
at all levels, training coaches and other officials, developing junior
squash and arranging many other activities to promote the game.
The income of the SRA comes from sponsors, the Sports Council and
from players through club and individual membership.
Collecting from the Clubs Although some other sports (tennis and
golf) seem to be able to collect much larger annual fees from all
players through their clubs, this has proved difficult in squash.
Other Income Unlike some other sports. e.g. tennis and football,
which have huge numbers of spectators for events, the maximum
numbers even for the final of the Britain Open, is 3,000 and most
events break even or make a small loss.
The SRA collects some income from coaching course fees, selling
goods and a few sources, but this hardly covers its costs.
Solving the Problem The Squash players themselves are the people
who can and should support the game but how to achieve this has
been the subject of much discussion over the years.
Other countries (Australia and New Zealand) collect fees from all
players competing in inter-club leagues but they have much bigger
competitions which involve most of the players. A similar system
would not work so well here as only a minority take part in these
competitions.
48
Unit 10
Squash in the Olympics
Squash doubles was very successfully introduced into the Commonwealth
Games in 1999. It is hoped that Squash will soon be an Olympic Sport.
Squash has been an open game since 1980 with amateur and professional
players able to collect fees for playing, coaching or writing about the
game. Until a few years ago this would have presented a problem and
been against the Olympic ideals.
It is now accepted that Olympic competitors can earn money which is paid
into trust funds for their use and few are not in some way making a living
out of the sport.
The WSF is trying to persuade Olympic authorities to include Squash as
an exhibition sport at the games and hope this will lead to its inclusion
in future.
The extra publicity, extra funding from the Sports Council and other
sources which go to Olympic sports are probably the biggest attractions.
Why Olympic sports should attract extra funds from government sources
is hard to understand but Squash is working on the principle that ‘if you
can’t beat them, join them’.
5. Play a game of ‘catch squash’ to 15 points. Point a rally scoring. 5. Showing movement from the ‘T’, play a straight drop shot to land
No rackets used. in front of a target placed 1 metre from the front wall, close to the
side wall. Coach/partner to feed for each shot. Forehand &
Question: How many times is the ball allowed to bounce on the backhand 4 out of 6 to pass.
floor?
Question: Questions on scoring points
Red Award
1. Bounce the ball on racket 10 times.
3. Serve from each service box into the opposite side of the court
(not necessarily into the back quarter) 4 out of 6 to pass.
SKILLS
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